23.05.
Felt the drinking I did yesterday. Also still down in the dumps kinda. Kinda about girl stuff, kinda about insane upcoming stress. I’m trying to face it head on and get an early start but lack the motivation
1 oh squat
3 x 6 @ 50 kg
2 power jerk
3 @ 100 kg
3 paused front squat
3 x 5 @ 80 kg
4 single leg rdl
3 x 8 @ 32,5 kg
5 rowing machine
1000 m with a 1.55 split.
Now I didn’t know what that meant and just assumed it was the 500m average. I nailed that on the dot.
Just wanted to show this warm up complex. Split jerks are not for me but look how easy that 90 kg beltless strict press is. Shoulder strength should theoretically not be the factor that’s holding me back. No doubt I could go 100+ strict with a barbell.
Manly
@Cyrrex Not sure which part, but yes.
Added another 2 hour walk with a friend to today’s activities. Sparkling conversations on the way. Our exchanges are really refreshing.
If I had the possibility to track my step count and furthermore gave a shit, it would have been a decent week.
1 oh squat
4 x 6 @ 75 kg
2 power jetk
4 x 3 @ 120 kg
3 Front squat
4 x 2 @ 130 kg - volume PR, lel.
Difficult as always but it’s an improvement. Last one probably RPE 11 + close to two broken wrists (RPE 8.5 for @simo74 but I’m a pussy). Although now that I see it on camera it doesn’t look that hard at all. Weird.
4 pull ups
3 x 4
Much worse than last time, don’t know why.
5 hollow holds
2 x 60 sec
6 assault bike
8 x 30s on/ 15 sec on
Quads disagreed massively. Also this zapped me way more than it should have.
Notes:
Back was fried during warm ups but deadlifts still moved decently
1 deadlift (power bar)
3 x 5 @ 185 kg
Felt pretty good.
2 push press (in place of log lifts)
3 x 4 @ 110 kg
3 actual box jumps (75cm)
5 x 3
4 floor press
10 @ 105 kg
11 @ 105 kg
I don’t know. Felt way awkward for some reason. Was supposed to do 12s.
5 bent over row
3 x 12 @ 100 kg
Notes:
I am getting my second vaccine shot tomorrow afternoon (Biontech this time) so I expect to be out for (hopefully just) Thursday. Inconvenient but I’m looking forward to it in the grander scheme of things.
Vacc reaction not bsd at all comparrd to last time. My arm is very sore though. Even if it wasn’t for that, I have now had two nights in a row with 1-2 hours of sleep each. I feel like a pile of burning tyres and will therefore skip today’s training.
Arm still hurts, also I have some kind of swelling or water retention in my lymphknots. A few others reported the same. Woke up today and thought the fuck happened tp my pec, haha.
In summary, a wiser man would have waited another day and made up for lost recovery.
1 oh squat
4 x 6 @ 60 kg
Was supposed to do 75 kg but we’ve agreed to lower this next week anyway and I feel like doing 75 kg takes too much put of me.
2 power jerk
Up to
3 @ 103 kg
1 @ 115 kg - belt
1 @ 123 kg
3 @ 130 kg - PR!
Really as ugly as they come but I did it. Locked all 3 out. Last one was definitely a standing incline bench PR.
3 paused front squats
3 x 4 @ 112,5 kg
4 single leg rdl
4 x 8 @ 32,5 kg
5 aleknas
4 x 18 @ 2x5 kg
Ran out of time for conditioning. Will make up for it tomorrow.
Good work. You look pretty solid even on your ugly reps! It looks like your core strength (whatever that is) has really improved.
Thanks a lot mate! I feel like I’ve been working pretty hard on that aspect together with just monstrous amounts of lighter volume work. Given how my 110-130 kg presses look, I’m not too worried about grinding things out when I have to.
Wow. At that point who cares how it looks – that’s just flat-out awesomely strong.
Thank you! I’ll be ready to agree once I’ve completed the magical 3 plate press.
Damn man this PR looked awesome you could totally have posted it!
What improved your core the most? I sure have to work it. So high volume of lighter stuff? (hollow holds, aleknas?)
It’s what I did a lot of, yeah. But also becoming stronger in the deadlift and bent over row prior to this training cycle has probably helped. As much as I hate them, I have to admit that front squats probably didn’t hurt either, which I am doing a ton of currently.
Please share your magic powers with the rest of us!!!
It actually wasn’t an issue at all with training. If anything it improved with it.
I don’t think there’s any “magic” behind years of @Koestrizer’s hard work and, of course, the usual – eating food and not binge exercising.
I know. I was being tongue in cheek- meant as a compliment
That was absurd, you big ass monster.