This time I can’t blame lack of warm ups, even though it usually is a problem. Log was the first event and we could warm up pretty good. The rest was done without any specific warm up though, haha. There likely is a psychological factor at play and another thing was maybe doing it in the bright sun that day. A few guys were struggling with balance more than usual.
1 Like
29.07.
Deload/ light movement/ whatever training
1 Crosstrainer
10 min @ Low intensity
2 kettlebell front squats
10 @ 2x12 kg
2 x 10 @ 2x20 kg
3 Smith machine shoulder press
3 x 10 @ 31 kg
4 deficit deadlift (10 kg bumper)
2 x 5 @ 100 kg
5 45° back raises
2 x 15
6 Push ups
1 x 20
7 TRX row
2 x 15
8 stationary bike
10 minutes
Sauna
Notes:
- wanted to move my body without strain.
- that workout felt freaking amazing and I feel way better afterwards compared to before.
3 Likes
A bit late my friend, you really are a great dude man.
You show up, you fight with all you got, That is so cool. You might be a bit disappointed, you don’t have to be. If it was easy anyone would show up and do it, you’re training hard and putting in the effort. One day man, you’re the one shining.
Both the log and the truck, you really did all you could. The conan thing I don’t really understand, but it looked like you couldn’t make the start right.
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Hey, I fell behind on your log and I’ve just caught up but some great work in here! Brilliant effort in all three comps and even if you have some bad days, the good ones seem to outweigh them.
I will make sure I keep up to date from now on haha.
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you showed up and tried your best! regardless you did awesome
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@mortdk thanks so much for the warm word my friend, I appreciate it very much.
@caesium32 thanks a lot! And yes they totally do. I can look back positively on this comp season and I don’t regret entering the higher league this year.
@duketheslaya thanks buddy!
30.07.
Spontaneously decided to train tonight as I had therapy anyway and that is very close to the gym. Also I have been sitting on my arse all day working on my bachelor thesis (I am on holidays right now, so I don’t have to be at work).
1a single arm kb ohp
10 @ 8 kg (bottom up)
10 @ 12 kg (bottom up)
5 @ 16 kg (bottom up)
1 @ 20 kg (bottom up) - only got the right arm here
8 @ 24 kg (normal kb strict press)
8 @ 32kg (normal kb strict press)
1b chin ups
6 x 2
1c hip stretches
first three: hip flexor
last three: external hip rotation
2a paused incline bench press
8 @ 40 kg
6 @ 60 kg
6 @ 80 kg
2b kettlebell windmill
2 x 5 @ 12 kg
5 @ 20 kg
3 chest supported row machine
3 x 10 with accentuated slow negative
4a chest press machine
3 x 15 with very little weight, trying to feel the muscle
4b external shoulder rotation, Martins Licis style
3 x 20-30
Notes:
- not a classic deload workout but a very light upper body workout as a transition of sorts
. planned to travel to the Höllentalkamm which translates to “hell valley crest” (nope, no idea why it called that) to do a hiking tour tomorrow. Already prepared food and everything… then checked the weather app and the forecast for that region says it is going to rain all day. Soooo that sucks and I’ll postpone it to Thursday and probably continue working on my bachelor thesis all day tomorrow.
3 Likes
31.07.
Went to the local indoor pool this evening. Did 10 laps and admittably spend the rest of my stay in the whirlpool and the steam room. Very relaxing though.
I feel better and better and am looking forward to some lifting again. Need to observe my back situation though. I know it is nothing major and I am confident that it will go away. However it is spinal, not a tweak in the musle. So I am just extra cautious (the injury occured three weeks ago). I am not in pain it is just “there”.
2 Likes
01.08.
5+ hours of hiking to and through the hell valley. It was one of the most amazing displays of nature’s beauty that I have seen yet. Amazing experience.
However hiking from 758 m above sea level to 1400 m at 125 kg is more physically challenging than I thought. Pretty tired now. Going down the mountain is however hard on the knees.
4 Likes
03.08.
Calves were still pretty sore but the rest of my legs are nearly back to fresh
1 squats (used very cheap, soft wraps. I doubt that they add much if I am honest but gives a bit of extra confidence)
up to
1 @ 140 kg
1 @ 160 kg (wraps from here)
1 @ 180 kg - PR!!!
2 equipped squat
couldn’t really get into it. Did a few singles with 200 kg and tried the flat shoes as suggested by many but lost balance on first try and had the wrong stance, so I failed. Failed two 200 kg squats due to depth and had to drop one because I lost balance. Failed 210 kg due to not being strong enough. So all in all not super successful but I can’t be bothered. On video I now see that I had my belt in the wrong position, that might have contributed to my problems.
3 leg press
8 @ 202 kg
8 @ 282 kg
8 @ 362 kg
4 ab machine
2 x 12
5 abductor machine
2 x 15
Notes:
- big milestone achieved with the 4 plate squat! Pretty stoked. A bit funny when you look back since I haven’t done any consistent squat training these past months.
- I am even really pleased with the depth. See screenshot for that. Not the best angle and not an IPF squat for sure but in my book a legit depth (parallel is what I usually aim for).
- the last set of leg press was really hard on the quads… makes me wonder if I should give it a bit of attention in my training. I have never consistently used it before.
Video:
5 Likes
Awesome squat. For depth I always just figure if I’m at a depth where people can’t point and laugh, it’s deep enough.
4 Likes
Nice work on the squat PR. Great to achieve a milestone, now onto 5 plates.
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@mattjp thanks man and that is kind of a low bar for a standard, haha
@simo74 thanks man, 5 plates will happen but not in the near future as I will shift my focus mainly on to front squats for this off season.
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I was only half-joking to be honest. If you’re not a powerlifter and you’re squatting to a point where it’s debatably deep enough for powerlifting, it’s deep enough to be a decent squat IMO.
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I know buddy and I agree 
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04.08.
1 Bench Press
Up to
2 @ 100 kg
1 @ 110 kg
1 @ 120 kg
1 @ 130 kg - PR … Lol 
2 strict press (beltless)
20 @ 40 kg
13 @ 60 kg
3 seated db press
8 @ 30 kg
26 @ 15 kg
4 t-bar row
8 @ 1 plate
8 @ 2 plates
8 @ 3 plates
8 @ 4 plates
8 @ 3 plates
8 @ 2 plates
8 @ 1 plate
5 one arm seated row machine
4 x 8 (with pause and slow negative)
6 trx biceps curls
3 x 10
Notes:
- first full range bench press in over a year me thinks. Not impressive by any means compared to my overhead but still pretty nice under these cicumstances.
- did this without any sort of hype or any special preparation (just as the squat yesterday btw.)
6 Likes
Another PR, you are really going good right now. And getting real close to a 3 plate bench.
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I definitely think I could close that gap pretty fast, if I wanted to but as you know I don’t value bench pressing very high in my training at all and usually don’t do any of it. So it will happen when it happens (on a random max out next year or so, haha)
2 Likes
05.08.
Light Session. Mainly wanted to escape my desk tbh. Also I won’t train for a whole week now, so I thought it won’t hurt to go in today.
1 deadlifts
12 @ 140 kg - hamstrings were burning and I didn’t feel like pushing on
2 paused deadlifts
1 @ 140 kg (beltless)
1 @ 160 kg (beltless)
1 @ 180 kg
3 shrugs
15 @ 70 kg
15 @ 110 kg
15 @ 150 kg
15 @ 170 kg
4 behind the back barbell holds (no chalk) - testing this out as I made it a point to train grip regularely going forward
30 sec @ 70 kg
30 sec @ 90 kg
21 sec @ 110 kg
5 seated leg curls
3 x 20 - ouch
6a cable lateral raises
3 x 10-12
6b cable bicep curls
3 x 10
7 renegade rows
2 x 20
8 abductor machine
2 x 25
Notes:
- probably as close to a bodybuilding session as it gets for me
- more chatting than training. Very slow paced workout
1 Like
Fuck yeah! Awesome squat PR mate!
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Thanks Mate!
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