13-Jul-2019
movement
30 kg 1x5 power clean, 1x5 clean and press, 1x5 high pull, 1x5 power snatch
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 2x1 oh press
55 kg 3x1 oh press
40 kg 1x14 oh press
50 kg 2x20 bb row
50 kg 1x15 bb row
40 kg 1x1 back squat
60 kg 1x1 back squat
80 kg 1x1 back squat
90 kg 1x1 back squat
100 kg 1x1 back squat
110 kg 1x1 back squat
120 kg 1x1 back squat, 'm hitting 120 kg whenever i please now
1 round sled + 10 kg (55 kg)
1 round sled + 20 kg (65 kg) 20,6 s (power 7.59)
1 round sled + 30 kg (75 kg) 25.3 s (power 6.58)
total rpe 7
Nice squatting Bono well done.
1 Like
15-Jul-2019
trying with short and powerful warm up to prepare for DL
heavy bag
20 kg 1x20 rdl
30 kg 1x5 power clean, 1x5 dl+high pull, 1x5 power snatch
40 kg 2x1 OHP
45 kg 2x1 OHP
50 kg 1x1 OHP
55 kg 1x1 OHP
60 kg 1x1 OHP, a grinder, weak today
55 kg 4x1 OHP
70 kg 1x3 DL, felt already here my DL wasnāt great today
110 kg 2x1 DL
130 2x1 DL
140 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL, form still acceptable
170 kg 1x1 DL, upper back started to crumple, decided i will not go for 180 kg
170 kg 1x0 DL, failed, when i felt this lift is going to be even worse than the lift before
i terminated the event, iām not risking my back for a lift thatās not even epic
40 kg 1x12 ohp, almost forgot this
1 round farmer trap bar + 40 kg (65 kg) with a DL every fourth step
1 round farmer trap bar + 40 kg (65 kg) zercher hold
1/2 round farmer trap bar + 40 kg (65 kg) suit case hold each side
1 round farmer trap bar + 80 kg (105 kg), felt easy, why couldnāt the DL feel this easy
1 round farmer trap bar + 90 kg (115 kg), felt slightly easier than usual
total rpe 7
this session was a bit of a downer, both ohp and DL performed less than expected.
maybe i should have done my usual warming up.
1 Like
Darn Bono, I was certain that it would have ended with a good lift.
Bad days happen, youāre getting close, and youāre as consistent as a clockwork.
Itāll come.
Iām tweaking my template for me to follow until aug 31.
A) squat low volume, db pullover, db incline bench press, finisher
B) squat high volume, hip hinge+pull+lunge circuit
C) front squat low vol, bench, bb row, finisher
D) dead lift 12 singles, ohp, loaded carries
E) squat low vol, ohp, bb row, finisher
F) squat high vol, db ohp, fat guy pullups, finisher
G) hip hinge but not heavy dl, abs rollout, cable pulls, finisher
This template is thought be slightly less demanding than the one i have been running, but it contains abs rollout so we will see, maybe it will be too tough. It contains slightly less squatting and a session of hinge without heavy dl.
Is that a 7 day template or something like every other day?
If itās a week itās brutal
Training every second day, 2 week template
17-jul-2019
Session A
20 kg 1x20 rdl, 1x20 ohp, 2x5 bac squat
30 kg 1x5 power clean, 1x5 high pull, 1x5 power snatch
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 1x5 back squat
90 kg 1x1 back squat
100 kg 1x1 baxk squat
110 kg 3x1 back squat
60 kg 1x10 back squat pumping
2x14 kg 1x17 db incline bench
2x26 kg 1x12 db incline bench
1x22 kg 1x8 db pullover
1x30 kg 1x20 db pullover
Found a pullup machine
Bw-24 kg 1x8 pullups
1x12 push ups
Bw-27 kg 1x8 pullups
1x10 pushups
Bw-30 kg 1x8 pullups
1x8 pushups
Bw -33 kg 1x8 pullups
1x6 pushups
Bw-36 1x8 pullups
1x6 pushups
Some leg press
Total rpe 7
19-jul-2019
20 kg 1x20 rdl, 1x20 ohp, 1x20 good mornings, 5x5 back squat
40 kg 1x5 back squat
60 kg 1x5 back squat
85 kg 5x5 back squat
4 rounds( 1x26reps 1x24 kg kb hip snap, 1x26 backandforth lunges, 1x13 fat guy pullups)
Total rpe 7
1 Like
21-jul-2019
Decided to postpone todayās session to tomororrow. The doms i have from 19-jul are terrible, my ass, lower back, inner thighs and my feet are crippling me. Doms in my feet!
22-jul-2019
20 kg 1x20 rdl, 1x10 power clean n press, 3x5 back squat, 5x5 front squat, 1x5 power snatch
40 kg 1x5 front squat
60 kg 1x5 front squat
75 kg 1x8 + 1x2 front squat
50 kg 3x20 bb row
20 kg some bench
60 kg 1x5 bench
70 kg 2x8 + 1x6 bench
70 kg 1x20 dl
1x15 push ups
70 kg 1x20 dl
1x12 push ups
70 kg 1x20 dl
1x10 push ups
Total rpe 7
1 Like
24-jul-2019
Body mass: 91.7 kg
fat: 16.8 %
a slight decrease in body composition noted. Have had vacation for 10 days, beer and wine everyday, even some whiskey, a lot of pizza and pasta and pastries. This ends now! i draw the line here, and i shall not cross it!
i have really felt the high volume back squatting taking a toll on my recovery abilities lately - bad diet? did 5x5 at 85 kg 19-jul and the doms i got from that omg, and it even constituted a regression from the weight 93 kg i used to work with. my lower back isnāt in a good place today, maybe due to that i squatted too deep and butt winked. i am scheduled for training session D today - heavy dead lift, but it might be a good idea to take session E instead for less demands on my lower back.
went to the store to shop groceries, about 2 km back and forth. at least the doms in my feet are gone.
brunch: 2 forks sauerkraut, 2 fists spinach, 1/2 bell pepper, 1 carrot, marinated garlic, 4 fried eggs, 3 slices of bacon, 2 toast w butter, pomegrenade juice and coffee.
24-Jul-2019
training session E (swapped D due to flaky lower back)
30 min movement
20 kg 5x5 back squat
40 kg 2x1 ohp
45 kg 2x1 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp
60 kg 3x0 ohp, 3 attempts failed! ok, my lower back is flaky and my cns prolly hit the brakes, iām not going to hit myself for this disappointment
55 kg 5x1 ohp
40 kg 1x12 ohp
50 kg 3x20 bb row
50 kg 1x5 back squat
70 kg 1x5 back squat
85 kg 1x5 back squat, decided to stop squatting here
1 round sled + 20 kg (65 kg)
1 round sled + 20 kg (65 kg) 23.0 s
1 round sled + 30 kg (75 kg) 26.1 s
total rpe 7
back squat 1x5 at 85 kg
lower back a little flaky today, maybe due to squatting too deep and getting butt wink
however, i try to hit depth enough to be approved at a powerlifting meet
1 Like
26-Jul-2019
very hot day, was dripping wet with sweat
movement
20 kg 1x20 RDL, 2x5 back squat, 2x5 waiter split squat each side
40 kg 2x5 power snatch
40 kg 2x5 back squat, 1x10 oh press (had planned to do 3x10 ohp but i felt that there is no way i stay sane and do 3x10 today, in hindsight i realized the plan was to use 35 kg but i forgot and took 40 kg)
1x20 push ups (shifted to other presses when i gave up on 3x10 bb ohp)
1x12 kg KB 1x10 goblet squat with ohp in bottom position, a lot of challenge for a little weight
70 kg 1x10 DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 12x1 DL, magnesium didnt stick due to sweating, no straps, hook grip, it was like gripping a wet soap
1/2 round trap bar (25 kg) waiter carry each side
1 round zercher carry trap bar + 40 kg (65 kg)
1/2 round suit case carry, trap bar + 40 kg (65 kg), each side
1 round farmers walk with DL every third step, 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 8
(normally this ought to be rpe 7 but it was hot, grip slippery and my lower back is flaky)
28-jul-2019
Body mass: 90.9 kg
fat: 16.2 %
Body composition improving, will be fun to see how i will perform at the gym today, high volume squatting is the plan
1 Like
28-Jul-2019
training session F slightly modified (db ohp swapped for bb ohp)
very hot day again, was dripping wet with sweat
movement
20 kg 1x20 RDL, 2x5 back squat
40 kg 2x1 ohp
45 kg 2x1 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp
60 kg 2x0 ohp, 2 failed attempts, thinking iām overhyped and my breathing gets flaky
55 kg 1x0 ohp, failed, in a bad mental state
55 kg 5x1 ohp, got things sorted, the second single felt so strong iām sure that couldāve been 60 kg
40 kg 1x11 ohp
40 kg 1x5 back squat
60 kg 1x5 back squat, this felt heavy, 60 kg otherwise is light weight
85 kg 4x6 back squat, asked a woman to count for me on the last set and i performed the set more vigorously than the other and i also think i ended with at least one rep in the tank, there you go
3x13 fat guy pullups
2 rounds sled + 20 kg
1 round sled + 30 kg
total rpe 7
2 Likes
30-jul-2019
Body mass: 90.4 kg
fat: 16.0 %
still on track, also no DOMS from 28-Jul-2019, maybe it was my poor eating during vacation that led to the severe DOMS i had from the session 19-Jul when i squatted high volume the last time
30-Jul-2019
training session G
hot day again, but not quite as hot as the last time
movement
60 kg 1x3 DL + high pull
70 kg 3x3 DL + high pull
60 kg 3x10 pendlay row
2x10 abs rollout (been awhile since i did these, humbling as usual)
3x24 explosive russian twists using battle ropes
total rpe 7
01-Aug-2019
Session A (but switched low vol squat for high vol squat)
20 kg 2x5 back squat
40 kg 1x5 back squat
60 kg 1x5 back squat
85 kg 3x8 back squat
2x18 kg 1x6 db incline bench
2x26 kg 1x15 db incline bench
1x22 kg 1x8 db pullover
1x30 kg 1x20 db pullover
Total rpe 7
03-Aug-2019
Body mass 91.1 kg
Fat: 16.3%
Session B (but switched high vol squat for low vol squat)
training in backyard
movement
20 kg 1x20 rdl, 1x20 good morning, 1x20 ohp, 4x5 front squat, 5x5 back squat
20 kg 1x5 power clean, 1x5 high pull, 2x5 power snatch
40 kg 1x5 power snatch
40 kg 2x1 ohp
45 kg 2x1 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp
60 kg 1x1 ohp, yessss, just one rep but itās back
60 kg 2x0 ohp, no more today
55 kg 5x1 ohp
60 kg 2x1 back squat
80 kg 1x1 back squat
90 kg 1x1 back squat
100 kg 1x1 back squat
110 kg 2x1 back squat
1x25 pushups, 1x26 reps 1x20 kg KB hip snaps, 1x26 backnforth lunges, 1x13 fat guy pull ups
1x20 pushups, 1x26 reps 1x20 kg KB hip snaps, 1x26 backnforth lunges, 1x13 fat guy pull ups
1x15 pushups, 1x26 reps 1x20 kg KB hip snaps, 1x26 backnforth lunges, 1x20 fat guy pull ups
1x10 pushups, 1x26 reps 1x20 kg KB hip snaps, 1x26 backnforth lunges, 1x20 fat guy pull ups
Total rpe 7
