05-Aug-2019
movement
20 kg 1x5 front squat
40 kg 1x5 front squat
60 kg 1x5 front squat
75 kg 1x10 front squat
50 kg 3x20 bb row
20 kg some bench
60 kg 1x5 bench
75 kg 1x9 bench press
3 rounds sled + 25 kg, best time 22.6 s : power output 7.14
Total rpe 7
07-Aug-2019
kids (9 yo, 4 yo) with me today, a lot of interruptions
movement
20 kg 2x5 back squat, 1x20 ohp
35 kg 1x5 power snatch
35 kg 4x10 ohp, 1x8 ohp + 1x2 push press, pr sort of - all the interruptions made me well rested before each set
70 kg 1x10 DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 12x1 DL, magnesium, hook grip, single no 9 was bad, my abs got weak and the bar drifted forward and subsequently my first attempt at single no 10 failed, but i didnāt want to end like that and i decided to try again and at least my bracing should be good and like a miracle when i braced harder my leg drive took off and the 3 last singles went up smooth.
1/2 round trap bar (25 kg) waiter carry each side
1 round farmers walk with DL every second step, trap bar + 40 kg (65 kg)
1/2 round suit case carry, trap bar + 40 kg (65 kg), each side
1 round zercher carry trap bar + 40 kg (65 kg)
very long session and we all got hungry and i called it a day
total rpe 7
2 Likes
09-Aug-2019
Training session E
doms in my back from 07-Aug
movement
20 kg 2x5 back squat
40 kg 2x1 ohp
45 kg 2x1 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp
60 kg 1x1 ohp
55 kg 5x1 ohp
55 kg 2x20 + 1x12 bb row
40 kg 1x16 narrow straddle t-bar row
40 kg 1x10 wide straddle t-bar row
55 kg 1x1 back squat
60 kg 1x1 back squat
70 kg 1x1 back squat
85 kg 5x1 back squat
heavy bag, should hit the heavy bag first thing, donāt think i intimidated anyone with my punching late in the session
3 rounds sled + 20 kg (65 kg)
total rpe 7
1 Like
11-Aug-2019
training session F
20 kg 1x20 RDL, 3x5 back squat, 4x5 front squat, 1x20 good mornings, 1x20 ohp
12 kg KB 1x5 squat+curl+ohp, 2x6 bottom up waiter hold split squat each side
50 kg 1x5 back squat
70 kg 1x5 back squat
86 kg 3x8 back squat
4x13 fat guy pullups
2x12 reps 2x12 kg DB DL+curl+ohp
1 round farmers walk, trap bar + 80 kg (105 kg)
1 round farmers walk, trap bar + 100 kg (125 kg), grip close to fail but i made it
total rpe 7
my hips felt a little jammed when i started, but they loosened up
13-Aug-2019
training session G
daughters 9 yo and 4 yo with me today, the 4 yo interrupted a lot, i forgot stuff i should do
sprinkled push ups through the session
movement
70 kg 0x0 DL + high pull, forgot these
60 kg 0x0 pendlay row, forgot these
2x1 dragon flag
2x12 abs rollout
shoulder moves
2x5 great rom situps
2x24 explosive russian twists using battle ropes
total rpe 7
Yet another tweak of the template for me to follow until aug 31.
A) squat low demand, hip hinge+pull+lunge circuit at low load but high tempo and reps
B) squat high demand, db pullover, db incline bench press, finisher
C) front squat medium demand, bench, bb row, finisher
D) dead lift 12 singles, ohp, loaded carries
E) squat low demand, ohp, bb row, finisher
F) squat high demand, db ohp, fat guy pullups, finisher
G) hip hinge but not much heavy dl, abs rollout + abs misc, shoulder fluff, finisher
15-Aug-2019
Body mass 92.2 kg
Fat: 16.8%
body composition goes the wrong way although 16/8 fasting and eating assumed reasonable
Session A
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, not today wtf
55 kg 6x1 ohp
40 kg 1x10 ohp
40 kg 1x5 back squat
60 kg 1x5 back squat
85 kg 1x5 back squat
100 kg 5x1 back squat
4 rounds( 1x26 reps 1x20 kg KB hip snaps, 1x26 backnforth lunges, 1x13 fat guy pull ups, 1x15 pushups)
Total rpe 6.5
17-Aug-2019
Session B (but switched high demand squat for low demand squat due to lower back felt flaky)
movement
20 kg 1x20 rdl,3x5 back squat, 3x5 front squat, 1x5 power clean, 1x5 high pull, 1x5 power snatch, 1x5 thrusters, 2x6 waiter hold split squat each siide
40 kg 1x5 back squat
60 kg 1x5 back squat
75 kg 1x5 back squat
85 kg 1x5 back squat (high demand plan was 2x10)
100 kg 1x1 back squat
110 kg 1x1 back squat
2x18 kg 1x10 db incline bench
2x24 kg 1x19 db incline bench
1x24 kg 1x8 db pullover
1x30 kg 1x20 db pullover
1 round farmers walk 65 kg with DL every now and then
1 round farmers walk 105 kg, lower back flaky so stopped here
Total rpe 7
1 Like
19-Aug-2019
11.00 (17 h fasted) negative ketone measurement
11.00 brunch, veggies and eggs
12.00 black coffee
13.00 negative ketone measurement
14.00 4 toast
15.00 spinach (decided to part spinach from other food intake)
16.00 coffee
17.30 noodles and biff stroganoff
18,00 negative ketone measurement
22.00 watermelon after training, was so thirsty, but late start of fast
movement (long time because squat racks busy)
20 kg 3x5 front squat, 2x5 back squat
40 kg some front rack shrugs
40 kg 1x5 front squat
50 kg 1x5 front squat
65 kg 1x5 front squat
75 kg 1x11 front squat
20 kg some bench
60 kg 1x5 bench
75 kg 1x9 bench press
70 kg 1x8 bench press
70 kg 1x6 bench press
55 kg 2x20 bb row
55 kg 1x14 bb row + 1x6 pendlay row
skipped finisher due to the long movement session in the begining
Total rpe 7
1 Like
21-Aug-2019
movement
20 kg 1x5 back squat, 1x20 rdl, 3x5 front squat
35 kg 5x10 ohp
4x15 fat guy pull ups
70 kg 1x10 DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 12x1 DL, magnesium, hook grip, no bad lifts
late session and got hungry and called it a day
total rpe 7
1 Like
23-Aug-2019
Training session E
movement
20 kg 1x5 back squat
40 kg 1x5 back squat
60 kg 1x5 back squat
75 kg 1x5 back squat
85 kg 1x5 andersson squat - interesting and challenging
40 kg 2x1 ohp
45 kg 2x1 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp
60 kg 2x1 ohp, back at 60 kg
55 kg 3x1 ohp
40 kg 1x10 ohp
55 kg 2x20 + 1x15 bb row
40 kg 1x12 narrow straddle t-bar row
40 kg 1x12 wide straddle t-bar row
1 rounds sled + 25 kg (70 kg) warm up pace
1 rounds sled + 25 kg (70 kg) at 20.5 s
total rpe 7
1 Like
24-Aug-2019
body mass: 91.9 kg
fat: 16.7 %
waist circumference: 96 cm
no progress in body composition, even waist shows an increase, despite intermittent fasting and eating a lot veggies, and less beer and pastries, whatās the little and easy thing to change to improve? increase fasting? increase protein and reduce carbs/fats further? or donāt give a f and just accept state as it is?
The only thing I know is to eat less. Gaining weight means eating to much.
Thatās easy to say I know, but if youāre tracking your meals with an app like lifesum or myfittnesspal then itās fairly easy.
1 Like
but we hate it
Yeah I knowā¦ Eating is much more fun.
25-aug-2019
Heavy bag
Movement+curls
20kg 1x20 rdl, 4x5 back squat
40 kg 1x5 back squat
60 kg 1x5 back squat
75 kg 2x1back squat
85 kg 1x1, 2x10 back squat
2x12 kg 2x12 db dl curl press
Totsl rpe 8
Stop drinking all together for at least a month (it sucks I know)
1 Like
27-Aug-2019
training session G
long day, late training, started 20.30, had dinner at mcdonalds
wasnāt easy to keep the spirit up
movement
60 kg 12x1 power clean
70 kg 3x3 DL + high pull
65 kg 3x10 pendlay row
5x1 dragon flag approximations
5x1 hanging, knees up to between elbows, slow tempo
1x14 + 1x10 abs rollout
shoulder moves
0x24 explosive russian twists using battle ropes, skipped these
total rpe 7
28-Aug-2019
Body mass: 91.2 kg
fat: 16.4%
waist circumference: 94 cm
blood glucose fasted: 5.3 mmol/l
ok, the rate of change of my body composition has turned for the better.
extra training
assignment terminated. back at the home office. held a boxercise/calisthenics 50 min improvised session for a couple of collegues. it was appreciated. tomorrow i plan on joining a free try out class on a martial art called wing tsun. letās see what that is worth. if there will be just a bunch of kids and me, then naaaah, but a couple of other old timers that want to challenge me, then maybeā¦ however, i will get a disruption in my scheduled training.
29-Aug-2019
1.5 h wing tsun
the coach likes fighting, a lot of sparring, good.
i looked at the ceiling most of the night after, couldnāt sleep. my body most have produced a lot of stress hormones due to the unfamiliar stimuli.
1 Like