Punch a facist for me.
2 Likes
I’ll try my friend!
Truth is, last time they had 4000 cops who gave out the parole “we are beating this march through, no matter what”. As a result of the year before where they had to turn around after they were confronted with burning barricades and the police said “yeah nah, at this point, we’re cancelling the whole show” 
So usually we’re on the receiving end there. 
1 Like
Quick check-in: Saturday was a huge win for the team but for me personally it came with a price. No injuries but a fever going strong since Sunday. Doc said it’s real influenza most likely. Gonna lose all my gainz and wallow in self-pitty meanwhile.
So yeah that will then be 2 weeks (hopefully not more…) of no training. Not the best start into my programming with Paul or the season prep.
5 Likes
I hope you’re feeling better! And you won’t lose all your gainz - your body needs rest right now. You’ll be back to epic beast mode in no time!
2 Likes
10.02. .
Symptoms aren’t completely gone but very much on their way out. So it should be safe to train and still I was anxious and too much focused on introspection (slightly hypochondric, one might argue).
Took lots of rest between sets.
1 hang power snatch
3 @ 60 kg
3 @ 63 kg
3 @ 65 kg
3 @ 67,5 kg
3 @ 70 kg - bit too heavy, soft elbows and had to dive under more than instructed.
2 deadlift - “2 sec between reps, no reset at the top”
4 x 5 @ 170 kg
Focused on back rounding. On this one, I felt the flue the most.
3 seated btn press (no back support)
3 x 10 @ 40 kg
4 btn lat pull down
3 x 12 @ 45 kg
5 wrist curls with ez bar
2 x 12 @ 30 kg
1 x 10 @ 30 kg
Actually really difficult witht that weight 
Was definitely very tired after this. Which is to be expected after two weeks off and sick.
5 Likes
Great to see you back at it and at least starting to feel better
1 Like
11.02.
1 push jerk
3 @ 100 kg
3 @ 105 kg
3 @ 110 kg
3 @ 115 kg
2 x 2 @ 120 kg
2 front squats
2 @ 110 kg
5 x 3 @ 100 kg
3 depth jump (from 30cm)
2 @ 50 cm
2 @ 60 cm
3 x 2 @ 70 cm
4 back extension (2 sec hold at the top)
3 x 10 @ 20 kg (barbell btn)
5 L-sit hold on dip bars
3 x 10 sec
Today was a desaster and I don’t want to talk about it…
Yeah the flue did a number on me. Hopefully I’ll be back to my old self in no time.
6 Likes
15.02.
1 push jerk (3 sec pause in receiving position)
3 x 5 @ 90 kg
2 front squats
4 x 5 @ 105 kg
Not easy but so much better than tuesday already. Failed the very last rep because of a stupid mistake but strength was fine.
3 snatch grip rdl (beltless)
3 x 10 @ 100 kg
4 high incline db press
1 x 12 @ 30 kg
1 x 11 @ 30 kg
1 x 8 @ 30 kg
5 one arm hang
3 x 10 sec. Per arm
Notes:
- still got congestion and coughing going and quickly out of breath when the heart rate goes up but feeling improved. Maybe next week finally back to normal.
- I got some more rest days in and this training already felt much much better than Tuesday.
- lost about 4 kg due to the flu.
4 Likes
Good work!
1 Like
17.02.
1 hang power snatch
3 @ 60 kg
3 @ 63 kg
3 @ 65 kg
3 @ 68 kg
3 @ 71 kg
2 deadlift (2 sec between reps, no reset at the top)
4 x5 @ 175 kg
3a seated btn press (no back support)
3 x 10 @ 45 kg
3b btn lat pull down
4 x 10
4 wrist curls
2 x 12 @ 32,5 kg
1 x 9 @ 32,5 kg
Notes:
- got pretty good leg DOMS going on from Saturday.
- cold symptoms are staying. This may just be my life now (week 4)
- much better than last week though. Rep quality on the snatches was improved. Deadlifts feel tough this way
6 Likes
Time for some dayquil
I don’t think we have stuff like that over here. Not sure it would help either. But we’re still on the upswing… it’s just a very slow one xD
1 Like
18.02.
1 push jerk
3 @ 100 kg
3 @ 105 kg
3 @ 110 kg
3 @ 115 kg
2 @ 120 kg
3 @ 120 kg
2 front squat
1 @ 120 kg
2 @ 110 kg
4 x 3 @ 110 kg
3 counter box jump (off 30 cm onto 70 cm)
5 x 2
4a ghd back extension (2 sec paused) with barbell in neck
3 x 12 @ 20 kg
Uncomfortable on the neck but killer exercise.
4b isometric unilateral l-sit on dips
3 x 10 sec per leg
Notes:
- things still aren’t going to plan and I have to admit the flu is affecting my performance quite a bit. Nontheless this is progress compared to last week.
- I really don’t like where I am performance wise right now witht the season coming up soon. But I also know whinging about it won’t change a thing. I will have to work to get to where I want to be. And I will!
5 Likes
Love it!
(And yes, you will—that much is certain.)
2 Likes
20.02.
1 block power clean
3 @ 80 kg
3 @ 85 kg
3 @ 90 kg
3 @ 92 kg
3 @ 93 kg
Had to dive down for the 3rd rep of the last two sets.
Haven’t done a clean in 4-5 weeks… and I noticed 
2 paused power jerk (3 sec in receiving position)
3 x 5 @ 90 kg
Was instructed to try a new technique here. Narrower stance and jump out with the feet - so an actual power jerk, haha.
3 stiff leg deadlift (beltless)
3 x 8 @ 130 kg
Got an unreasonable back pump after set 2. Not sure if strained or not. Not in the head space to evaluate that.
4 stiff leg bent over row
3 x 8 @ 60 kg
Had to skip leg curls because of time.
Notes:
- today I was fighting against a lot of anxiety/ panic during training. Maybe stress due to a particular new (short term) stressor. That will at least be done next week. That made this session awfully tough which it didn’t have to be. But when you’re constantly in a heated debate with yourself if you’re experiencing a heart attack based on your symptoms or nah, it takes away a lot of energy and focus…
5 Likes
21.02.
Pulled my back slightly yesterday. Nothing terrible. Was tolerable during training. More uncomfortable than painful.
1 log push press (clean once)
3 x 8 @ 80 kg
2 front squat
2 x 5 @ 107,5 kg
1 x 4 @ 107,5 kg - no fail but bar was slipping
1 x 5 @ 107,5 kg
Noticed the back on these at lockout but was tolerable.
These are pure survival mode. Don’t come at me with technique. No technique, just grit.
3 farmer’s walk
5 x 13 m @ 90 kg p.h.
4a snatch grip rdl
3 x 10 @ 105 kg
4b high incline db press
2 x 10 @ 32,5 kg
1 x 8 @ 32,5 kg
7 Likes
24.02.
Can’t remember the last time I was so unmotivated. Depeession is kicking back a little atm. I think I also need to take a break from social media a bit.
1 hang power snatch
3 @ 62 kg
3 @ 65 kg
3 @ 68 kg
3 @ 70 kg
3 @ 72 kg - PR
Failed the 3rd initially on the top set but went straight back and got it. Caught it slightly over parallel 
2 deadlift (2 sec between reps, no reset at the top)
4 x 5 @ 180 kg
Despite everything, including the back, these felt a little easier than last week, I think.
3 seated btn press, no back support
3 x 10 @ 47,5 kg
4 btn lat pull down
3 x 12 @ 50 kg
5 wrist curls (ez bar)
1 x 12 @ 32,5 kg
1 x 11 @ 32,5 kg
1 x 9 @ 32,5 kg
5 Likes
Social media is a killer. My high school students get caught up in the drama. They laugh at me because I have a Facebook page. That is old school they say.
1 Like
These looked nice a quick. I am back working on these again and need to lift my game after seeing that.
3 Likes
26.02.
1 log lift (clean each rep)
3 @ 91 kg
3 @ 96 kg
3 x 3 @ 100 kg
2 front squat
5 x 3 @ 115 kg - slowly I am improving! 
3 reactive counter box jump
2 x 2 (off 30 cm onto 70 cm)
3 x 2 (off 30 cm onto 85 cm)
4a ghd back extensions (2 sec pause; barbell btn)
3 x 8 @ 22,5
4b unilateral iso l-sit
3 x 12 sec
Notes:
- hard work today but much more pleased than with other sessions lately.
5 Likes