Run 3km @ 23:15min
Very icy, so running very careful, even in heavy shoes
Today
Kick/box heavy bag 9 minutes netto
Run 800m @ 4min
1 Like
Today
ATG Paused Front Squat
4x110kg
10x65kg
15x30kg
RPE like 9.5 in heaviest set.
Frankenstein Static Hold
Up to 10sec @ 185kg
Dips
BW+6kg - 13 deep paused reps total
Power Clean
Up to 2x95kg
Legs were already sored, but 90 felt easy. Hm
Cheated Lying French Press with EZ bar
20x30kg
15x30kg
Superset:
Lateral/Back Delt Raise with dumbbells
6x7,5kg
5x8,5kg
Sit Ups with barbell ovrehead
9x40kg
9x35kg
2 Likes
Run 3km@18min
2 Likes
Today
Hex Bar Dead Lift - low handle grip
4x190kg + walk 10 metres
9x140kg + walkā¦
16x70kg + walkā¦
Maybe 8-10cm lower than higher handles.
Box Jump
3x3x50cm
Strict Unilateral Lat Pulldown on Hammer Strength - wide over grip
5x75kg
10x55kg
15x35kg
Turkish Get Up
Up to 31kg with each arm
Dont push it to 36, but felt stable.
Strict EZ Bar Curl against wall
2x20x15kg
Hanging on bar - wide over grip
3sets x 15seconds with 15seconds rest
Machine Calf Raise
2x16xBW+60kg
Strict
Neck
Treadmill run 800m @ 3:55min
2 Likes
At Sunday 5 hours of brisk walk in warehouse
Today 5min netto kick/box heavy bag
2 Likes
Today 6km in 4 hours of brisk walk in warehouse.
2 Likes
Today
Paused 65 degree Incline Press
3x75kg
10x57,5kg
14x35kg
These high inclines feel pretty awkward, but I also want to do exercises, that arent my strongest, so thats ok.
ATG Paused High Bar Squat
5x130kg
8x100kg
15x50kg
Hang Muscle Snatch from waist
Up to 4x55kg
Seated Strict Tricep Extension with barbell
2x12x25kg
Plank
4 sets of 20sec with 20sec rest
2 Likes
Run 4000m@25:45min
2 Likes
to me this looks so much less challenging than the other stuff you do
Its mental thing. I get bored and quit 
I have same problem with high rep sets, especially on squats. If I have somebody to shout at me, I will do probably significantly more.
1 Like
Today
Single Leg Deadlift with Dumbbells
5x27kg each arm
12x8,5kg each Arm
15xBW
I do it for unilateral strength and stability, but it is also best exercise I tried on glutes.
Chin Ups - various grip
20 reps total with BW + 6kg
Felt better than last time, next training 5kg more.
Box Jump
3x3x50cm
One Arm Overhead Squat
Up to
3x41kg dumbbell each side
51 is maximum in our gym, getting closer step by step 
Machine Calf Raise
2x9xfull load
Cheated reps
Strict Barbell Preacher Curl
10x35kg
6x30kg - exhausted, cant do more LOL
Superset:
Lateral/Back Shoulder Raises with dumbbells
2x10x6kg each
Neck
Cardio - 20minutes brutto kick/box heavy bag
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Run 4700m @ 31min
Running on road in rain and dark
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strong
Weighted chinups and dips were definitely better,when i was 15kg lighter
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Today
ATG Paused Low Bar Squat
3x147,5kg
10x105kg
15x65kg
Heaviest set with RPE 9,5.
Dips
20 reps total with BW+6kg
Deep paused reps, next time+5kg.
Hang Power Clean
Up to 4x82,5kg
Barbell Static Hold
Mixed Grip
10sec@220kg
20sec@180kg
Overhand Grip
15sec@140kg
25sec@100kg
40sec@60kg
Sit Ups with Dumbbells Over Head
2x10x16kg each arm
Kick/box heavy bag
3minutes netto
2 Likes
Yesterday roadside running - 40minutes straight, did 6200m
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Yesterday
One Arm Dead Lift
6x85kg
12x65kg
15x50kg
Everything relatively easy, trying weightlifting grip.
Unilateral Hammer Strength Lat Pulldown - wide over grip
4x80kg
10x55kg
15x35kg
Box Jump
3x3x50cm
One Arm Cheated Dumbbell Standing Tricep Extension
4x23kg
4x21kg
Standing Cheated Bicep Curl - EZ bar, narrow grip
15x50kg
10x50kg
Not maximum effort because of very painful pressure on hand.
Strict Machine Calf Raise
2x13xBW+90kg
Two Arm Barbell Turkish Get Up
Up to 50kg - Personal Best
Neck
3x20
Kick/box heavy bag - 3 minutes netto
Going to make some changes because I start to be bored with this template.
1 Like
sounds like a beast.
Thank you. Today i had car accident with stupid angry driver. But he didnt know, that he is right in front of two police officers very funny to see his face when he realize that they see everything and give him financial penalty immediately
1 Like