now you are getting the hang if it!
2 Likes
Good to see you still putting the work in mate.
1 Like
Yeah, well… 
1 Like
Thanks for checking in. Am mostly in maintenance mode right now, will probably get back to a more structured approach in a week or so.
Will be crazy busy with work in August/September, so need to decide on a program that get the needed work done without taking up too much time.
1 Like
July 26th
Warm-up: Internal rotation, air squats, pull aparts
Sorry Chicky, failed already. But in my defense, I did it half-assedly. 
Deadlift: 80x3, 120x1x5
Overhead press:
8 x 3
28 x 3
48 x 3
58 x 3
63 x 3
68 x 2
72 x 0
63 x 1
58 x 3
58 x 3
58 x 3
Slept like shit, feeling under the weather. Hey - that is perfect PR conditions in these parts amirite?
But sadly no. 72kg is my PR from the spring, when I did 5/3/1 press twice weekly. Seems I have lost a little top strength since, but that is not really unexpected.
Lateral dumbbell raise: 12x 10,10,10
SS Band facepulls: 10,10,10
3 Likes
Happy cake day anyway!
1 Like
July 30th
Warm-up: Internal rotation, external rotation, x-walks, lazy hips, sit-ups, sideplanks, good mornings.
Chin-ups: 5,5,3,3
SS Push-ups: 25,25,25,25
Barbell rows:
58 x 5
70 x 15
70 x 15
70 x 15
80 x 15
Deadlift: 80x3, 120x1x5
4 Likes
Warm-up: Internal rotation, leg/hip stretching, pull-aparts, frog crunches, reverse hypers, band slegdehammers
Pull-ups: 5,5,5,5,5
Push-ups: 25,25,25,25,25,35
Deadlift: 80x3, 120x1x5
Overhead press: (C8w1+SSL)
22 x 10
43 x 5
46 x 5
49 x 10
46 x 5
46 x 5
46 x 5
46 x 5
46 x 5
Barbell row:
46 x 10
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
Lateral dumbbell raise 12x 10,10,10,10,10
5 Likes
August 2nd
Warm-up: Leg/hip/back stretching, air squats
Band leg triple exercise (Hip/glute/quad): 20,20,20
SS Lazy hips: 20,20,20
Lunges: 24,24,24
SS Band clamshell: 40,40,50
Deadlift: 80x3, 120x1x5
Glutes bridges - one leg: 20,20
SS Glutes bridges - march: 40,40
5 Likes
August 4th
Warm-Up: Internal rotation, pull-aparts, frog crunches, sideplank w/twist, lazy hips, x-walks
Floor press: (C6W1)
59 x 5
63 x 5
68 x 20
Deadlift: 80x3, 120x1x5
SS Chin-ups: 5,5,5,5,5
Push-ups: 30,30,30,30,30
SS Band straight flyes:10,10,10,10,10
5 Likes
August 6th
Warm-up: Internal rotation, lazy hip, x-walks
Chin-ups: 5,5,5,5,5
SS pull-aparts: 25,25,25,25,25
Dumbbell rows, kroc style: 32kg x 25,20,20,20,20
Deadlift: 80x3, 120x1x5
Band good mornings: 25,25,25
Busy times, so are trying to keep workouts short and sweet - just the basics and cut away the fluff.
6 Likes
August 8th
Warm-up: Internat rotation, air squats, frog crunches, sideplank w/twist, plate raises
Overhead press (C8Ws + SSL)
7 x 5
42 x 3
49 x 3
52 x 3
55 x 9
52 x 5
52 x 5
52 x 5
52 x 5
52 x 5
Chin-ups: 5,5,5
Push-ups: 30,30,30,20,20
Barbell row:
42 x 10
80 x 10
90 x 10
90 x 10
90 x 10
80 x 10
SS Straight arm lat pull down band: 5,5,5,5
Deadlift: 80x3, 120x1, 131x1x5
(Day 28, so 82%)
Lateral dumbbell raise: 12x 10,10,10,10,10
Dumbbell hammer curls 12x 20,20,18
SS Triceps pull-downs, band: 20,20,20
5 Likes
Getting some heavy rows.
1 Like
August 10th
Just quick leg/hip session today.
Warm-up: Air squats.
Band leg triple exercise (Hip/glute/quad): 20,20,20
SS: Lazy hips: 25,25,25
Lunges: 30,30,30
Deadlift: Deadlift: 80x5, 120x1x5
4 Likes
August 11th
Continuing the short & fast theme; a bit of core work today
Frog crunches: 20,20,40
SS Sideplank W/twist: 20,20,20
SS Band good mornings: 20,20,40
Deadlift: 80x5, 120x1x5
4 Likes
August 12th
Warm-up: Jumping jacks
Push-ups:
8 x 25
5 x 30
Deadlift: 120x1x5
I am sparing my right wrist at the moment, as I have developed a sharp pain whenever I move the hand in almost any direction - and in particular if I apply pressure (lifting light stuff etc) in a bent position.
Figured out that push-ups is safe(ish) as I am more or less applying force directly along my arm and not really using the hands. And if that is the only thing I can do, I can just as well do a bunch.
Afterwards, I now realize, that this would probably have been correct, if I had kept at the ~150 reps that I originally planned. Oh well.
4 Likes
August 16th
Warm-up: Internal rotation, pull-aparts, plate raises
Overhead press: (C8W3)
22 x 5
55 x 5
58 x 3
62 x 5
Chin-ups: 5,5,5
Floor press (C8W2)
60 x 5
68 x 3
72 x 3
78 x 12
Deadlift: 80x5, 120x1x5
Dumbbell rows, kroc style:
32 x 20
32 x 20
32 x 20
32 x 20
32 x 20
7 Likes
August 17th
Warm-up: Internal rotation, Frog crunches,leg/hip stretches,Air squats,Pull-aparts
Chin-ups: 5,5,5,5,3
Push-ups: 50,40,30,30
SS Ucv flyes:
Band leg triple exercise (Hip/glute/quad): 22,22,22
SS Lazy hips: 22,22,22
Dumbbell rows, kroc style: 32 x 15
My bad wrist hurt a lot doing these, so switched to
Barbell rows: (rest) 80x 8,8,8
Lunges: 30,30,30
Lateral dumbbell raise: 8.4x 15,15,15,15,15
SS Deadlift 120x1x15
5 Likes
Chinups coming along nicely.
Thanks man.
Although I seem to be stuck around 5 reps. But then again I am not really pushing it at the moment.