Wife’s mum used to line in Mallorca in a place called Port de Pollença. I love it there. Have a great holiday Mort and have a few cerveza for us.
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Was wondering why it was a little quiet here. Dang mort, your dedication is admirable! Have fun in Mallorca. Hope you get some good food and some fine wine!
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Have a good vacation and enjoy yourself my friend.
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Enjoy it mate, you deserve the break.
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Ooooohh myyyy. I’m so jealous. Last weekend I sat in my kid’s kiddie pool in the back yard while I drank.
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I’m back, gonna catch up slowly on you guys logs.
Had a great vacation, sun, warm weather and not much training.
Got 2 runs about 3 km each time. With some pull ups, push ups, BW squats.
We lived on the 6’th floor took the stairs several times every day.
That was about it.
First day under the bar today:
Maxer powerlifting program.
Front squat – OHP – Sumo DL
Precycle 2D1
Warmup: Ropeskipping, BPA, bw squats, lazy lifter, mobility
Front squat SS Ab wheel 5 x 6
- 4 x 6 @ 35 kg (Rir 2 or more)
OHP ss pull up deadstop
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6 x 3, 1 x 6 Pull up
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5 x 8 @ 30 kg (Rir 2 or more)
Sumo DL
4 x 6 @ 72,5 kg (Rir a lot, still learning sumo, so taking it easy)
Incline DB bench press 350 set
- 22,5 kg’s, 16, 13, 9 reps (0, +1, 0) (Rir about 1 on each)
Bulgarian Split squat
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15 @ BW
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12 @ BW + 5 kg goblet style (Rir 2 or more)
55 minutes + 10 minutes warmup.
Quite easy.
Trying to rate rir (reps in reserve) on the last set. Goal is to have at least one rep in reserve throughout the whole program on the main lifts. Gonna be fun to try this out.
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Nice to see you back mort! Hope you had a great time!
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Nice to see you back man. How did you enjoy the first session?
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@whang yeah it was great just chilling in the sun relaxing reading a book, having some good food and drinks.
@dagill2 Actually this is the second week of the program I did a week before the vacation.
I’m enjoying it a lot actually I’m not burying myself totally, not yet though. The workouts are short and I can just focus on doing the lifts the right way.
It might be harder in a few weeks time, that’s a lot of SBD’ing every week.
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Glad you back Mort!
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welcome back mate, hope you had a good break and are rested and ready to go.
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He’s back!
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Woke at 77,5 kg - 170,9 lbs
Was 78,1 the after my vacation, so weight wise I’m good.
Todays training
Maxer powerlifting routine
Tempo squat – CG bench press – Deficit DL
Precycle 2D2
Warmup: Rope skipping, BPA, kneeling bottom up KB press, bw squats, yoga flow
Tempo squats 5050 ss Hanging leg raise
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Squat: 4 x 5 @ 35 kg (Rir 2 maybe more)
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HLR 6 x 6
Close grip bench press ss Barbell row
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BB row: 5 x 8 @ 40 kg BB row
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CGPB: 5 x 6 @ 45 kg CGBP (Rir 3 or more)
Deficit deadlift
- 3 x 8 @ 65 kg (Rir a lot)
DB bench press 350 set
- 22,5 kg’s: 18, 13, 10 (0, +1, 0)
Decline EZ bar skull crushers 350 set
- 20 kg: 16, 13, 10
50 minutes + 10 minutes warmup.
Another fine day, lower back is still hurting a little bit, not much but I can feel it.
Pauses are short, about 60 seconds on most sets.
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Woke at 77,8 kg - 171,5 lbs
Keeping it around here, still on vacation but doing stuff at home, and having good food and wine, not counting anything.
Maxer powerlifting routine.
Squat – Bench press – Dead lift
Precycle 2D3
Warmup: Rope skipping, BPA, kneeling bottom up KB press, bw squats, yoga flow
Squat ss BPA x 10
- 5 x 8 @ 62,5 kg (Rir alot)
Bench press ss Bicycle crunch x 6 each side
- 6 x 8 @ 52,5 kg (Rir 3 or more)
Deadlift
- 4 x 8 @ 90 kg (Rir 3 or more)
DB press 350 set
- 12,5 kg’s: 16, 13, 10 (0, +1, 0)
DB row
3 x 11 @ 22,5 kg
EZ bar curl amrap
- 20 kg x 25 reps
1 hour + 10 min warmup.
Another one under the belt, that is a lot of SBD during the week. I wonder if I have the stamina to keep it going. Well when I start it it’s just 1 week of 8 reps then it’s going down.
Reps are crisp and fast, rest is about a minute, gonna keep the rest short for as long as possible.
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Woke at 78,8 kg - 173,7 lbs
Maxer powerlifting routine.
Paused squat – Spoto bench press – Snatch grip dead lift
Precycle 2D4
Warmup: Rope skipping, BPA, kneeling bottom up KB press, bw squats, yoga flow
Paused squat ss Serratus crunch 5 x 10
- 4 x 5 @ 52,5 kg (Rir 3 or more)
Spoto bench press ss various grip pull up 2 x 6, 3 x 5
- 5 x 6 @ 45 kg (Rir 2 or more)
SG deadlift
- 4 x 6 @ 70 kg (Rir 3 or more)
Giant set: delt, bis and tris
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lat raise: 3 x 10 @ 8 kg
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DB curl: 3 x 10 @ 12,5 kg
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band triceps overhead 3 x 10
50 minutes + 10 minutes warmup.
I’m really liking this setup, however my legs are toast LOL.
Trying to think about technique, while doing these light weight variations.
Yesterday I ran 1 mile in 8:05 which isn’t very fast 40 seconds slower than my previous PR. Legs are really sore and stiff. Did another km after a couple of minutes rest. About the same pace.
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Vacation looked 
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Woke at 78,6 kg - 173,3 lbs
A bit high these days, I’ll blame the holiday, I’ve got another week ahead of me, but the missus has started back on work and the boys are at school. So I’ll sit back and enjoy it, go a little gardening and cleaning up to do.
Maxer powerlifting routine.
Front squat – OHP – Sumo DL
Building phase cycle 1D1
Warmup: Rope skip, BPA, KB bottom up press, lazy lifter, mobility
Front squat SS Ab wheel 5 x 7
- 4 x 6 @ 40 kg (Rir 2 or more)
OHP ss pull up deadstop
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6 x 3 + 2,5 kg, 1 x 7Pull up alternating pull up / chin up
-
6 x 8 @ 35 kg (Rir 1 maybe)
Sumo DL
4 x 6 @ 80 kg (Rir 3 or more)
Incline DB bench press 350 set
- 22,5 kg’s, 16, 13, 10 reps (0, 0, +1)
55 minutes + 10 minutes warmup.
Felt strong today, did start the actual program today.
Front squat was damn good, OHP I think it was a good starting weight, Sumo is getting better as the weeks goes by.
Pull up/chins with a little weight no problem what so ever.
Incl bench press nice little pump to the chest.
If I can lift 4 days a week and don’t need a deload then I’ll end by the second week of December. If I end it by then, I’ll take a week of deload and try out Nuttys program for a year … really committed.
However I’ve decided that if I need a bit more recovery I’ll lift every other day, stretching it a bit and there’s room for a deload week between phases.
Badminton will start in a couple of weeks and next week I’ll do a 5km run with the boys from work. It’s a big relay event taking place in Copenhagen with 125.000 participants during a couple of days. It’s just for the fun of it.
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That sounds brutal lol
Nah not really, it’s pretty light weight and I’m just building on the ab wheel, there’s 3 or 4 reps left on the ab wheel, but I guess at some point it’s going to be brutal.
Been supersetting and giant setting for over a year after I did Darkhorse and I like it. Saves time
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