still feeling the abs tweak.
12 singles
1 Like
23-Jun-2019
movement
20 kg 2x5 back squat squat
50 kg 1x5 back squat
70 kg 1x5 back squat
90 kg 1x1 back squat
100 kg 1x1 back squat
110 kg 1x1 back squat
93 kg 1x6 back squat
1x4 1x22 kg db pull over
1x4 1x26 kg db pull over
1x18 1x30 kg db pull over, new pr
1x4 2x18 kg db incline bp
1x4 2x22 kg db incline bp
1x12 2x26 kg db incline bp, shoulders felt a little cranky, didnāt push it
1 round farmer bar + 40 kg (65 kg)
1 round farmer bar + 80 kg (105 kg)
1 round farmer bar + 90 kg (115 kg)
total rpe 7
25-Jun-2019
movement
20 kg 1x20 rdl, 1x20 ohp, 1x20 good mornings, 3x5 back squat squat, 1x5 thrusters, 2x5 waiter split squats
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 1x3 back squat
93 kg 8x3 back squat
4x26 reps 1x26 kg kb hip snap, 4x13 backnforth lunges, 4x13 fat guy pullups
total rpe 7
190712
with this training session i started a high volume heavy squatting series of training sessions
after having been taking it easy since 24 May, iām writing this in retrospective
and this heavy squatting series quickly ground me down, i couldnāt recover well
it was fun though, but i have to learn how much i can tolerate
so, in retrospective i want to put:
total rpe corrected 8
27-Jun-2019
movement
20 kg 1x20 rdl, 3x5 back squat squat, 5x5 front squat
40 kg 1x5 front squat
60 kg 1x5 front squat
75 kg 1x8 front squat
50 kg 2x20 bb row
50 kg 1x17 bb row
20 kg some bench press
60 kg 1x5 bench press
80 kg 1x7 bench press
1 round sled + 20 kg (65 kg) warming up
1 round sled + 20 kg (65 kg) 22.2 s
1 round sled + 30 kg (75 kg) 25.8 s
total rpe 7
28-Jun-2019
CoC-T: R 17, L 10
my left hand and arm are getting weaker, felt it yesterday too. clearly, i must up masturbation with the lefty to get extra training.
1 Like
29-Jun-2019
movement
20 kg 1x20 rdl, 3x5 oh squat
35 kg 3x10 oh press
35 kg 2x10 push press
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 1x3 back squat
93 kg 6x4 back squat
felt like a spent resource - skipped bbrow
1 round farmers walk trap bar + 40 kg (65 kg)
1 round farmers walk trap bar + 80 kg (105 kg)
1 round farmers walk trap bar + 90 kg (115 kg)
total rpe 7
my initial assessment of toal rpe was wrong
total rpe 8
30-Jun-2019
CoC-T: R 20, L 9.5
extra training
5 rounds(hill running, 1x20 reps 1x20 kg KB hip snap, 1x10 push ups)
01-Jul-2019
really hot in the gym and i forgot my water bottle and my shoes
movement
20 kg 1x20 rdl
40 kg 1x2 oh press
45 kg 1x2 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 2x1 oh press
55 kg 2x1 oh press
50 kg 2x20 bb row
50 kg 1x12 bb row
40 kg 1x0 oh press, forgot to rep out here
20 kg 1x5 back squat
40 kg 1x5 back squat
60 kg 1x3 back squat
80 kg 1x1 back squat
93 kg 5x5 back squat, had thin weight plates under my feet due to lack of shoes
the first three sets felt incredibly hard but it loosened a little on set 4 and 5
felt like a spent resource - skipped sled
total rpe 8
1 Like
You really consistent in the workouts Bono.
I like it.
EDIT: Btw will the 200 kg DL fall this year?
2 Likes
it will.
1 Like
i highly doubt that. i think i have 180 kg any day soon but after that, 2 more years to 200 kg. i progress real slow. doesnāt matter, why should i rush it. itās fun to get stronger in a slow pace anyway.
1 Like
03-Jul-2019
20 kg assorted lifts
40 kg 2x1 OHP
45 kg 2x1 OHP
50 kg 1x1 OHP
55 kg 1x1 OHP
60 kg 3x1 OHP
55 kg 1x1 OHP
40 kg 1x14 ohp
50 kg 2x20 + 1x12 bent forward row, worked on form
70 kg 1x5 DL
110 kg 2x1 DL
130 2x1 DL
145 1x1 DL
160 kg 12x1 DL
1 round sled + 10 kg (55 kg) warming up
1 round sled + 20 kg (65 kg)
1 round sled + 30 kg (75 kg)
total rpe 8
DL technique felt really good including the last rep
next DL session i will try for 180 kg
1 Like
05-Jul-2019
movement
20 kg 2x5 back squat squat
40 kg 1x5 back squat
60 kg 5x5 back squat
80 kg 1x1 back squat
93 kg 4x6 back squat
1x4 2x18 kg db incline bp
1x4 2x22 kg db incline bp
1x15 2x26 kg db incline bp
1x4 1x22 kg db pull over
1x4 1x26 kg db pull over
1x19 1x30 kg db pull over, new pr
1 round farmer bar + 40 kg (65 kg)
1 round farmer bar + 80 kg (105 kg)
1 round farmer bar + 90 kg (115 kg)
total rpe 7
my intial assessment of total rpe was wrong
total rpe corrected 8
1 Like
07-Jul-2019
abs-tweak from 24-May deemed fully recovered, but lower
back feels a little pain, i pushed too hard with squats 4x6 last session i guess.
therefore regressing planned squatting slightly from planned 3x7 to 8x3.
love 8x3, moving heavy weight many times and yet with focus on form.
movement
20 kg 1x20 RDL, 1x20 strict press, 3x5 back squat squat
40 kg 1x5 back squat
60 kg 5x1 back squat
80 kg 5x1 back squat
93 kg 8x3 back squat, mixing in core work between sets
4 rounds( 1x20 reps pull through, 20 reps cable pull variation)
total rpe 7
update 5h later. feeling shit. squat 8x3 though it was a regression it proved too tough. my body feel exhausted everywhere and my elbows got cranky on top.
my initial assesment of total rpe was wrong.
total rpe corrected 9
09-Jul-2019
heavy bag
20 kg 1x20 rdl, 3x5 back squat squat, 1x20 ohp, 1x20 good morning
30 kg 1x5 power clean, 1x5 high pull, 1x5 power clean + push press, 1x5 power snatch
30 kg 1x5 front squat
40 kg 1x5 front squat
50 kg 1x5 front squat
50 kg 3x20 bb row
60 kg 1x5 front squat
75 kg 1x9 front squat
20 kg some bench press
60 kg 1x5 bench press
80 kg 1x7 bench press
1 round sled + 20 kg (65 kg) warming up
1 round sled + 20 kg (65 kg)
1 round sled + 30 kg (75 kg)
total rpe 7
11-Jul-2019
movement
4x20 row variations
30 kg 1x5 power clean, 1x5 clean and press, 1x5 high pull, 1x5 power snatch
35 kg 3x10 oh press
35 kg 1x4 ohp + 1x6 push press
35 kg 1x10 push press
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 3x1 back squat
90 kg 2x1 back squat
100 kg 1x1 back squat
110 kg 1x1 back squat
120 kg 1x1 back squat, hit 120 kg for the first time since nov 2015 shortly after that i had to quit squatting for 10 months due to hip problems and it has been a hilly road since then
it even felt like maybe i have 125 or even 130 kg, nice feeling
1 round farmers walk trap bar + 40 kg (65 kg)
1 round farmers walk trap bar + 80 kg (105 kg)
1 round farmers walk trap bar + 90 kg (115 kg)
total rpe 7
1 Like
2 lighter sessions in a row and now the scale shows iām reducing weight and fat%, ans shortly before i pushed it hard for 6 sessions and seemed to get fatter and fatter for each training session. lol, i get fat from pushing it hard in the gym and when i go lighter and less volume then i reduce weight. i have not noticed that i made any dietary changes. and also it seems to me that the weight fluctuations equates to fat or at least something very soft mostly located around my waist. maybe iām too old to benefit from hard training? or maybe i should push it hard less frequently? i shall try and see if i push it hard at most every second session if i will be able to manage my weight better.
2 Likes
Unscientific observation following
I think the more muscle damage I do in the gym the more water I store and the weight seems to peel off as the muscle is repaired.
The more I push the heavier I get. I was almost 270 today and two weeks ago I was 259 with no diet changes. Iām not freaking out. Iām saying itās water and repair fluid weight.
1 Like
you might be on to something here. but i donāt like it, itās not worth it for me. i want to feel good and look, well, less ugly from training.
1 Like
Thatās great news my friend.
About the weight, Iāve been noticing something alost similar, and I canāt really explain it. Maybe @losthog is right about the water and repair fluid. If he is, we could avoid it by pushing hard less frequent as you suggested.