1 high hang power clean (thrown in randomly today)
2 x 1 @ 100 kg
2 x 1 @ 105 kg
0 @ 110 kg
2 Front squat EMOM
10 x 1 @ 102,5 kg
3 banded deadlifts (deadlift bar)
5 x 2 @ 135 kg + blue band
4a lying leg curls (band)
3 x 15-20
4b ab roll outs (hold at peak)
2 x 8
5 unilateral hip thrusts
2 x 10 per leg @ 25 kg dumbbell
I admit I skipped split squats. My body needs the extra recovery especially on the quads. Also all racks were taken by the classes.
Deload. Body still fighting some kind of infection. Not sure which way it’ll go.
1 paused push jerk
3 x 3 @ 100 kg
2 bench press (paused)
3 x 5 @ 90 kg
3a face pulls
3 x 15
4b lateral raises
3 x 12 @ 10 kg
5 band triceps extensions
2 x 25
Problem: Tomorrow is a heavy deadlift day! Heaviest so far. I don’t know if I’m gonna be up for it. Might push that back but then it will interfere with my next overhead day (even with two days in between it’s far from optimal). So yeah not sure how I’ll navigate. I guess we’ll see.
End of the (exhausting) week deadlifts on 4 hours sleep. Fuck feelings and such.
1 reactive box jumps
4 x 2 @ 75 cm
2 deadlift (deadlift bar)
Up to
1 x 2 @ 180 kg
1 x 1 @ 200 kg
1 x 6 @ 210 kg
1 x 2 @ 192,5 kg
I feel like I probably had 8 if I really wanted to send it. 7 absolutely sure. That’s not spectacular but not shabby either.
3 block pulls (bar height 16") - find 3rm
Up to
1 x 1 @ 220 kg
1 x 3 @ 235 kg
1 x 3 @ 242,5 kg - still a good bit in the tank but enough for me today
1 x 3 @ 220 kg
4 ghd (band assisted - black band (formerly blue))
3 x 6-8
5a lying leg curls
3 x 15-20
5b hanging leg raises
3 x 10
Woke up and realized I’m losing the battle with not getting sick. Felt pretty trashy already but no discernable contagious symptoms. So I went back and forth for hours on the question if I should train. Lastly the thought “If I’m gonna be real sick, at least let me have a small win for all the work I put in”. So I went and saw how I felt. No hype up, muscles still sore from deadlifts, body trashed.
1 push jerk
Up to
1 x 2 @ 110 kg
1 x 1 @ 120 kg
1 x 1 @ 130 kg
1 x 2 @ 140 kg - PR!
1 x 1 @ 147,4 kg - PR and EASY!!!
1 x 3 @ 127,5 kg
2 overhead rack lockouts
3 @ 180 kg
3 pat pull down
2 x 10 @ s19
2 x 10 @ s13 - btn
4 incline db curls
3 x 10 @ 17.5; 15; 12.5 kg
Neither of those PRs were a max effort but my body’s energy was zapped. Now if I’m a bit lucky and won’t get sick (too bad) and deload a bit more, I might just be able to load something big onto the bar next week or the week after!
Very happy with those PRs, although 147,5 kg is not an overall overhead PR (150 btn jerk is). I’ll try to have one more session like this and then this block ends. In the next one, I’ll reintroduce btn pressing to establish some big numbers for the off season.
Reuploaded the video bc it didn’t actually include the 2nd top set, haha.
Leicht means light btw if you watch with sound on
Love a bit of Fk yer action. Well done
Thanks mate!
Sick PRs for the win!
I have been sick ever since last workout but I’m on the mend.
Merry Christmas and/ or happy holidays everyone. Whatever that means to you - may you get the most out of it.
Have a great one, mate!
25.12.
First training after the cold and I was in the infamous cheese factory.
1 push jerk
Up to
2 @ 120 kg
1 @ 130 kg
2 @ 135 kg
3 x 3 @ 130 kg
The bar had no knurling, ends didn’t revolve, rusted through all the way and actually weighed in at 21,5 kg (which I didn’t factor in above). The bar is a bit tougher on the elbows than a nice oscillating bar.
2 strict btn press
6 @ 60 kg
6 @ 65 kg
6 @ 70 kg
6 @ 75 kg
4 @ 80 kg
3 lat pull down
4 x 12
4a swiss bar curls
4 x 10-12
4b lateral raises
4 x 10-12
Notes:
I didn’t really do so but don’t want to complain too much either. Hope you had a few good days yourself
Looks like we are both down but definitely not out. Merry Christmas.
I hope you’ll feel better soon mate. I’m sure you’re back to full swing in no time!
Not sure if it’s because of the cold still but felt pretty poorly recovered for this workout. Quads were cramping from front squats. Because of that I didn’t do bulgarians. Would have been Overkill. Instead I did some stone work since the season is getting closer.
1 front squats
5 x 3 @ 112,5 kg
2 banded deadlifts (deadlift bar)
6 x 2 @ 140 kg + blue band
3 stone extensions to max height
3 x 6 @ ca. 80-85 kg
4a lying band hamstring curls
3 x 12-15
4b ab roll outs with hold
3 x 8
Enjoy mate, link is in bio @cyrrex
I have only been out of the gym a week. Why is it that the DOMS from those two sessions are that crippling?!
Had to train in the late morning. Not the time I’m used to atm.
1 paused push jerk
1 x 3 @ 127,5 kg - that was really easy and smooth, so I increased a little bit but wanted to stay within reasonable threshold
1 x 2 @ 132,5 kg - good reps. Happy with my decision.
2 x 2 @ 122,5 kg
2 paused bench press
5 x 3 @ 110 kg
3 face pulls
2 x 10 @ s9
2 x 12 @ s8
1 x 15 @ s7
4 lateral raises
3 x 10- 15
Left SIJ acting up a bit. It better behave.
looks like we are in the same club. My triceps hurt just typing, and my legs are constantly buzzing. It amazes me how un trained the body can become in just 2 weeks.
Had some hip pain still (well duh). Also felt like I was zapped of strength. Legs completely tired, back pumped… The whole deal. Still dreaded myself through the entire session.
1 reactive box jump
4 x 2 @ barely made the super easy height …
2 deadlift (deadlift bar)
Up to
2 @ 210 kg
3 x 2 @ 185 kg
Warm ups felt super heavy. Working sets felt horrible
3 block pulls (16" bar height, power bar)
3 x 2 @ 212,5 kg
4a ghd band assisted
3 x 6-8
4b hanging leg raises
3 x 10
5a chest supported db row
3 x 10 @ 35 kg
5b lying band hamstring curls
3 x 12-15
This was the worst session in a long time. I hope I’ll just recover over the weekend and be able to bring it together again next week! I refuse to accept that one week of being sick has such an impact. So nothing to it but to chalk it up and look forward.
This is the perfect plan! Eat well, sleep lots and come back next week and kill it!!
Fixed that for you