Thursday 9 march
Bw: 121.5 kg
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Friday 10 march 2023
Bw: 119.9 kg
Training:
Aguilera 8
cicuut
5 box jumps
30 sec rkc plank
10 side bends 24kg
10 kb squat 24 kg
3 rounds in 11 minutes
back squat
60x5 with pausing, still a bit stiff
70x5 with pauzes. stil stiff so stretched a bit out
90x3. stiffness getting a bit better. bit hamstring stretch and prying plate squat
100x1
110x1
120x1
130x1
140x1 (worked up in 18 minutes)
double progression
120kg x 4,4,4,5,5 (way more than last time)
2 min rest
front squat
70kg x 1, 8, 8, 8, 8, 8 (hit the goal more weight next week)
,
single leg extention
30kg x21, 20, 15,
1 min rest after both legs
lying hamstring curl single leg 25kg
15,10,8
Notes: I tend to pitch forward when coming out of the hole. I hope the front squats help with that
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Monday13 march 2023
Decided to do a upper workour because I have to workout 3 days in a row. Thats way more doable upper-lower-upper than the opposite
Flat benches were all taken:
Decline bench
bar x 10
40kgx5
60x3
70x1
80x1
90x5
80x3x10 with 2 min rest
Incline bench
60kg x1, 8, 8 , 8 .with 2 min rest between sets
lat pull downs
drop set: 10 reps of 80, 70,60,50,40,30 (heavier sets more body english and not full range
set a timer for 10 minutes, just did tris and upper back pretty much non stop
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Tuesday 14 march
Had my first night shift af work so hit the gym just out of bed.
Was weak as hell because:
-trained fasted
-worked out 11 hours earlier.
-belt was loose as hell because no food in my stomach
-worked out first thing in the morning
Sucked that DLs were on the planning haha
| Aguilera 8 | |
|---|---|
| 3 rounds of | |
| 15 kb swings 24 kg | |
| hip flexor strentch | |
| rkc plank 15 to 20 sec | |
| 5 box jumps | |
| 24kg kb sidebends 15x | |
| deadlift | |
| barx25 | |
| 70x3 | |
| 90x3 | |
| 110x3 | belt came on, lower back felt wonky. very empty stomach, little supprt |
| 130x1 | |
| 150x1 fail: training in the morning, fasted, worked out yesterday. no hassle | |
| 130x1 | |
| now on my way to a salvage workout | |
| max singles with 130 in 5 minutes ( 7 reps total) | |
| max singles with 110kg in 5 minutes ( 13 reps total) | |
| weird handle seated row | |
| 80kg x 15, 11, 11 | |
| 90 sec rest | |
| glute bridge machine | |
| 40kg x 20, 15, 11 | |
| standing single hamstring curl | |
| 35kg x 3 sets. so cheaty I didnāt count, just matched legs | |
| 60 sec rest after both legs | |
Weak as shit, but just money in the bank!
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Wednesday 15 march 2023
OHP day:
bar x10
30x3
40x3
50x2
60x1
65x1
done in 13 minutes
supersetted with 10 band pull aparts, 5 habging knee raises
double progression work
ohp 52.5 : 5, 5, 5, 5, 5 ( goal accomplished, more weight next week)
2 min rest, interspersed 10 knee raises, 20 band pull aparts
30kg 45 degree incline db bench
8,6,5 (last set drop set: 24x4, 18x4 or something like that)
2 min rest
meadows row
added 40kg to the bar
both arms: 8, 10, 10 (last set drop set 30kgx10, 20kgx10)
10 minutes work for tri, bi and upper back
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Friday 17 march 2023
Squat:
Agile 8
Warmup:some abs, goblet squats and kb (single leg) DLs
Back squat
empty bar squats: x20
70x2
90x2
120x1
130x1
140x1
142.5x1 ( all weighted sets done in 11:30)
double progression
back squat 120kg 2 min rest
5, 5,5, 5, 5 (target hit, more weight next week)
front squat double progression
75 kg front squat, 2 min rest
1 rep for feeling out
8,8,7, (last balance and gassed after), 6, 5
left some in the tank because 2 days of drinking ahound
double leg, leg extention
90kgx25 (with a very slight pauze 2 time)
then around 2 minutes rest
then 110kg myo reps: 15,10,5,5,5,5,5
started with 5 reps of breath, but after 1 pauze it got 3 breaths because of too much recovery
seated calf raise
40kg
myo reps 3 breath rest 20, 10, 10
double leg lying leg curl
myo reps 65kg x6, 55kgx8,3,3,3, 45x7, 4, 3
probably some more rest on the weight switches. but a lot of effective reps
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