Rest well, my friend. Sick or not, you deserve it!
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Thanks mate. It’s a bummer since I’m close to oh peak but no sense in forcing it if my body ain’t up for it.
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Bad press session. Eat my balls, mate.
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First you block me on onlyfans and now you coming here like this?!
Ah well, it’s all relative. I’ll try to do even better next week when I’m not sicklish anymore.
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Back in the gym
1 push jerk
2 @ 110 kg
1 @ 120 kg
3 @ 130 kg
2 @ 132,5 kg
2 x 1 @ 135 kg
1 @ 137,5 kg
2 @ 127,5 kg
Okay nothing went to plan today again. So I think it’s best to maybe take a step back. There’s not really any hurry afterall. So I’m gonna actually map out a few sessions and stick to them. Then take an honest shot and move on either way.
2 btn push press
3 x 8 @ 90 kg
More focus on actually building something again. Will take this in as supplementary exercise.
3 overhead rack lockouts/ holds
2 x 3 @ 150 kg - 3ct hold
1 x 5 @ same
4 lat pull down
4 x 10-12 @ s18
4b lateral raises (back to pole)
4 x 10 @ 12,5 kg
This is just how it is sometimes. You gain momentum and you sometimes lose it. Just gotta get it back. Probably best to not try to burst through head first for once.
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1 ssb box squats
4 x 5 @ 135 kg
2 paused deadlifts
4 x 3 @ 130 kg
3 Bulgarian split squat - 3 ct. eccentric (contralateral load)
4 x 10 @ 17,5 kg
4a lying hamstring curls - 3ct. Eccentric
3 x 12-15 @ blue band
4b sit ups
3 x 12 @ 5 kg
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1 stationary bike
45 minutes @ 100 watts - 65 to 70 rpm, 18.15 k.
Well out of excuses. Gotta get into this again …
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1 paused push jerk
6 x 2 @ 117,5 kg
2 bench press
4 @ 120 kg - likely a PR, lol. No idea though
3 x 6 @ 107,5 kg
Hard reps.
2b rear delt rows (cable)
3 x 12
Then did a lot of back bridges. Because I wanted to see if I could still randomly do it (only tried once before) and then they were fun and I wanted a video.
3a face pulls
4 x 12-15 s6
3b hammer curls (back to post)
4 x 10-12 @ 22,5 ; 22,5 ; 17,5 kg
3c oh triceps extensions
3 x 8-12 s7; s6
All a bit lethargic. Everything kinda achy. Not a bad outcome despite that.
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Went in sore already… Ouch.
1 box jump
4 x 3
2 deadlift (deadlift bar)
5 @ 185 kg
2 x 5 @ 165 kg
3 14" pulls (stiff bar)
3 x 5 @ 185 kg
4a chest supported db row (2ct pause at peak)
4 x 10 @ 25 kg
4b ghd negatives (6-8 ct eccentric… Well is the goal. )
4 x 6-8
5a seated band hamstring curls
3 x 20-25
Notes:
- felt a bit off today. Also very bloated (made the start position difficult) and sweaty.
- my hamstrings screamed on every single rep of deadlifts today. If nothing else, I’ll have a gigantic posterior chain after this program
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Stationary bike
45 mins @ 100 watts, 70+ rpm average, 18.5 km
Very easy cardio. As intended.
6th training session of the week. Very good!
Afterwards about 8 km leasure walk. Good amount of cardio and steps for today. Tomorrow I’ll also have a lot of steps as I’m going on a small hike/ trip. That means I’ll have an additional rest day and get back in the gym on Monday.
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1 push jerk
5 x 5 @ 115 kg
2 btn push press
4 x 8 @ 100 kg
3 overhead rack lockouts/ holds
1 x 5 @ 160 kg
5 very strict hammer curls (back to post)
3 x 10 @ 22,5 kg
Kinda unsatisfied atm. Technique is very subpar and power is lacking, especially from the knees.
This was also a really hard session, which it shouldn’t have been in my head…?
Something is still off with me in general but I can’t lay my finger on it.
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Mental? Physical? Both?
Honestly I’m not even certain on that. Likely more mental though. I’m really not sure what’s the reason here.
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25.10.
1 ssb box squat
6 x 3 @ 126 kg - 90 to 120 sec rest
2 pause deadlift
5 x 2 @ 135 kg
3 Bulgarian split squat, 3 sec eccentric (contralateral load)
3 x 10 @ 20 kg
4 lying hamstring curls, 3 sec eccentric
3 x 12-15
5b ghd back raises
2 x 10 @ 50 kg
Kinda deloady session. Which felt nice. 2nd lower body session will be hard. Still got mad fatigue in my legs and today soreness. Probably shouldn’t be the case.
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Change of seasons, specifically coming out of summer going into darker, colder, greyer days, affects me in some intangible ways, might that be similar for you?
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I think it is a factor. Another factor is the end of exams, I think. But that’s been over for 3 weeks and I would assume things would have to look up again… ?
Today for example I feel legit symptoms of light depression, which I’m very familiar with of course. Things have been pointing in that direction and I have attributed it to the stress grom exams, which is still plausible. I’m going through rapid mood changes and some familiar negative emotional patterns right now and I don’t like it. On the other handy there’s not that much I can do but be patient with myself.
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Doing a bit better today. That’s something.
1 paused push jerk
6 x 2 @ 122,5 kg
Did 90 beltless strict during jumps.
Also did the first set beltless, just to see if I could. I could but not worth it.
2 bench press
1 @ 127,5 kg
5 @ 112,5 kg
2 x 5 @ 110 kg .
3a face pulls
3 x 12 - 15 @ s7
3b incline biceps curls
7 @ 17,5 kg
8 @ 15 kg
10 @ 12,5 kg
12 @ 10 kg
4a kneeling btn/oh tricep extension
12 @ s3
2 x 10 @ s4
4b seated db lateral raises
10 @ 15 kg
13 @ 10 kg
2 x 12 @ 10 kg
Yeah it was okay, I think. Will back off on bench some. Legs are sore from split squats …
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1 box jumps
4 x 3 @ 75 cm
2 deadlift (deadlift bar)
7 @ 192,5 kg - AMRAP with 1-2 in the tank
5 @ 167,5 kg
3 14" pulls (stiff bar)
5 @ 220 kg (find 5 rm)
5 @ 200 kg (Drop 10-12,5 %)
Made the jump from 180 to 220 and honestly it was a really shitty set. Slowed down on the drop set, which felt better.
Not exactly happy with 7 reps on my deadlift top set of regular deadlifts either…
4 chest supported row (2ct hold at peak)
4 x 10 @ 27,5 kg
5 ghd negatives only (6-8ct eccentric… Supposedly)
4 x 6
6 seated band hamstring curls
3 x 20-25
7 weighted planke
3 x 30 sec. @ 25 kg
I’m not only mad at the execution… It’s also just not good enough weight wise. Not at all. 7 reps at under 200 kg … 220 block pulls? Lol.
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1 push jerk
4 x 5 @ 120 kg
2 btn push press
3 x 6 @ 105 kg
3 overhead marches
3 x 30 sec @ 100 kg (40 kg wobbling on bands)
4 lat pull down
4 x 8 @ s19
5 incline db curls
3 x 10 @ 15 kg
The bad: I’m still unsatisfied with my overhead, especially technique wise.
The good: It felt better than last week. The session didn’t feel as overall taxing as well.
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31.10.
1 ssb box squat
5 @ 162 kg (top set of 5 at RPE 8)
3 x 5 @ 146 kg
Could have gone higher with weight but tried to be mature. Not hard for the legs but for the upper back.
2 bulgarian split squats (3 sec ecc., contralateral load)
2 x 10 @ 22,5 kg
1 x 12 @ 22,5 kg - FML!!!
Was supposed to go to failure on last set. It was very disgusting
3a lying hamstring curls (band)
3 x 10
3b sit ups
3 x 12 @ 10 kg
4 round back ghd extension
3 x 12 @ 50 kg
Notes:
- did a lot of chatting in between sets but despite that it was a long and exhausting leg day for sure. The accessories kill.
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