Yet Another Training Log

Training Training Logs
743

17-Sep-2019
531 fhg cycle 1 week 2, squat

note from last 531 training, got doms in my back and abs otherwise no problem

movement 5 min
20 kg 5x5 back squat, 1x20 rdl, 1x20 good morning, 1x20 ohp, 1x5 power clean, 1x5 high pull
40 kg 1x5 back squat
60 kg 1x5 back squat
72 kg 1x5 back squat (70%)
82 kg 1x5 back squat (80%)
92 kg 1x9 back squat (90%)
72 kg 1x20 back squat (70%)
up to this point total rpe 7
4 rounds(1x24 kg 1x26 KB hip snaps, 1x26 backnforth lunges, 1x13 fat guy pull ups, 1x15 push ups)
Total rpe 8
feeling sleepy in a not pleasant way now, tummy feels not ok
itā€™s a little bit too tough for me, maybe i should cut back on the assistance

1 Like
744

18-Sep-2019
50 min lunch calisthenics
total rpe 6

745

19-Sep-2019
531 fhg cycle 1 week 2, ohp

note in connection to last 531 fhg session
some doms, no recovery issues.

movement
20 kg 3x5 back squat, 3x5 front squat, 1x5 power clean, 1x5 high pull
36 kg 1x5 ohp (70%)
41 kg 1x5 ohp (80%)
46 kg 1x5 ohp (90%)
36 kg 10x5 ohp (70%)
55 kg 2x20, 1x17 bb row
2x18 kg DB 1x20, 2x16 incline bench press
1x24 kg DB 1x20, 1x16, 1x14 pull over
total rpe 7

1 Like
746

21-Sep-2019
1.5 h wing tsun

747

22-Sep-2019
531 fhg cycle 1 week 2, DL

i didnā€™t feel fully recovered from martial arts the 21-Sep.

movement
20 kg 3x5 back squat, 1x20 rdl, 1x20 ohp
70 kg 1x10 DL, my standard rep/weight to startup DL
100 kg 1x5 DL (about 70%, shouldve been 104 kg but i forgot)
119 kg 1x5 DL (80%)
131 kg 1x15 DL (90%), had to breath between reps already after 6th rep
104 kg 5x5 DL (70%) touch n go
20 kg some bench press
60 kg 1x5 bench press
75 kg 1x8 bench press, got pain in my left palm
abs and shoulder fluff
total rpe 7

1 Like
748

24-Sep-2019
531 fhg cycle 1 week 3, squat
movement
20 kg 2x5 back squat
50 kg 1x5 back squat
70 kg 1x3 back squat
77 kg 1x5 back squat (75%)
87 kg 1x5 back squat (85%)
97 kg 1x5 back squat (95%), had 1 or 2 more but with a 20 repper pendingā€¦
77 kg 1x20 back squat (75%)
up to this point total rpe 7
20 kg spear hold 1x14 lunges each side, 1x13 fat guy pull ups, 1x15 push ups
1/2 round panther walk, 1x13 fat guy pull ups, 1x15 push ups
1/2 round bear walk, 1x13 fat guy pull ups, 1x15 push ups
1/2 round 2x16 kg KB death march, 1x13 fat guy pull ups, 1x15 push ups
Total rpe 8, this finisher is a blast
got twitches in my forehead afterwards, felt like i was going to puke

749

25-Sep-2019
50 min lunch calisthenics

750

26-Sep-2019
531 fhg cycle 1 week 3, ohp

note in connection to last 531 fhg session
some doms, nothing bad

movement
20 kg 3x5 back squat, 1x20 rdl, 1x20 ohp, 1x5 power clean
38 kg 1x5 ohp (75%)
43 kg 1x5 ohp (85%)
48 kg 1x5 ohp (95%)
38 kg 10x5 ohp (75%)
55 kg 2x20, 1x17 bb row
20 kg 9x6 curl
1 round farmers walk 65 kg
1 round farmers walk 105 kg
1 round farmers walk 115 kg
1 round - 3 m farmers walk 125 kg
total rpe 7

this session is easy compared with the squat session

1 Like
751

27-Sep-2019
1.5 h wing tsun
total rpe 7

28-Sep-2019
531 fhg cycle 1 week 3, DL
fully recovered

movement
20 kg 5x5 back squat, 1x20 rdl, 1x20 ohp, 1x20 good morning
70 kg 1x10 DL, my standard rep/weight to startup DL
112 kg 1x5 DL (75%)
126 kg 1x5 DL (85%)
141 kg 1x15 DL (95%), had to breath between reps early on
112 kg 5x5 DL (75%) touch n go
skipped abs and shoulder fluff
1 round sled 45 kg
3 rounds sled 70 kg
total rpe 7

the 4 yo girl was with me, a lot of interruptions

1 Like
752

01-Oct-2019
531 fhg cycle 1 week 4 deload
movement 5 min
20 kg 5x5 back squat, 4x5 front squat, 1x5 power clean, 1x5 thrusters
25 kg plate 1x10 zercher squat
40 kg 1x5 front squat
60 kg 1x5 front squat
75 kg 1x12 front squat, new pr since reset
4 rounds(1x24 kg KB 1x26 reps hip snaps, 1x26 backnforth lunges, 1x13 fat guy pullups, 1x15 push ups)
total time 55 min
total rpe 8 (itā€™s the finisher)

753

02-Oct_2019
50 min calisthenics during lunch

754

03-Oct-2019
531 fhg, cycle 1 week 4, deload
movement
2x12 kg DB 1x20 dl+curl+press
1x14 kg DB 5x5 dl+curl+press each side
landmine 1x5 dl+curl+press each side
landmine + 20 kg 1x5 dl+curl+press each side
landmine + 40 kg 5x1 dl+curl+press each side
landmine + 40 kg 1x20 row, narrow straddle
landmine + 40 kg 1x12 row, wide straddle
2x12 kg 1x5 DB incline bench press
2x18 kg 1x20 + 1x17+1x16 DB incline bench press
2x24 kg 1x20 + 1x17+1x14 DB pull over
total rpe 7

755

05-Oct-2109
1.5 h wing tsun

756

06-Oct-2019
531 fhg, cycle 1 week 4, deload
movement
20 kg 1x20 rdl, 5x5 back squat, 5x5 power clean
40 kg 3x1 power clean
50 kg 3x1 power clean
60 kg 12x1 power clean
70 kg 3x4 dl+high pull
65 kg 3x12 pendlay row
5x1 dragon flag approximation
5x1 front lever approximation
14x1, 10x1 kneeling abs rollout
abs fluff, shoulder fluff
total rpe 7

757

08-Oct-2019
531 fhg cycle 2 week 1, squat TM 104 kg
movement 3 min
20 kg 5x5 back squat, 1x20 rdl, 1x20 good morning, 1x20 ohp
40 kg 1x5 back squat
55 kg 1x5 back squat
68 kg 1x5 back squat (65%)
78 kg 1x5 back squat (75%)
89 kg 1x12 back squat (85%)
68 kg 1x20 back squat (65%)
up to this point total rpe 7
20 kg spear hold 1x12 lunges each side, 1x13 fat guy pull ups, 1x16 push ups
2x16 kg KB 1x26 steps death march, 1x13 fat guy pull ups, 1x16 push ups
1/2 round panther walk, 1x13 fat guy pull ups, 1x16 push ups
1/2 round bear walk, 1x13 fat guy pull ups, 1x16 push ups
Total rpe 8

1 Like
758

09-Oct-2019
50 min calisthenics

759

10-Oct-2019
531 fhg cycle 2 week 1, ohp TM 53 kg
movement
20 kg 1x10 ohp
35 kg 1x5 ohp (65%)
40 kg 1x5 ohp (75%)
45 kg 1x5 ohp (85%)
35 kg 10x5 ohp (65%)
55 kg 2x20, 1x17 bb row
20 kg 8x7 curl
1 round farmers walk 65 kg
1 round farmers walk 105 kg
1 round farmers walk 115 kg
1 round farmers walk 125 kg
total rpe 7

1 Like
760

12-Oct-2019
1.5 h wing tsun

761

13-Oct-2019

BW: 89.7 kg
fat: 15.8 %
waist: 94 cm

531 fhg cycle 2 week 1, DL TM 153 kg
movement
20 kg 3x5 back squat, 1x20 rdl, 2x10 ohp, 3x5 power clean
70 kg 1x10 DL, my standard rep/weight to startup DL
100 kg 1x5 DL (65%)
115 kg 1x5 DL (75%)
130 kg 1x20 DL (85%), had to breath between reps early on, and took many breaths between the last reps
100 kg 5x5 DL (65%) touch n go
20 kg some bench press
60 kg 1x5 bench press
75 kg 1x9 bench press
skipped abs and shoulder fluff
1 round sled 70 kg
1 round sled 70 kg, 19.8 s, power 8.07 new pr
1 round sled 70 kg, 20.5 s
total rpe 7

762

15-Oct-2019
531 fhg cycle 2 week 2, squat TM 104 kg
movement 3 min
20 kg 5x5 back squat, 1x20 rdl
40 kg 1x5 back squat
60 kg 1x5 back squat
73 kg 1x5 back squat (70%)
83 kg 1x5 back squat (80%)
93 kg 1x7 back squat (90%)
73 kg 1x20 back squat (70%)
up to this point total rpe 7
4 rounds(1x24 kg KB 1x26 hip snaps, 1x26 backnforth lunges, 1x13 fat guy pull ups, 1x16 push ups)
Total rpe 8