That’s a lot of Kroc rows.
Maybe, but the weight is puny. I can do high rep rows or heavy rows, but not at the same time.
2 Likes
May 16th
Back from a quick visit at moms and felt pretty knackered.
So lidt assorted warm-up and then just my 5/3/1 press cycle:
Overhead press (C6W3 + “FSL”)
5x8,28,48,61, 3x65, 1x68, 3x61,61,61
8 x 5
28 x 5
48 x 5
61 x 5
65 x 3
68 x 1
61 x 3
61 x 3
61 x 3
The weights felt heavy - did really not feel it. Should probably have been able to do 2 or 3 reps on the 1+ set. But already when I hefted the 48kg warm up set, I knew it was not to be.
I was of two minds whether to stop at 3 fsl sets or attempt all 5 sets. But then a friend interrupteed by calling and asked if I wanted a beer in the sun. And fuckit, yes I most certainly did. So that was that. But got my press in, so yeah.
May 17th
One more catch-up session fitting in a bit of everything, that I have skipped on lately.
Still not feeling 100%
Warm-up: Band pull-aparts, air squats, external rotation set. (4 different exercises)
Pull-ups, band-assisted: 12,10,10
Push-ups: 25,25,25,20
SS UCV band raises: 10,10,10,10
Band leg triple exercise (Hip/glute/quad): 20,20,20
SS Lazy hips Glutes medius exercise: 20,20,20
Lateral dumbbell raises: 8.4x 15,15,15,15
SS Lunges: 16,16,16,16
Band clamshell: 50
5 Likes
May 19th
Warm-up: Jumping jacks, internal rotation, nand pull-aparts, x-walks, lazy hips, sideplank w/twist, sit-ups, reverse hypers
Barbell floor press (C4W3):
58 x 5
75 x 5
79 x 3
84 x 14
Deadlift:
Singles: 1x 84, 98, 118, 128, 138
Not really supposed to do these, but I have started thinking that my problems last time was mostly due to too many reps, so will try to throw in a set of heavy singles and see how that goes. (Not that todays set was heavy as such, but that will come.)
Push-ups: 20,20,20,20,25,25
SS ABC with:
A Straight band flyes: 12,12
B UCV flye: 12,12
C Cavalier crossover27x 8,8
Standing incline band press: 15,15,15
6 Likes
What are “Lazy hips”? besides a really bad stripper name.
And how do you do your reverse hypers? I’ve used my dinner table before, but since im usually all sweaty and greasy when i do them, i leave a rather disgusting print of my sweaty man boobs on it, so i’ve started using my bench… Gets the job done, but it doesn’t feel right.
He he, no stripping involved unfortunately.
It is my name for an exercise, that are meant to train glutes medius, as I have identified a weakness here as a probable cause for my hip/knee problem. It it something I found from an Athlean-X video, and the basic movement is to move your hip from “lazy”/relaxed position.
Reverse hypers: Dinner table. I usually do these as part of warm-up, so not that sweaty at that point. (and I wear an acrylic t-shirt that does not become wet).
1 Like
Ah yes, i remember doing those as a part of my daily posture routine, when i was working on that.
Can’t go wrong with dinner table, definitely not getting the same out of my bench reverse hypers, im missing out on the eccentric, have you ever tried a real reverse hyper machine? With weights pulling on the lower back
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May 20th:
Today a 22km bike ride. Stopped for a test 5 km in, so no timing - but was knackered when I got back, and that is what matters.
7 Likes
May 21st
Warm-up: BHAW, band pull-aparts
Chin-ups: 3,3,3,3,3
SS Band pull-aparts: 10,10,10,20,30
Dumbbell rows, kroc style:
27 x 20
27 x 20
27 x 20
27 x 20
27 x 20
This was great - the last few times, I have aimed for 100 reps in as few sets as possible. This was the first time, I did it in 5 sets. Next goal; 4 sets.
Pull-ups, band assisted: 8,8,8
SS One arm band lat rows: 8,8,8
Power cleans: 10x1x58kg
Just want to train this a bit. (I really, really suck, can’t seem to get the jump part right. So most of the, it becomes a muscle clean. But got it right(ish) a couple of times, it felt powerful, the weight move like a feather then. (A feather from a led elephant, but still.)
Band good mornings: 20,20,20
Band lateral raises: 8x10
5 Likes
If someday you can be bothered to post a video, it would be my pleasure to work on your form with you. I just learned a complete noob the snatch-grip high pull today, and I’m eager for experience.
What I recommend for the jump part is just doing the catch drill
I would sprinkle sets of 5 during my warm-ups and activation, sometimes between sets even
1 Like
That is a really good offer, thank you for offering. I can probably make a video, will look into that next time. And the video you post seems quite informative, thanks.
May 23rd
Just a quick shoulder session today.
Warm-up: Internal rotation, cubans, band pull-aparts, lazy hips, x-walks, plate raises.
Overhead press (C7W1 +SSL):
8 x 5
28 x 5
48 x 5
51 x 5
55 x 10
51 x 5
51 x 5
51 x 5
51 x 5
51 x 8
Have traded a kilo for a rep on the + set, so not really progress this time around.
But am still on the (slow) journey to an 80 kilo press - and still optimistic of getting there before @dagill2 
Lateral dumbbell raise: 8.4kg x 15,15,15,12,12
SS Band face pulls: 10,10,10,10,10
4 Likes
You should be. I’m pretty sure mine has regressed.
Nah, you are strong, no doubt you will get there, if you want to.
1 Like
May 24th
Warm-up: Internal rotation, Burpees, Sit-ups, Reverse Hypers, Hip /back stretch
Burpees seems to be the new black here at the forum, thanks to a certain Scottish madman.
So thought I would try them to see, what all the fuss is about. Humbling to find out that I lack flexibility / hip mobility to do the fluid motion this is meant to be. More of a scramble off the floor for me. And my hip did not like it at all. So for now I am concluding that this is not for me. (But I need to do something about that mobility I guess.)
Chin-ups: 5,5,3,3,3
SS Band pull-aparts: 20,20,20,20,20
Band leg triple exercise (Hip/glute/quad): 20,20,20 es
SS Lazy hips: 20,20,20 es
Barbell rows: 70x 20,20,20
SS Clamshells - band: 40,40,40 es
Power cleans: 2,3,3,3,3
Glutes bridges - one leg: 20,20 es
SSGlutes bridges - march: 30,30
Pull-ups, band assisted: 15,9,7
5 Likes
Had to look up the ss clamshells.
Yeah, one of those exercises I have thrown in in the hope, that I can train my hip problem away. Not much luck so far, but will give it some time.
May 25th
Today, for no particular reason, I have kinda felt like shit the whole day.
Did not really feel like training, so decided to just goof around and do what felt like fun.
Warm-up: Some
Barbell floor press (C5W1 + goof)
58 x 8
62 x 5
67 x 28
Had a late night beer & talk with a friend recently, who on the subject of lifting, said that I for sure could bench 100kg by now. I don’t have a bench, but decided to try it on the floor.
100 x 3 (PR)
100 x 3
100 x 3
So yeah, he was right.
And then because I wanted to, I decided to test my deadlift as well. Some heavy singles with push-ups supersetted in after each.
Deadlift:
100 x 1
120 x 1
130 x 1
140 x 1
150 x 1 (PR)
158 x 1 (PR)
SS Push-ups: 10,10,14,16,18,20
SS straight band flyes: 10,10,14,16,18,20
Seemed that having fun today turned out to be setting two PRs. Feeling my back now, but are satisfied.
And that is really as much as I currently can fit on my 30mm pygmy bar, but hey - it is enough for now. And probably really good for me that I can not go heavier, today I would probably have tried it, just for the hell of it. 
9 Likes
PR party!!! Congrats!
1 Like
2 prs. Well done. Love the wood floors btw.
1 Like