19.02.
Back pain getting better. Should be all done by next week.
I looked it up: 2 years ago was the last time I did low bar squats. And boy… lots of work to be done. Time to make some massive gainz now!
1 squat (low bar)
4 x 5 @ 150 kg
2 hip thrust (nautilus machine)
4 x 6 @ 108 kg
3 single arm farmer’s hold
3 x 15 sec @ 70 kg
4 leg extension (1 sec squeeze at the top)
3 x 12 @ 70 kg
5 side bends
3 x 8 @ 30 kg
Bike ergometer
25 minutes, level 12, 11.38 km, ø 167 watts, ~ 150 bpm heart rate.
Trying to be less of an unfit fat fuck. Lately my cardio and just daily movement dropped significantly. Mainly because I have no time. Not even for regulat walks. But I need to be better.
7 Likes
20.02.
1 c&p barbell into log
4 x (2 x 2) @ 80 kg / 90 kg
That is 2 cleans and 2 presses on each implement = 1 set.
2 banded deadlift (green band)
5 x 3 @ 140 kg + band
3 farmer’s… circles?
3 x 3 @ 70 kg
- hold 5 sec, turn on spot, hold 5 sec, turn on spot, hold 5 sec, turn on spot, hold 5 sec = 1 set
4 zercher marches (
3 x 30 sec @ 130 kg
5 assault bike
8 x 10 sec all out Sprints (EMOM)
Fuck! And this wasn’t even programmed.
6 Likes
simo74
February 24, 2026, 12:27am
8202
Just catching up on this, sounds like a really fun comp and well done on the podium place.
1 Like
Thanksmate! I still have to catch up on your latest accomplishments but I saw on instagram.
1 Like
23.02.
1 underhand oh squat (paused)
3 x 8 @ 25 kg
2 log lift (clean once, split jerk)
5 x 3 @ 91 kg
3 log jerk dips
3 x 5 @ 91 kg
4 zombie squats
3 x 5 @ 100 kg
5 supinated lat pull down
2 x 10 @ 60 kg
1 x 10 @ 65 kg
6 Likes
24.02.
1 deadlift
4 x 6 @ 177,5 kg
2 farmer’s walk
3 x 30 m @ 98 kg p.h. (drop & turn at 10 m)
3 zercher deadlift (60cm height)
5 x 5 @ 90 kg
Main intention here is the husafell pick up btw.
4a incline db row (4 sec eccentric)
4 x 6 @ 25 kg
4b hollow hold
4 x 30 sec.
7 Likes
26.02.
1 squat (low bar)
4 x 5 @ 155 kg
2 one hand farmer’s hold
4 x 15 sec @ 73 kg
3 hip thrust (nautilus machine)
4 x 6 @ 113 kg
4 side bends
3 x 10 @ 30 kg
5 leg extension (slight pause at top)
4 x 12 @ 75 kg
6 stadium stairs (14 steps) - sprint up, walk down
10 rounds in 2.40 sec
10 rounds in 2.43 sec
10 rounds in 2.42 sec
2 min between rounds
5 Likes
27.02.
Legs brutally sore!
1 barbell c&p into log c&p
4 x 2/2 @ 85 / 96 kg
2 log push press (clean once)
3 x 6 @ 81 kg
3 deadlift
5 x 3 @ 145 kg + green band
4 farmer’s 360° holds
3 x 3 turns @ 78 kg
5 zercher marches
3 x 30 sec @ 135 kg
6 Likes
02.03.
1 underhand oh squats (paused)
3 x 8 @ 27,5 kg
2 log lift (clean once; split jerk)
5 x 3 @ 98,5 kg
1 @ 103,5 kg off program
3 log dip & drive
3 x 5 @ 96 kg
4 zombie squats
3 x 5 @ 105 kg
Easy
5 supinated chin ups (machine in use)
3 x 4
5 Likes
03.03.
1 deadlift
4 x 5 @ 185 kg
Very easy
2 farmer’s walk
3 x 36m @ 100,5 kg (drop and turn @ 12 m)
3 zercher deadlift (bar height 60 cm)
5 x 5 @ 95 kg
4 incline db row (4 sec ecc.)
3 x 7 @ 25 kg
5 hollow hold
3 x 35 sec.
6 cardio
Incline treadmill walking
20 mins @ 10% incline and 5 km/h
Bike ergometer
10 mins @ level 13 (ø 177 watts)
Yesterday marked my official diet start for the championships. Wish me luck/ pray for me (I learned beer has calories
6 Likes
BethB
March 3, 2026, 11:13pm
8210
This is a painful lesson for us all.
2 Likes
As a German this hits particularly hard. I feel it in my genes!
3 Likes
BethB
March 4, 2026, 4:48pm
8212
You have my sympathies friend. I am a quarter German and it burns in my soul as well. Lol.
1 Like
05.03.
1 low bar squat
3 x 5 @ 160 kg
2a leg extension
4 x 12 (1 sec squeeze) @ 72,3 kg
2b hip thrust (nautilus)
4 x 7 @ 113 kg
3 side bends
3 x 10 @ 35 kg
Quick one today because I am joining my gf’s Muay Thai group today. Wish me luck! :o
8 Likes
I shall live to tell the tale! It was a lot of fun
3 Likes
06.03.
Soreness is exquisite
1 overhead medley
4 x 2/2 @ 90/ 101 kg (barbell c&p/ log c&p)
2 log push press (clean once)
3 x 5 @ 86 kg
3 banded deadlift
5 x 3 @ 150 kg + green band
4 doh deadlift + hold
15 sec @ 150 kg
45 sec @ 100 kg
Cut this one short because life. Which was fine by Paul, we’re still far out.
Log jerks feeling better and better.
Diet going great so far (in week one, haha).
7 Likes
08.03.
Bike ergometer
45 min @ ø145 watts,
Done on the home bike. So settings don’t compare to the gym ones.
Got steps in at the protest. Happy international feminist fight day, everyone.
4 Likes
09.03.
1 underhand oh squat (paused)
3 x 8 @ 30 kg
2 log lift (split jerk)
4 x 3 @ 101 kg
Clean once for first three. Clean each for the last. Just to see how it feels.
3 log jerk dips
3 x 5 @ 101 kg
4 zombie squats
3 x 5 @ 110 kg
5 lat pull down (supinated, thumbless, paused)
3 x 10 @ 70 kg
Making some real progress on the log jerk technique!
5 Likes
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