Back from the training seminar, back to SDH.
It’s possible I’m at 14% body fat. Weight: 88 kg.
Hack squat 129 kg: 4x10
Db floor press 27 kg: 10,10,9,8
Bb row 69 kg: 4x10
Fingertip pullup: 5x5 (add weight next time)
Military press 49 kg: 5x5
Db swing 27 kg: 5x5 (go much heavier next time)
Yesterday I was only able to get a very quick workout in. Hack squat 149 kg: 5x5.
And it looks like tomorrow I’m flying to Switzerland for work. Argh.
Leaving for another business trip very early tomorrow morning… just found out this morning that I need to be in Switzerland tomorrow. But SDH is a lot of volume and hits all muscles so it’s a really good workout to do before being forced to take a few days off.
So, today:
Hack squat 151 kg: 5x5
Bb row 79 kg: 5x5
Db floor press 31 kg: 5x5
Fingertip pullup: 10,9,7,6
Military press 43 kg: 4x10
Db swing 31 kg: 4x10
Back in town again. During the trip I did the following quick bodyweight workout twice:
pistol 5x5
single-leg good morning 3x15
pushup with feet elevated 2x20
Still taking it easy today:
25 reps: clean-grip power snatch 53 kg, db floor press 31 kg, fingertip pullup.
Will get back to full workouts tomorrow.
Since I definitely won’t be able to lift five days a week, I’m going back to doing regular full-body workouts. But for a change I’ll alternate between working with 10 RM (for 30 total reps) and 5 RM (for 25 reps) weights.
Saturday:
25 reps: deadlift 151 kg.
GPP: cut up all the logs from a large pear tree.
Today:
30 reps: hack squat 139 kg.
25 reps: row 79 kg, db floor press 32 kg.
Heavy lower, light upper day.
25 reps: deadlift 153 kg.
30 reps: fingertip pullup, military press 43 kg.
30 reps: hack squat 141 kg
25 reps: row 79 kg, db floor press 33 kg
15 reps: deadlift 155 kg.
30 reps: fingertip pullup, military press 45 kg.
Tuesday did a bodyweight workout in the hotel room. 25 reps: pistol. 50 reps: single-leg good morning, pushup with feet elevated.
Today:
30 reps: hack squat 141 kg.
25 reps: row 79 kg, db floor press 34 kg.
15 reps: deadlift 157 kg
30 reps: fingertip pullup, military press 45 kg
30 reps: hack squat 143 kg
25 reps: bb row 89 kg, db floor press 35 kg
Yesterday.
15 reps: deadlift 159 kg
30 reps: fingertip pullup, military press 45 kg
30 reps: hack squat 145 kg
25 reps: bb row 89 kg, db floor press 36 kg
I feel like changing something up… when you only do two different workouts 3-4 times a week they get old fast.
Yesterday
15 reps: deadlift 161 kg
30 reps: fingertip pullup, military press 47 kg
Weight: 89,5 kg. Almost 90…
Giving my back a break from squatting or deadlifting every other day.
25 reps: clean-grip power snatch 55 kg, pistol, db floor press 37 kg
Changing the routine a little, going with three different workouts instead of just two.
30 reps: hack squat 149 kg.
25 reps: bb row 89 kg, pushup w/25 kg in a backpack.
15 reps: deadlift 163 kg
30 reps: fingertip pullup, military press 47 kg
25 reps: power snatch 55 kg, pushup w/25 kg, pistol.
30 reps: hack squat 151 kg
25 reps: bb row 89 kg, db floor press 37 kg
15 reps: deadlift 169 kg
30 reps: fingertip pullup, military press 47 kg