Training Log of Guhkes!

Training Training Logs
21

Week 4, day 1

Monday 5 x 5 (rests between sets 90 sec)
1A) Snatch → 37,5 kg
1B) Push press → 57,5 kg
2A) Chin-up → 6 kg
2B) Dip → 20 kg
3A) Overhead squat → 42,5 kg
3B) Deadlift → 97,5 kg

NEPA walk for 35 mins.

Workout was tough, I missed one rep on pushpress (3rd set) and one rep on OHsquat (1st set) due to lack of concentration. Weights are so heavy for me at the moment that I really have to nail the technic to get them done. Weights are approx. 85% of 1RM, so doing 5x5 is much, at least for me. I guess I might get the next week done if I was to do it (not planned) with the same weight increases of 2,5 kg (in most lifts). I have to think this over whether to extend my cycle with one week or to rest as planned. I probably get stalled in many lifts next week if I’d do it but at least I would know where I am. Any thoughts on this?

Meal 1: oatmeal, 2 eggs, 1 cup coffee, fish oil, water

Meal 2: 1 slice of bread, 2 slice of ham, 2 slice of cheese, 1 cup coffee, water

Meal 3: chicken breast, some veggies, salad, milk, coffee

Meal 4: post workout shake (protein, carbs + creatine), 3 BCAA’s before and after training

Meal 5: 2 slice of dark bread, 4 slice of ham, 4 slice of cheese, 2 eggs, water

Meal 6: salad, tuna and cottage cheese, water

22

Here is the sketch of my next program:

Goals:

  • 1RM BP → 110 kg (current 95 kg)
  • 1RM DL → 130 kg (115 kg)
  • 1RM Chin-up → 30 kg (20 kg)
  • 1RM Dip → 35 kg (25 kg)
  • 1RM Power clean 80 kg (60 kg)
  • 1RM Front squat 90 kg (75 kg)

With this program, I hope to:

  • become stronger in general and hit my goals above
  • gain muscle as cleanly as possible
  •   get out of the gym in 60 minutes

Cycle-planning:

  • 5x5 for approx 4-5 weeks (Pretty heavy to get an idea of where I am)
  • 4x8 For approx 4-5 weeks (trying to get the same weights for 8 as you did for 5 and working on your form)
  • 10x3 and some singles for 4-5 weeks (to see exactly where I am for 1 RM’s)
  • 4-5x10 for 3-4 weeks (give my joints and CNS some sort of break)
  • 5x5 for approx 4-5 weeks (It begins again, but now heavier than last time)
  • 4x8 for approx 4-5 weeks (Just preparing for the heavy week approaching, but also trying to beat my numbers from my last 4x8 Cycle)
  • 10x3 and singles for 3-4 weeks

Set-planning:
I will challenge myself harder on this program using Giant sets as follows:

  • I’m trying new 5RM weekly in each exercise to be sure I work hard enough
  • I’m going to use ramping sets in a way, were first 2 sets are warming up sets, 3rd is previous weeks top weight and 4th set is a try for the new 5RM. 5th set depends on how the 4th goes, if it goes then with same as 4th, if it doesn’t then same as 3rd.
  • I’ll also start warm up sets higher than previous week’s start

Exercises:

Monday:
5 x 5
1a. Front Squats
1b. Weighted Chins
1c. Bench Press
1d. Power Clean
Rest 2 min → add weight → new round

3 x 8
2a. OH Press
2b. DB curls

  1. Weighted sit-ups (4 x 8)

Wednesday:
5 x 5
1a. Weighted Pull ups
1b. Clean Squat
1c. Incline Press
1d. Reverse lunges
Rest 2 min → add weight → new round

3 x 8
2a. DB curls
2b. Narrow grip BP
3. Planks (3 x max/each side)

Friday
5 x 5
1a. Dead lift
1d. Weighted Dips
1c. Overhead Squats
1b. Seated cable rows (not enough bars for bent row)
Rest 2 min → add weight → new round

3 x 8
2a. Narrow grip Bench Press
2b. DB OH press

  1. Ball throws (4 x 10-15)

This program’s idea is taken or copied, with little changes, from Alpha, who was kind enough to answer my questions when planning this program. I would appreciate it if someone took the time off to comment on what you just read. Some exercises are chosen strictly based on what equipment I have in use in the gym (my workplace’s “sparta gym”), so not everything is possible. Please, fire at will.

(Program edited later on)

23

Week 4, day 3

Wednesday 5 x 4
1A) Power clean → 52,5 kg
1B) Overhead press → 45 kg (almost stalled, this was very hard today)
2A) Chin-up → 8 kg (missed last rep on last set)
2B) Bench press → 77,5 kg
3A) Front squat → 60 kg
3B) Romanian deadlift → 70
4) Abs 4 x 10

This is normally Friday training. Due to the long weekend holiday (thu - sun), I’m not able work the normal routine in the weight room. I’ll take 4 days of and will be back in business on Monday with new program. Rest comes in a good place, feel bit worn out.

Meal 1: oatmeal, 2 eggs, 1 cup coffee, fish oil, water

Meal 2: 1 slice of bread, 2 slice of ham, 2 slice of cheese, 1 cup coffee, water

Meal 3: meatballs, salad, veggies, 2 glasses of milk, coffee

Meal 4: post workout shake (protein, carbs + creatine), 3 BCAA’s before and after training

Meal 5: 2 slice of dark bread, 4 slice of ham, 4 slice of cheese, 2 eggs, water

Meal 6: salmon, salad, water

Decent day.

24

Rest of the week 4:

Had a 4 day holiday and break from the weight room. I ate good meals (nutrition wise), but went over the top with drinking on 1 evening not to mention been awake for too long on 2 nights. Midnight summer day (longest day in a year; the sun doesn’t set at all for a few days) is a national festival, which is traditionally been a common reason to get waisted by almost everybody. I didn’t make an exception. Long story short: rest wasn’t the quality rest it supposed to be. This was 2nd weekend in a row. I’m not worried because this isn’t a pattern in a progress. I just wanted to confess this so I can actually see where and when I go bad on diet or otherways. It’s no use to keep a log and not log the bad things. Who do you fool then?

Today is the 1st day of my new program. I’m really looking forward to get into the gym later on. I haven’t done ramping sets for a long time and it is nice to see how my dome works when trying to top the previous week’s 5RM.

Monday morning body weight was 78,9 kg. I’m happy there isn’t more social gatherings to be seen in the near future, so I can get back to the “program” without any speedpumps.

25

New program (Giant-sets)!

Week 1, day 1:

(5 x 5), weights in kg’s
1a. Front Squats 40 kg/5, 45/5, 50/5, 55/5, 60/5
1b. Weighted Chins 0/5, 2,5/5, 5/5, 6,25/5, 8/5
1c. Bench Press 70/5, 72,5/5, 75/5, 78/5, 80/5
1d. Power Clean 40/5, 45/5, 50/5, 55/3, 50/5
Rest 2 min → add weight → new round

Delts OH Press (3 x 8) 30/8, 32,5/8, 35/8; rest 120 secs
Biceps DB alt. curls (3 x 8) 20/8, 12/8, 12/8; rest 120 secs
Abs Weighted sit-ups (4 x 8) 16 kg DB touching chin, feet free; rest 60 secs

Total time spent 60 mins; 15 mins warm-up, 24 mins Giant-sets and acc. work 21 mins .

Comments:

In general, this was good shit. I really liked it.

Front squats were ok. Nothing special, next time I’ll shoot fort the 62,5 kg or more.

Chins were ok too. Next time I’ll try 10 kg for the first time for 5 reps.

BP was good. I wasn’t sure on getting the 80 kg done, but in the end it was good. Though I had to lift my ass a bit on the last rep to get it up. Anything over 80 kg for 5 is new to me.

Cleans were little disappointment. I thought I could manage it, but looking back my previous work I see that 55 kg has pretty much been the limit so far for 5.

Rest of the work was good also. I have been doing short sets fo so long that 3 x 8 got my delts burning really good. I may have to start rehab my shoulder, because in curls the left shoulder keeps crunching sound allthough it doesn’t hurt at all. Because of that, I had to change to exercise from BB curls to alt. DB curls so I could concentrate to the movement better to avoid the crunching sound. This I have to figure out.

25 min walk (with good pace) with the dog.

Meal 1: oatmeal, 2 eggs, 1 cup coffee, fish oil, water

Meal 2: salad, little rice and tuna

Meal 3: post workout shake (protein, carbs + creatine), 3 BCAA’s before and after training

Meal 4: 1 slice of dark bread, 3 slice of ham, 2 eggs, water

Meal 5: cottage cheese, 1 chicken breast, water

26

Week 1, day 2

5 x 5, weights in kg’s

1a. Weighted Pull ups 0 kg/5, 2,5/5, 4/5, 5/5, 7,5/5
1b. Incline Press 40 kg/5, 50/5, 50/5, 50/5, 50/5
1c. Clean Squat 40/5, 45/5, 45/5, 45/5, 45/5
1d. Reverse lunges 40/5, 40/5, 40/5, 40/5, 40/5
Rest 2 min → add weight → new round

Time spent 23:55

2a) Delts DB OH Press (3 x 8) 20/8, 24/5, 28/5
2b) Triceps Narrow grip BP (3 x 8) 40/5, 45/5, 47,5/5
3 Abs Planks (3 x max) 40 s/front, 40s/left, 40 s/right

Time spent 17:44

Total time spent 57 mins (warm-up).

Comments:
1a) I was happily surprised getting that much in the last set
1b) felt very akward since I haven’t done this exercise for ages, this one will get up easy once I get the “new” angle in my system
1c) F**k what an exercise, really hate this one (must be good). Started way too high in this kind of training. Got really tired towards the end, but I didn’t deload allthough I really wanted to. Next time I’ll ramp it better trying to get the 5RM in 4th set.
1d) this was otherways good but straight after squat clean this became a nightmare. I have to switch the order of the exercises so that this two are not back to back.

2a) did 2 first sets as Arnold press and last one as normal press
2b) 3rd pressing movement for the same day, started to feel especially it the final set
3) normally I get the 60 secs easily but now I felt so battered that goodn’t do more. Next week I’ll try to beat this time.

In general this was a really taxing workout. I remember sitting in the locker room staring at the wall for a while and thinking “what the hell just happen”. Conclusion, this was a good day and allthough I thought that I had trained hard, now I now for sure, I hadn’t.

After training and eating, 30 mins walk with dog

Meal 1: oatmeal, 2 eggs, 1 cup coffee, fish oil caps, water

Meal 2: 2 chicken breasts and salad

Meal 3: post workout shake (protein, carbs + creatine), 3 BCAA’s before and after training

Meal 4: 2 slice of dark bread (40 gr carb each), 5 slices of ham, 2 eggs, water, coffee

Meal 5: salmon salad, water

27

Week 1, rest day

Body is sore all over from yesterdays training, worst are quads and glutes. Waiting anxiously for tomorrow’s training.

30 min walk.

Meal 1: oatmeal (35gr carb), 2 eggs, 1 cup coffee, fish oil caps, water, 5 BCAA’s

Meal 2: tuna and cottage cheese

Meal 3: protein shake and olive oil

Meal 4: 2 chicken breasts and salad

Meal 5: protein shake and olive oil

28

Week 1, day 3

5 x 5
1a. Dead lift → 70 kg/5, 80/5, 85/5, 90/5, 95/5
1d. Weighted Dips → 10/5, 12/5, 14/5, 16/5, 20/5
1c. Overhead Squats → 30/5, 35/5, 40/5, 42,5/4, 45/5
1b. Seated cable rows -->45/5, 50/5, 55/5, 55/5, 60/5
Rest 2 min → add weight → new round

Time spent 22:56

3 x 8
2a. Narrow grip Bench Press → 40/5, 45/5, 50/5
2b. DB curls → 24/5, 24/5, 28/5

  1. Ball throws 4 x 10

Time spent 15:56

All done 56:01

I was till sore to begin with but that didn’t bother, it felt good to get going again.

1a. DL were fine, but it’s been very long since I’ve felt quads burning in DL due to the previous training
1b. dips wer good, good have done more in last set but next time I’ll get it done
1c. missed last rep on the 4th set due to bad balance, I couldn’t keep the bar up properly, got all the reps in the next set and weight though
1d. haven’t done this for ages, it was ok I guess, but I’ll rather keep weight moderate and form good on this than try to raise 5RM

2a. Did more weights than wednesday, but that was probably because wednesday had more pressing exercises
2b. nothing special

  1. ab-work was good

Good training day. Weekend and rest comes in a right place. Little cardio and good food during weekend and I’ll be fresh for the next week. No parties this weekend, thank God.

Meal 1: oatmeal (35gr carb), 2 eggs, 1 cup coffee, fish oil caps, water

Meal 2: 3 fried eggs, 4 slices of bacon, 1 slice of dark bread, salad, water

Meal 3: post workout shake (protein, carbs + creatine), 3 BCAA’s before and after training

Meal 4: 2 slices dark bread, 4 slices ham, water

Meal 5: quark and flaxseed, water

29

Week 1, weekend

Few days gone by without logging, but not without training.

Saturday was rest day, breakfast as normal, dinner was grilled tenderloin and salad, at evening had some peanuts.

Sunday I went running with my wife. Total time 43 mins, in which I did:

Jogging/running 10 mins,
then 2 rounds (with wooden exercise apparatus by the running track/path)
6 x power clean + press
6 x push-ups
6 x front squats
6 x rows

Then jogging/running 20 mins with 3 sprints of 100 - 150 m.
then 2 rounds
6 x power clean + press
6 x push-ups
6 x front squats
6 x rows

Then jogging/running 10 mins with 2 sprints of 100 - 150 m.

Breakfast and other minor meals as usual, dinner was fish and veggies.

Good weekend with good rest & training and I ate well nutrition wise.

30

Keep up that eating man - solid meals.
I am all over the place - cake for morning tea? Be rude not too…

31

Week 2, day 1:

(5 x 5), weights in kg’s
1a. Front Squats 43 kg/5, 48/5, 50/5, 55/5, 62,5/5
1b. Weighted Chins 1,25/5, 4/5, 5/5, 7,5/5, 10/5
1c. Bench Press 72,5/5, 75/5, 77,5/5, 80/4, 75/5
1d. Power Clean 43/5, 48/5, 50/5, 55/5, 55/5
Rest 2 min → add weight → new round

Did in 29 mins.

OH Press (3 x 8) 30/8, 35/8, 35/7; rest 120 secs
DB alt. curls (3 x 8) 24/8, 28/8, 28/8; rest 120 secs
Abs Weighted sit-ups (4 x 8) 18 kg DB touching chin, feet free; rest 60 secs

Did in 20 mins.

Total time spent 65 mins.

Monday morning weight was 76,4 kg which is good after two “lost” weekends.

Notes on excercises:
1a. last sets form was pretty bad. I was bit weary from Sundays running and complexes so 62,5 kg felt too much. If I had safety pins, I would have dropped it, now I just took the risk.
1b. did 10 kg for 5 reps for the first time which was nice, one more mental barrier crushed.
1c. couldn’t get all the 4th set reps. 80 kg was too much today, I got all last week. I was thinking of starting lower in BP to get more weight for the top set.
1d. PC was better than last week when I didn’t get 55 kg even for one set (all 5 reps).

2a. started from the same weight as last week, but went for the 35 kg from the 2nd set. Didn’t get the last rep of the 3rd set.
2b. did 2 heavier sets with 28 kg. I have to lean forward a bit, so that my shoulder feels good and doesn’t keep the weird sound.

  1. did sit-ups with 2 kg heavier than last week.

Monday, tuesday and wednesday (I’m on holiday for 3 weeks. Trying to get all the training done in time, but I know I may have to compromise training for the some parts).

Drove to my grandma’s place (400 km) to see my grand parents after my training. They are both over 90 years old (grandpa is a WWII veteran), so you just never know what is going to happen at that age. Wanted to see them just in case. I had one grand parent die, before I got to see her for a long time and I still hate myself for being such un a-hole for being so god damn “busy”. Eating wasn’t very good for two days when visiting them. You know how they might get offended if you don’t eat what is served? I was polite, ate away and kept them happy.

Tuesday I did some manual labor for my uncle. We stacked hay for few hours, I used to spent all my summers there before and working on the hay field. This was really a nice trip back to the memory lane and good energy system work at the same time. He offered me some reindeer meat to take away but I just told him that it was my pleasure and I refused to take anything. I just felt good helping him out.

Wednesday I drove back and rested. I knew I could have gone to the gym but felt tired and made up my mind to do my best at thursday when feeling more powerful (excuses, I know).

Good start to my holiday anyway.

32

Nice to see you popping by badmf.

Solid meals are good. Before I started this “new life”, I could easily be without food for hours and then stuff in high carb food like there was no tomorrow. Afterwards I felt really bloated and tired. God I was stupid. Well as they say, better late than never.

Cake for morning tea sounds pretty good to me, unless it’s your everyday routine of course, and I doubt it isn’t.

I was thinking getting my HRM (Suunto t6) with me to the gym today. It’s the infamous clean squat -day with some lunges thrown in, so I guess this would be the top day in that sense. My HRmax is about 183-185 bpm. Let’s see how high it goes.

33

Mate,

As you get leaner and leaner and pull the carbs right out, you will get some maaad cravings. I got myself down to 3.6% (tested with calipers) and I would feel like a carb-up every 2 days.

So if someone has cake, you can’t say no…

You can look forward to this as you get leaner mate - it is a good feeling being totally in control, and knowing that you can have some ‘crappy’ food and it will actually benefit you.

I should take my HRM in for my 20 rep squats day. See what happens…

34

Badmf: I unfortunately don’t know shit about being so lean. Even 10% would be great for me, everything is of course possible but my genetics really don’t favor me on this one. I know this is widely being used as an excuse, but sometimes getting lean just isn’t as easy for everyone.

But cravings I do know… Though I have to say that they are not so bad anymore. Sometimes it’s freaking hard when the SO is eating all sorts of goodies. Women can sometimes even make you feel guilty for not “dropping the ball” with them. Decisions, decisions. Sometimes (couple of times in a month) I give in and eat small amount of some sort of nuts as candy with her.

Week 2, day 2

5 x 5, weights in kg’s

1a. Weighted Pull ups 1,25 kg/5, 4/5, 5/5, 7,5/5, 9/5
1b. Clean Squat 30/5, 35/5, 40/5, 45/5, 48/5
1c. Incline Press 35/5, 40/5, 45/5, 50/5, 55/5
1d. Reverse lunges 30/5, 35/5, 40/5, 45/5, 48/5
Rest 2 min → add weight → new round

Time spent 24:51

2a) DB curls (3 x 8) 24/8, 32/8, 32/8
2b) Narrow grip BP (3 x 8) 40/8, 50/8, 55/8
3 Abs Planks (3 x max) 45 s/front, 45 s/left, 45 s/right

Time spent 16:05

Total time spent 59:30 mins (incl. warm-up).

Comments:
1a. started higher and finished higher in weight. 10 kilo is easy next week, I may try even 12 kg depending how mondays chin-ups go
1b. started lower, but finished higher, so I think it’s better than last week when started way too high. I did last week clean squats and lunges back to back which wasn’t good,. Today was much better.
1c. started lower, but finished higher (55 kg). This will improve when I get used to it.
1d. as 1b.

I had mild headache before going to the gym but once I started lifting it vanished. After reading Alpha’s rant I couldn’t possibly excuse myself with that not to workout.

Had a HRM with me, 168 bpm was the highest I saw. That is about 90 - 92% of my max.

I was really pleased with today training with new 5RM’s in there. Pull-ups and chin-ups have been especially good, partly due to the lower body mass. I’m down from 79-80 to 76-77 kg while weights are getting heavier.

35

Thursdays nutrition:

Meal 1: oatmeal (35gr carb) + added flaxseed, 2 eggs, 1 cup coffee, fish oil caps, water

Meal 2: post workout shake (protein, carbs + creatine), 3 BCAA’s before and after training

Meal 3: 2 chicken breasts, salad, cottage cheese, water

Meal 4: 2 eggs, water (not sure if you really call this a meal)

Meal 5: protein shake

36

I’ve being away for a while, here is the update:

Week 2, day 3

5 x 5
1a. Dead lift → 75 kg/5, 80/5, 85/5, 90/5, 100/5
1d. Weighted Dips → 12/5, 14/5, 16/5, 18/5, 20/5
1c. Overhead Squats → 30/5, 35/5, 40/5, 42,5/4, 45/4
1b. Seated cable rows -->50/5, 55/5, 60/5, 60/5, 60/5
Rest 2 min → add weight → new round

Time spent 23:47

3 x 8
2a. Narrow grip Bench Press → 45/8, 50/8, 55/8
2b. DB curls → 24/8, 28/6, 24/8

  1. Ball throws 4 x 10

Time spent 19:19

All done 59:10

1a. DL were fine, got 100 kg for 5 reps
1b. dips were ok, (the gym got dip belt after this workout, no more DB’s between legs)
1c. missed last rep on the 5th set due to bad balance
1d. did more sets with 60 kg’s than in the previous session

2a. started higher than previous session
2b. missed 2 reps on the heaviest set, came back down for the last one

  1. nothing special
37

I was on a road trip with my wife from saturday to thursday (from week 2 to week 3 in training program).

Didn’t train during the trip, but I did walk every morning 30 mins before breakfast. Ate deasently except for one day which was my wifes birthday.

Week 3, day 1 (on thursday right after coming home).

(5 x 5), weights in kg’s
1a. Front Squats 45 kg/5, 50/5, 52,5/5, 55/5, 60/5
1b. Weighted Chins 2,5/5, 5/5, 7,5/5, 10/4, 11,5/3
1c. Bench Press 65/5, 70/5, 75/5, 80/5, 82,5/4
1d. Power Clean 43/5, 48/5, 50/5, 55/4, 55/5
Rest 2 min → add weight → new round

Did in 26:56 mins.

OH Press (3 x 8) 32,5/8, 35/8, 35/8; rest 120 secs
DB alt. curls (3 x 8) 28/8, 28/8, 28/8; rest 120 secs
Power wheel 2 x 10 and 2 x 10 ball throws; rest 60 secs

Did in 18:50 mins.

Total time spent 63 mins.

Thursday morning weight was 76,1 kg which is good after the road trip without training.

Notes on excercises:
1a. started higher than previous week, didn’t try to go as high because last weeks 62,5 kg was pretty risky technically
1b. didn’t get the 10 kg for all 5 reps as last week, but wanted to try for 11,5 kg for some reason, got only 3 reps.
1c. started lower, but finished higher. Got all 5 reps on 80 kg and even 4 on 82,5 kg. Maybe next time.
1d. started higher and this day was cumulative heavier than last week although I missed 1 rep on the 4th set, got all 5 on the last one.

2a. started higher weight than last week and got all reps for the 35 kg for sets 2 and 3.
2b. did 3 sets with 28 kg.

  1. power wheel roll-out were good. Did the ball throws from on top of the swiss (or whatever the big ball is called) ball.
38

Week 3, day 3 (skipped day 2 from this week, next week I can do normally because of this skipping).

5 x 5
1a. Dead lift → 80 kg/5, 85/5, 90/5, 100/5, 105/3
1d. Weighted Dips → 15/5, 17,5/5, 20/5, 22,5/5, 25/5; New PR!
1c. Overhead Squats → 35/5, 40/5, 42,5/5, 45/5, 47,5/3
1b. Seated cable rows -->55/5, 55/5, 60/5, 60/5, 65/4
Rest 2 min → add weight → new round

Time spent 24:13

3 x 8
2a. Narrow grip Bench Press → 50/8, 55/8, 57,5/5
2b. DB curls → 24/8, 28/8, 28/6

  1. Ball throws from on top of the LAX ball 4 x 10

Time spent 17:49

Finisher: 30 x burpee-chin ups

All done in 1:06:49

1a. DL were fine, got 100 kg for 5 reps, 105 kg (3 reps) was too much this time
1b. dips were awesome, maybe thanks to the dip belt. My 1RM in late May was 25 kg’s, now I did them 5 reps
1c. last set was really heavy, just couldn’t do better
1d. did heavier than before, but 65 kg was too much and the form started going bad in the end

2a. started higher than previous session but failed on 57,5 kg
2b. missed 2 reps on the last set, but got the 2nd set done with that same weight, what I couldn’t do last time even for one set of 8 reps

  1. nothing special

Finisher: 30 x burpee - chin-ups Burpee Pullups on Vimeo was enough this time. Haven’t done finishers before but now on, I’ll do them.

Good day after all.

39

Week 4, day 1.

(5 x 5), weights in kg’s
1a. Front Squats 45 kg/5, 50/5, 52,5/5, 55/5, 60/4
1b. Weighted Chins 2,5/5, 5/5, 7,5/5, 10/5, 11,5/5; new PR!
1c. Bench Press 67,5/5, 70/5, 75/5, 80/5, 82,5/2
1d. Power Clean 45/5, 50/5, 52,5/5, 55/5, 55/5
Rest 2 min → add weight → new round

Did in 25:50 mins.

2a. OH Press (3 x 8) 35/8, 37,5/8, 37,5/6
2b. DB alt. curls (3 x 8) 28/8, 32/8, 28/8
3. 2 x 10 reps sit-ups with 10 kg ball overhead and 2 x 10 with ab wheel; rest 60 secs

Did in 19:35 mins.

Finisher; 30 x wall-balls Wall Ball (not me in the vid!)

Total time spent 1:06:37.

Notes on exercises:
1a. front squats were weak today, probably due to the saturdays heavy DL’s. This is something where I want to improve. The gym is getting proper rack in near future so I will be able to do all the squats without being afraid of busting my back.
1b. NEW PR, on last day 1, I already tried 11,5 kg’s but didn’t get it. This was awesome for me.
1c. tried to top last time and get all 5 reps on 82,5 kg’s but failed on rep 3 because the bar came down way too up for me to get it up. But being honest, I probably wouldn’t have get it anyway.
1d. bit better than last week when I didn’t get all 5 reps in 4th set with the 55 kg. I probably should have changed the places of the exercises so that PC would have been the 1st exercise and front squat the 3rd (I have to do these two with the same bar).

2a. started higher weight than last week and got all reps even for the 37,5 kg in the 2nd set.
2b. tried 16 kg DB’s in 2nd set but form got very messy in the end so I went back to 14kg DB’s for the last set.

  1. tried the gym’s new 10 kg ball and did 2 x 10 sit-ups with the ball over head and then 2 x 10 with ab roller.

As a finisher, I did 30 wall balls wit the 10 kg ball. This was pretty good way to end the training. I’m trying to get more reps in the future.

And one more thing, big congrats to my fellow citizen, the Cyborg. The 2025 CrossFit Games

40

Rest days nutrition.

Meal 1: protein+carb+creatine shake + 5 BCAA’s (this because we had late breakfast)

Meal 2: oatmeal, 1 slice of bread, 2 slice of ham, 2 eggs, coffee, fish oil cap

Meal 3: protein shake

Meal 4: veggies, salmon, water

Meal 5: casein protein shake

Recovery biking for about 30 mins.

Ordered new bicycle today. I’m biking every day to work and back, so I want to do it with good equipment because I do it also at winter when temperature changes below zero to -25 degrees celsius (- 4 Fahrenheit). The new bike is Nishiki bigfoot x 29.

Tomorrow is a early wake-up in order to get to gym before leaving for a 2-day log cabin trip. This is the last holiday week, so I trying to get the most out of it.