Thanks folks! I went into a spontaneous mini hiking vacation in the black forest and have been enjoying sole time away from the weights this week.
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Beautiful
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Amazing.
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18.07.
1 front squats
3 x 5 @ 100 kg
2 btn jerk
5 x 3 @ 90 kg
3 deadlift
3 x 12 @ 120 kg
Rows
Biceps rehab
3 Likes
21.07.
1 btn split jerk
3 @ 100 kg
3 @ 110 kg
3 @ 120 kg
3 @ 130 kg
3 @ 140 kg - PR tie?!
Lol didn’t expect this at all. Especially without any hype up and jerk blocks!
2 deadlift
3 @ 150 kg
3 @ 190 kg
3 @ 210 kg
3 @ 220 kg
This was a little too hard. Goal was RPE 8. 215 would have been better for the top set. Felt like hamstrings and glutes were still in hiking mode.
3a vertical reboubd jumps
5 x 3
3b inverted row (2 sec pause at contraction)
3 x 8
Did them on rings bc of the biceps
4 L-Sit iso hold (dip stand)
4 x 10 sec
Great session that resulted in some great DOMS, haha.
This really is a phenomenal stsrt into the block in which I will hubt down my biggest one lift goal.
9 Likes
always knew you were a big jerk. Well done mate
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He loves to jerk it.. haha @Koestrizer strong lifts brother.
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Practice makes perfect gentlemen!
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22.07.
1 front squat
5 x 5 @ 100 kg
2 push press (2 sec pause overhead)
3 x 8 @ 80 kg
3 bulgarian split squat (2 sec paused)
3 x 6 per leg @ 2 x 25 kg db
4 lat pull down (almost underhand)
3 x 12 @ 50 kg
5 leg curl
4 x 10 @ 84 kg
6 biceps rehab
3 sets
Notes:
- uneventful. Just work
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The back is doing back things however.
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Camera angle all wrong there
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Teach me, senpai (I actually am not sure what that means).
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I don’t either, but it feels like the right word.
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it basically means senior, so he is calling you old. Deff the right word. LOL
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24.07.
1 split jerk (yeah from the front and everything!)
5 x 5 @ 100 kg
2 11" block pull
5 x 5 @ 150 kg
3 seated broad jumps
6 x 2
4a chest supported db rows
3 x 12 @ 25 kg
4b back extension (ghd)
3 x 12 @ 10 kg
All very easy and a bit boring. Just work for the block entry.
6 Likes
So like…starting from a seated position on a box? You do the most curious jumps.
Yeah I tell you! This one was definitely new to me too. Love plyometrics though. Worked out well.
1 Like
25.07.
1 oh squats
3 x 8 @ 50 kg
2 front squats (3 sec. eccentric, 2 sec. pause at parallel - not all the way down)
4 x 5 @ 90 kg
3 seated btn press
3 x 10 @ 40 kg
4a nautilus glute drive
3 x 12 @ 108 kg
4b hollow holds
3 x 30 sec.
The front squats were absolute hell. Rest was okay.
8 Likes
28.07.
1 btn jerk
3 @ 105 kg
3 @ 115 kg
3 @ 125 kg
3 @ 135 kg
2 x 2 @ 145 kg
Supposed to be a triple and for the pressing, that would be fine, but reracking the bar onto the shoulders zaps a huge amount of energy. So I failed the triple but did another double to make up for it and that is still some great work.
2 deadlift
5 x 3 @ 200 kg
3 vertical jump reboubd
5 x 3
4a inverted rows on rings (paused)
4 x 8
4b L-sit iso hold
3 x 12 sec
5 biceps rehab
3 sets @ 12,5 kg
5 Likes
29.07.
1 front squats
5 x 5 @ 107,5 kg
Easier than last week
2 push press (2 sec pause at lockout)
3 x 8 @ 87,5 kg
Felt like paper weight
3 paused Bulgarian Split Squats
3 x 8 @ 25 kg dumbbells
This is just mean
4a lat pull down
3 x 12 @ 55 kg
4b seated leg curl
4 x 12 @ 84 kg
Overall a pretty chill session.
4 Likes