Lower back ain’t recovered from last week. Otherwise feeling better going into this week than last. Had a nice weekend.
1 hang power snatch
3 @ 64 kg
3 @ 68 kg
3 @ 70 kg
2 @ 73 kg - failed 3rd
3 @ 73 kg - PR
2 deadlift (sec between reps)
3 x 5 @ 186 kg
Yeah felt the lower back DOMS here. I am breathing in at the top but release all tension out of the bar at the bottom. I am forbidden to cheat by resetting at the top, which I usually do for rep sets.
3 seated btn press (no back support)
3 x 10 @ 50 kg
4 btn lat pull down
3 x 12 @ 55 kg
5 wrist curls (supinated, ez bar)
4 x 12 @ 32,5 kg
Volume on the real heavy stuff is slighlty reduced this week, which fits in well with he fatigue. But I will have to work hard since the intensity is again increased (simple linear progression rn).
1 log lift (clean every rep)
3 @ 96 kg
2 @ 102 kg - ups, that was unexpected.
2 @ 102 kg - ey! Get a grip, man.
3 @ 102 kg
2 @ 102 kg
Puh, that was shit! This wasn’t meant to go this way. But me and RPE (especially on smth. like log) aren’t a good match.
2 front squats
5 x 3 @ 120 kg - finally!
This on the other hand was great
3 drop counter box jump
5 x 2 (off 30 cm onto 85 cm)
4a ghd back extensions (/w 2 sec hold)
3 x 10 @ 22,5 kg btn barbell
4b unilateral L-sit iso hold (on dip bars)
3 x 15 sec.
Notes:
finally got the 5 x 3 @ 120 kg and they were moving great! Felt as hard or easier as the 115 kg did last week. I approached it with 100 % confidence even after the log and how the log made my back feel but without taking it for granted. Pleased to cross this off. Technique also feels much more stable now.
Okay the log was a shit show! I did 105 x 5 in September. Then again it’s only my second week back to it since then really. So things will improve. Left it all in the video since I mainly do them foe Paul atm. Speaking of which, he is out sick this week, so there will be no feedback, I anticipate. Which is fine, since I am a big boy already. Hopefully he will be well again towards the weekend but if not, I reckon I can adjust the program on my own similar to how he would want it to be.
I forgot to share that I finished my second university degree two weeks ago.
For my thesis I did a scoping review on patient education on frozen shoulder in physiotherapy. My thesis was graded with a 2.0 (1.0 = best possible, 6.0 = worst possible) but my defense was graded with a 1.0. The professor said he went in with high expectations because he has heard a scientific presentation from me before and passed that along to the second advisor and then he said I absolutely delivered on those expectations. They commented on my presentation saying “we have heard a lot of thesis defences before … and this was outstanding work”. The second advisor said I should absolutely stay in science and wanted to keep in touch. So yeah, can’t help but feel proud of that, hehe.
End grade of the entire study program is a 1.7 - not that anyone will ever give a damn but it’s a damn good result.
That means I have earned my second university degree + the physio licence. Not too shabby for being the first family member to ever set foot into a university before.
I also got a much deserved raise at my job and was “promoted” to do quality management. Which means I have some office times which I spend on developing evidence based rehabilitation programs and guidelines for different pathologies (currently ACL rehab) to use for the clinic. I like that because I am definitely a science nerd and a huge proponent of the need for professionalisation and science based working in the field of physiotherapy.
Felt strong and motivated heading into this session! I am even looking forward to abdolutely crushing front squats tomorrow.
1 hang power snatch
3 @ 65 kg
3 @ 68 kg
3 @ 72 kg
3 @ 74 kg - PR
3 @ 76 kg - PR
Paul allowed a sneaky submax single at 80 kg after.
2 x 1 @ 80 kg - PR
Did it twice bc the technique didn’t satisfy me after the first.
2 deadlifts (2 dec between reps)
3 x 5 @ 190 kg
Upper back rounding on point!
3 seated btn press
3 x 10 @ 52,5 kg
4 btn lat pull down
3 x 10 @ 50-55 kg
5 wrist curls
2 x 15 @ 32,5 kg
1 x 12 @ 32,5 kg
Notes:
the sun makes me happy and gives me energy. Very good for my psyche. I also got a spring in my step today because I had a wonderful first date yesterday after which I am really hoping to get to know this person much more.
snatch obv. Went well, deadlifts better than last week. Everything else good.
