22.12.
My recovery capacities are outmatched atm. Hopefully just the adaptation process. Lower back and quads mainly during daily activities.
1 hamstring curls with dumbbell
3 x 8 @ 32,5 kg
2 squat
10 x 4 @ 132,5 kg
3 rdl
5 x 5 @ 150 kg
4 back extension
3 x 12 @ 60 kg (in plates)
5 hip flexor lift
3 x 10 @ 12 kg
Notes:
Christiania! I went, bought a joint, thought I’d get more assistance out of my 3 friends but didn’t, end up high as shit wandering around Copenhagen for hours, was fantastic.
Haha indeed Christiania! Truly a special place. Although I didn’t even buy or consume drugs there. I drink enough as it is, so it’s probably wise to not introduce any other drugs into the mix.
Did you write somewhere that you were going off the drink, or did I dream that and it was actually me ?
I said I would stop drinking alone and reduce my overall intake. I did make it clear that I didn’t intend to stop drinking altogether. So you didn’t just dream this.
It partly worked out but I didn’t do as well as I wanted to, to be completely transparent.
I think even a little reduction has benefits so good on you for having the intent and making some adjustments.
23.12.
1 strict log press
10 x 4 @ 77 kg
2a dips
6 @ 20 kg
3 x 8 @ 5 kg
Dips felt hard today. Maybe the christmas candy is already weighing me down. Wanted 8 reps on the top set.
2b chest supported db row
4 x 10 @ 32,5 kg
3a incline db bench press
3 x 8 @ 32,5 kg
3b btn lat pull down
3 x 10-12 @ stack 12/10/11
4a strict curls (back at wall)
3 x 5 @ 42,5 kg
10 @ 37,5 kg
4b lateral raises
4 x 12-15 @ 7,5 kg
Just overall very fatigued and tired. I will take all 3 days of christmas completely off. Only focus will be overindulgence and rest.
24.12.
Ye old stationary bike at my parent’s house
Was reading Lord of the Rings while biking. Wasn’t exhausting for the lungs but drenched me in sweat. Was looking to get at least a little movement in and the weather sucks currently, so this served well enough.
Merry christmas to you all! May you have a wonderful time or at least get through these days as best you can. Compared to the last years, I’m doing pretty good around the holidays this time around.
Stationary bike
60 minutes - 26 km, nice finishing sprint.
Super sweaty but not per se difficult. Just movement and health promoting cardio.
I’m glad about the additional off day tomorrow because my body is still behind on recovery and I feel stiff and sore.
27.12.
1 squat
5 @ 60 kg
4 @ 100 kg
2 @ 120 kg
2 @ 140 kg
2 @ 160 kg
2 @ 175 kg
Maturity won here for once. 175 for 2 moved way better than 170 for 3 did last week. I’m certain 180 x 2 would have been a decent lift and it was the number I had in mind beforehand but I quit here so I wouldn’t risk a grinder. Save some 180+ for the single next week. Actually this is all very decent and probably PR territory for sleeves because I usually squat in wraps if I go heavier.
Back offs:
5 x 2 @ 150 kg
2 snatch grip deadlift (mixed t&g and dead stop today)
Up to
1 @ 185
4 x 8 @ 135 kg
Wanted 190 kg originally but the squats beat up my glutes. Maybe I should drop the single on the deadlift altogether. I really thought I would be able to work up to 200 kg very quickly and thought it would be good to keep something heavy in deadlift wise but maybe I’m beating myself up too much? Not sure. After this cycle I might replace them altogether with either deficits or paused deadlifts . Had a mean back pump after this.
3 leg extensions (sitting on jerk block with a kettlebell my foot through the handle of a kettlebell)
15 @ 24 kg
15 @ 28 kg
Max @ 32 kg
I want a machine. Limiting factor with this method is keeping dorsal extension. Shin muscles too weak.
4 ghd sit ups (plate behind the head)
3 x 10 @ 5 kg
Awful exercise
Notes:
A few hours later I must say this might have been a bit much, haha.
This is the eternal struggle of the self programmer. I have this feeling too even with @wiseman83 doing the programming for me. There are times it feels easy and I worry I am not going hard enough. But every time I feel like this I make the most progress. It is really odd but when I am finishing everything at RPE 8 or less I keep progressing. When I flog myself with higher RPE stuff I just miss reps and end up sore and unable to progress.
If it’s feeling light and moving well then enjoy the process and just keep progressing.
I’ve had the same mental issue so many times. Lol
That makes perfect sense and I know it to be true. I also very rarely have the feeling I’m not going hard or heavy enough when I have a coach. It’s the self programming that gets me. I want to work on too many things at once.
For example this phase isn’t super focused on deadlifts. So I thought, I’d throw in a single of snatch grip deadlifts before the volume work to keep my strength decently up. After all it’s just a variety that doesn’t allow for great loads anyway, so it shouldn’t add too much fatigue, if I don’t overdo the RPE. But it does and I do, haha.
28.12.
1 strict log press
3 @ 85 kg
3 @ 90 kg
3 @ 95 kg
5 x 3 @ 80 kg
2 pull ups
4 x 2 @ 5 kg
4 x 3
3 seated log press (dead stop on pins)
3 x 6 @ 76 kg
4a weighted deficit push ups (on handles)
10, 8,7 @ +25 kg
4b cable row
4 x 10 @ stack 16
Notes:
30.12.
1 squat (sleeves)
10 x 3 @ 137,5 kg
2 rdl
5 x 5 @ 160 kg
This felt really strong today. I need 200 kg here. Just putting it out there. 180 kg for 5’s is the short term goal.
3 reverse hyper (back extension gone 
)
3 x 10 @ 110 kg + black band
4 hip flexor lift
3 x 12 @ 12 kg
Same thing happened to my gym like a month ago, I prefer the reverse hyper but wish they could’ve kept both. It’s allegedly taking over more space soon though, so maybe it’s just in storage
Hey my big friend, Happy New Year. Going to make it one of my goals to keep up with your shit in the coming year.
Sadly it’s gone for good. I don’t really understand the reverse hyper. The 45° back raise is essentially the same movement pattern as the deadlift and therefore much more straight forward with the carry-over. The reverse hyper may serve as a glute builder but the movement is in not very similar to the deadlift.
So far not a fan tbh.
Hey mate, same to you! Been missing you in here so welcome back.
Also not a fan of the reverse hyper…