09-Nov-2019
1.5 h wing tsun
still doms from 05-Nov
10-Nov-2019
531 fhg cycle 3 week 1, DL TM 157 kg
just had 1 meal yesterday and nothing yet today, feeling a lil weak
movement 15 min
70 kg 1x10 DL, my standard rep/weight to startup DL
102 kg 1x5 DL (65%)
118 kg 1x5 DL (75%)
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL, do i have 175 kg? anyway stopped here
134 kg 1x12 DL (85%), one breath during reset from rep 9 and forward
102 kg 5x5 DL (65%) touch n go
20 kg some bench press
60 kg 1x5 bench press
75 kg 1x10 bench press, new pr
60 kg 4x5 bench press
skipped abs and shoulder fluff and sled, too hungry
total rpe 7
12-Nov-2019
531 fhg cycle 3 week 2, squat TM 106 kg
movement 12 min
20 kg 5x5 back squat, 1x20 rdl, 1x20 ohp, 1x20 good morning
40 kg 1x5 back squat
60 kg 1x5 back squat
74 kg 1x5 back squat (70%)
85 kg 1x5 back squat (80%)
96 kg 1x5 back squat (90%), i donāt think i have recovered from 05-Nov yet
74 kg 1x20 back squat (70%)
4 rounds(1x32 kg KB 1x15 hip snaps, 1x26 backnforth lunges 1x15 fat guy pull ups, 1x17 push ups)
Total rpe 7
13-Nov-2019
Body mass: 88.9 kg
fat: 15.2 % (scale is prolly not very accurate though, however believed to show tendency in the right direction this time)
50 min calisthenics
14-Nov-2019
531 fhg cycle 3 week 2, ohp TM 55 kg
movement
20 kg 1x20 ohp
39 kg 1x5 ohp (70%)
45 kg 1x5 ohp (80%)
50 kg 1x1 ohp
55 kg 1x1 ohp
59 kg 1x1 ohp
50 kg 1x5 ohp (90%)
39 kg 10x5 ohp (70%)
55 kg 2x20 + 1x13 bb row
2x20 kg 3x12 DB incline bench press, steep inclination, did not like it too close to ohp
1x26 kg 3x12 DB pull over
total rpe 7
16-Nov-2019
2h wing tsun
17-Nov-2019
4 y kid was with me, a lot of interruptions
had to use the black bumper plates and of course miscalculated the load
also, got kicked in the balls at yesterday martial arts and my right testicle ached during
heavy dead lifts, my hip flexors and lower back also felt weak and stiff
in all, shit session that took almost 2 h to complete, very inefficient
531 fhg cycle 3 week 2, DL TM 157 kg
movement
20 kg 5x5 andersson squat, 1x20 rdl, 1x20 ohp, 1x5 power clean, 1x20 andersson good mornings
40 kg 1x5 andersson squat, 1x5 power clean
60 kg 5x1 power clean
70 kg 1x10 DL, my standard rep/weight to startup DL
90 kg 1x2 DL
100 kg 1x5 DL (shouldāve been 110 kg 70%)
110 kg 1x5 DL (shouldāve been 126 kg 80%, i was all dizzy and irritated from interruptions couldnāt count)
130 kg 1x1 DL, went up like a clockwork
140 kg 1x1 DL, went up like a clockwork
150 kg 1x1 DL, went up like a clockwork
160 kg 1x1 DL, reasonable, i had more but do i have 175 kg or even 170 kg?
132 kg 1x5 DL (shouldāve been 142 kg 90%), felt heavy af
110 kg 5x5 DL (70%) touch n go, i noted the miscalculation of load and got it right finally
1x5 front lever approximation
skipped abs rollout, dragon flag
skipped abs and shoulder fluff
5 round sled+25 kg (70 kg)
total rpe 7
i think ill skip week 3 of this cycle of 531 fhg, iām in a caloric deficit and i have reduced weight from around 91 kg to about 88 kg and it doesnāt combine well with 531 i can feel that
i rather take the weight reduction than an increase in strength at the expense of a lot of extra lard
especially the squat sessions have take a big toll on me, the ohp sessions not so much, and the DL sessions have felt adequate
so, yes i could continue with 531 fhg for DL, and i might or might not, iāll feel it when itās time
19-Nov-2019
terminated 531 fhg squat and ohp sessions, just free wheeling
canāt continue in a caloric deficit, trying to maintain strength instead
movement
20 kg 5x5 squat, 1x20 rdl, 1x20 good morning, 1x10 ohp, 1x5 power clean, 1x5 thruster
40 kg 1x5 squat
40 kg 1x5 ohp
45 kg 1x5 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp
59 kg 1x1 ohp
50 kg 1x5 ohp
40 kg 1x5 squat
60 kg 1x1 squat
70 kg 1x1 squat
80 kg 1x1 squat
90 kg 1x1 squat
95 kg 1x1 squat
99 kg 1x1 squat
101 kg 1x1 squat (95% of my 531 TM, a 5 today would not be nice)
3x3 pull ups (palms toward face)
20-nov-2019
45 min heavy bag/calisthenics
21-Nov-2019
morning weight: 87.5 kg
fat: 14.5 %
blood glucose fasted: 5.2 mmol/l
compare with
body composition is improving, but the scales says iām losing quite a bit of lean mass too
total mass lost: 3.7 kg
fat lost: 2.27 kg (61%)
lean mass lost: 3.7 - 2.27 = 1.43 kg (39%)
21-Nov-2019
terminated 531 fhg squat and ohp sessions, just free wheeling
movement
20 kg 5x5 andersson squat, 1x20 rdl
40 kg 1x5 ohp
45 kg 1x5 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp
59 kg 1x1 ohp
50 kg 1x5 ohp
40 kg 1x5 andersson squat
60 kg 1x1 andersson squat
70 kg 1x1 andersson squat
80 kg 1x1 andersson squat
90 kg 5x1 andersson squat
60 kg 1x20 bb row
20 kg 5x10 bb curl
1 round sled 65 kg
1 round sled 105 kg
1 round sled 115 kg
1 round sled 125 kg
total rpe7
23-Nov-2019
had to baby sit the 4y and thus skipped wing tsun, but i got
1h 15 min movement/heavy bag
despite that the 4y was around. not too bad.
24-Nov-2019
531 fhg cycle 3 week 3, DL TM 157 kg
both the 4y and the 9y with me and
just had 1 meal yesterday and still fasting, feeling a lil weak and unfocused
movement
70 kg 2x10 DL, my standard rep/weight to startup DL
100 kg 2x1 DL
110 kg 1x1 DL
118 kg 1x1 DL
118 kg 1x5 DL (75%)
134 kg 1x1 DL
134 kg 1x5 DL (85%)
150 kg 1x1 DL
160 kg 1x1 DL, good form
170 kg 1x0 DL, not today
148 kg 1x5 DL (95%)
118 kg 5x5 DL (75%) touch n go
20 kg some bench press
60 kg 1x5 bench press
75 kg 1x10 bench press
60 kg 4x5 bench press
2 h of slow paced, interrupted training, better than nothing
total rpe 7
25-Nov-2019
weight: 88.2 kg
bf: 14.8% scales
us navy: 19 %
waist: 92 cm
neck: 41 cm
fasted blood glucose: 5.5 mmol/l
26-Nov-2019
movement
20 kg 5x5 front squat
40 kg 1x5 front squat
50 kg 1x5 front squat
60 kg 1x5 front squat
68 kg 1x5 front squat
76 kg 1x5 front squat
60 kg 5x5 front squat
1x15 fat guy pullups, 1x17 push ups, 1x20 kg 1x16 spear lunges each side
1x15 fat guy pullups, 1x17 push ups, 2x1/2 round panther walk
1x15 fat guy pullups, 1x17 push ups, 2x16 kg KB 2x16 death march
1x15 fat guy pullups, 1x17 push ups, 2x1/2 round bear walk
total rpe 7