I still haven’t really tried those kneeling pad jumps. I started to do it once but instinctively figured out I was probably about to tear the shit out of my kneecaps while trying to do it from a rough surface. So let’s pretend that I did them and was VERY good at them.
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I accept that outcome.
Also I could really use your self-confidence to hype me up for exams mate, haha.
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Exams are just like Meets, my man. A demonstration of things you already know how to do.
More uncontrollable variables in these exams man, haha.
Sadly didn’t make it to the gym. Had my exam at 3 pm and studied for 4 hours afterwards with my sister (she deserves a fucking medal for putting in a stupid amount of hours with me this last week preparing for my oral exam). Was finished at 8 pm but now had to decide between a light deload session or relaxing in the tub. The latter won for exams reasons. Will very likely actually just not get another workout in this week. That bothers me but at least it’s deload week anyway.
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After 3 years and now 18 exams in 30+ subjects over the span of 6 weeks, I am now (well as of tomorrow) an officially licensed physiotherapist!
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Massive congrats dude! Well earned.
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Congratulations, my man! That’s quite an accomplishment.
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Had a bit of tequila and beer intus for this one for aforementioned reason (trained at 11.30 am, haha). Was planned as deload anyway though. Afterwards I plan to eat chicken wings and nap before continuing the festivities.
1 deadlift (deadlift bar)
2 x 5 @ 160 kg
2 14" deadlifts (stiff bar)
2 x 5 @ 165 kg
3 chest supported row (2ct hold at peak)
3 x 10 @ 20 kg
4 ghd extension (negative only) - 5-8ct
3 x 6
5 seated band hamstring curls
2 x 20-25
6 plankes
2 x 30 sec
Reduced (in weight and volume) session of the new program
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Congrats, man. I will take partial credit, due to that pep talk I gave you above. You can thank me later.
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Do you do home visits ??
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Congrats
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Sweating the alcohol out.
1 snatch complex:
One power snatch into two hang power snatch
2 x 1 @ 40 kg
1 @ 50 kg
1 @ 55 kg
3 x 1 @ 60 kg (3 times the complex)
2 barbell complex
Full clean - push press - back squat - btn push press - btn jerk
2 x 1 @ 60 kg
Fc - pp - bs - btn pp - btn jerk - fs - pp
3 x 1 @ 60 kg
3 x 1 @ 70 kg
2b strict curls
3 x 15
3 sled push + sandbag carry
5 lanes each (push one lane and carry back) a 10m
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Neck hella tight and painful. Knee randomly hurt this morning and my hamstrings still haven’t recovered from last Thursday’s “intro session” lol. Decided to ignore it all and trust my body that he would be able to handle the task despite me feeling not up to it.
1 push jerk
3 x 5 @ 125 kg
Felt incredibly heavy today (doh, haha) but I was able to hit what I had in mind for today.
2 overhead rack lockouts/ holds
3 x 3 @ 160 kg
That was enough weight for today.
4a lateral raises (back against wall)
3 x max @ 15, 12.5, 10 kg
4b curls (back against wall)
3 x max @ 30 kg ez bar
4c face pulls
3 x max @ s6
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Start of the new deadlift program.
1 ssb box squats
4 x 5 @ 126 kg
2 paused deadlifts
4 x 3 @ 125 kg (lol)
3 Bulgarian split squats (contralateral load, 3 sec. Eccentric)
3 x 10 @ 15 kg
Program said 3-4 x 8-12. Started out humble to leave room. Brutal exercise with the tempo and rep combi - legs shaky.
4 lying hamstring curls (band, 3 sec. Eccentrics)
3 x 12-15 @ blue band
5 standing cable crunches
3 x 12-15 @ s6
6 ghd back raises (round back to shift from hams to glutes)
3 x 10 @ 40 kg
Program said: “glute/ low back specific exercise” - chose this but may change to hip thrusts
Notes:
- fuck me, I haven’t done a lot of lower body bodybuilding in quite a while and also neglected direct hamstring work for the most part. Hamstrings are a huge focus of this program and so is the “bodybuilding component” it seems. Very painful
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I skipped yesterday bc I was sure I was getting sick. Turns out it’s still the massive fatigue. Really not feeling too good and fit these days. It will pass. The cortisol needs to return to somewhat normal human levels again, I assume.
1 paused push jerk
2 @ 135 kg - PR
1 @ 140 kg - big PR paused
5 x 1 @ 132,5 kg cluster set
Fucking nuts
2 bench press
5 @ 115 kg
3 x 7 @ 105 kg
3a face pulls
5 x 12 @ s6
3b oh triceps extensions
3 x 8-10 @ s6
These days I feel like I’m dragging a beat down half dead zombie creature to the day and somehow I still just know the strength is there once I unrack the bar. No matter that it feels way too heavy, there was no doubt in my mind for the top sets. Kinda nuts performance today.
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congrats on the PR
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Trained in the famous cheese factory! It’s been a long time since I’ve been here. Man the nostalgia hit me hard when I walked through the gates. Back to the roots, baby! OG followers will know what factory I’m talking about. 
That also meant adjusting things a bit bc of the different equipment available. Also I forgot to do box jumps
1 deadlift (rusty, bend stiff bar with no knurling left)
5 @ 157,5 kg
5 @ 167,5 kg
5 @ 180 kg
3 14" pulls (same bar)
3 x 5 @ 185 kg
4 chest supported t-bar row (2ct pause at peak contraction) -
4 x 10
love that piece of equipment
5 seated hamstring curls w 5-8 ct. Eccentric
4 x 8
No ghd available
6 seated hamstring curls
3 x 25
Same weight as above
7 weighted plankes
3 x 30 sec @ +10 kg
Easy session. Bit hungover because we celebrated a mate’s birthday in a pub.
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Unplanned rest day yesterday cause of life. Worth it but schedule is now messy.
1 push jerk
“3” @ 130 kg (2nd wasn’t even locked out)
3 @ 130 kg
4 @ 130 kg
4 @ 130 kg
This was weak. Technique and rythm not there. Plan was a 2 x 5. When that wasn’t working out, I decided to punish with more sets.
2 overhead rack lockouts/ holds
3 x 3 @ 170 kg
3 lat pull down
4 x 10 @ stack 18
- now at the point where I need someone to help me get the weight down because I’m too light, lol.
4a lateral raises (back against post)
3 x 10-12 @ 12,5 kg
4b seated incline biceps curls
3 x 10-12 @ 12,5 kg
4c neck extension
3 x 20-25 @ 2,5 kg
Couldn’t get into this workout. Can’t point my finger at it but everything felt off.
Now to focus on not letting this derail me and just continue pushing on.
It was an off day. I’m depleted. It’s okay. I’m still strong enough to finish my overhead cycle and get the result I want. I still pressed 130 kg multiple sets and reps. I’m still capable of finishing the training week strong and just getting back to peak performance next time.
Decided to still include the bad sets today.
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I think I found the reason I had a bad session yesterday. I now finally seem to be coming down with something for real. So instead of being stubborn, I will now rest up and then go again once this passed.
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