27-Nov-2019
1 h light movement
28-Nov-2019
heavy bag
20 kg 5x5 squat, 5x5 ohp
40 kg 2x1 ohp
45 kg 1x1 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp
58 kg 1x1 ohp
62 kg 2x0 ohp, so close
40 kg 1x5 squat
50 kg 1x5 squat
60 kg 1x5 squat
70 kg 1x5 squat
80 kg 1x5 squat
90 kg 1x1 squat
95 kg 1x1 squat
100 kg 1x1 squat
102 kg 1x1 squat
60 kg 2x1 DL
80 kg 2x1 DL
110 kg 2x1 DL
125 kg 2x1 DL
140 kg 3x1 DL
ramp up to 1x38 kg DB clean and press each side
2x20 kg 3x14 DB BP
1x26 kg 3x14 DB pull over
1 Like
30-Nov-2019
1.5 h wing tsun
01-Dec-2019
531 fhg, cycle 3 week 4, deload
movement
20 kg 1x20 rdl, 5x5 back squat, 1x5 power clean, 1x20 ohp, 1x20 good morning, 5x5 front squat
3x2, 3x1 front lever approximation
40 kg 1x5 power clean
60 kg 15x1 power clean
70 kg 3x4 dl+high pull
65 kg 3x15 pendlay row
5x1 dragon flag approximation
0x1, skipped kneeling abs rollout
skipped abs fluff, shoulder fluff
skipped sled (had a long warming up)
total rpe 7
03-Dec-2019
20 kg 1x20 rdl, 5x5 back squat, 1x5 power clean, 1x20 ohp, 1x20 good morning, 1x5 thrusters
40 kg 1x5 back squat
60 kg 1x5 back squat
70 kg 3x1 back squat
80 kg 3x1 back squat
90 kg 3x1 back squat
70 kg 1x20 back squat
4 rounds(1x15 fat guy pull ups, 1x18 push ups, 1x28 kg KB 1x26 hip snaps, 1x26 backnforth lunges)
total rpe 7 (felt really good)
1 Like
05-Dec-2019
movement
20 kg 5x5 squat, 1x20 rdl, 1x20 ohp, 1x20 gm, 2x5 spear hold split squats each side
40 kg 1x1 ohp
45 kg 1x1 ohp
50 kg 1x1 ohp
55 kg 5x1 ohp
55 kg 1x1 zercher squat
60 kg 1x1 zercher squat
65 kg 1x1 zercher squat
70 kg 1x1 zercher squat
75 kg 1x1 zercher squat
60 kg 1x20 bb row
70 kg 1x10 DL
100 kg 1x1 DL
110 kg 1x1 DL
120 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL, really good
150 kg 1x1 DL, good
160 kg 1x1 DL, decent, prolly at least 170 kg today but stopping
20 kg 4x12 curls
1 Like
07-Dec-2019
1.5 h wing tsun
1 Like
08-Dec-2019
DL-day
20 kg bar + movement 30 min
70 kg 2x10 DL
100 kg 1x1 DL
110 kg 1x1 DL
120 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL, very good
150 kg 1x1 DL, good
160 kg 1x1 DL, decent
140 kg 1x5 DL, very good
110 kg 5x5 DL, touchngo
3x3 pull ups, 1x3 + 1x2 front lever regression
20 kg some bench press
60 kg 1x5 bench press
75 kg 1x11 bench press, new pr
60 kg 4x5 bench press
total time 90 min
total rpe 7
1 Like
10-Dec-2019
20 kg 5x5 squat, 1x20 rdl, 1x20 gm, 1x20 ohp, 1x5 power clean, 1x5 thrusters
40 kg 1x1 ohp
45 kg 1x1 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp
59 kg 1x1 ohp
60 kg 2x1 ohp
59 kg 1x1 ohp
40 kg 1x5 front squat
50 kg 1x5 front squat
60 kg 1x5 front squat
68 kg 1x5 front squat
76 kg 1x6 front squat
60 kg 5x5 front squat
1x15 fat guy pullups, 1x18 push ups, 1x20 kg 1x16 spear lunges each side
1x15 fat guy pullups, 1x18 push ups, 2x16 kg KB 2x16 death march
1x15 fat guy pullups, 1x18 push ups, 2/3 round panther walk
1x15 fat guy pullups, 1x18 push ups, 2/3 round bear walk
total rpe 8
1 Like
12-Dec-2019
movement
20 kg 5x5 squat, 1x20 rdl, 1x20 gm, 1x20 ohp
40 kg 1x1 ohp
45 kg 1x1 ohp
50 kg 1x1 ohp
55 kg 5x1 ohp
40 kg 1x12 ohp
40 kg 1x5 squat
60 kg 1x5 squat
70 kg 1x1 squat
80 kg 1x1 squat
90 kg 1x1 squat
95 kg 1x1 squat
100 kg 1x1 squat
103 kg 1x1 squat
60 kg 1x20 bb row
70 kg 1x10 DL
90 kg 1x2 DL
100 kg 1x2 DL
3 x (1x1 up 20 s down 20 s 100 kg DL + 1x1 down 20 s up 20 s push up)
2x14 kg 1x6 DB incline BP
2x20 kg 3x16 DB incline BP
1x26 kg 3x16 DB pull over
total rpe 7
1 Like
13-Dec-2019
1 h light movement
1 Like
14-Dec-2019
1.5 h wing tsun
1 Like
15-Dec-2019
30 min movement and 20 kg bb work
70 kg 1x10 DL
100 kg 1x1 DL
110 kg 1x1 DL
120 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
161 kg 1x1 DL
141 kg 1x5 DL
111 kg 5x5 DL, touchngo
1x16 abs rollout
1x1, 1x2 front lever approximation
3x1 dragon flag
total rpe 7
1 Like
17-Dec-2019
20 kg 1x20 rdl, 5x5 back squat, 1x5 power clean, 1x20 ohp, 1x20 good morning, 1x5 thrusters
40 kg 1x1 ohp
45 kg 1x1 ohp
50 kg 1x1 ohp
55 kg 5x1 ohp
40 kg 1x5 back squat
60 kg 1x5 back squat
70 kg 3x1 back squat
80 kg 1x1 back squat
91 kg 1x1 back squat
71 kg 1x20 back squat
4 rounds(1x15 fat guy pull ups, 1x18 push ups, 1x28 kg KB 1x26 hip snaps, 1x26 backnforth lunges)
total rpe 7
2 Likes
19-Dec-2019
30 min movement + 20 kg bb work
20 kg + 2x10 kg rubber band hanging KB 1x5 squat
40 kg + 2x10 kg rubber band hanging KB 5x5 squat
40 kg 1x1 ohp
45 kg 1x1 ohp
50 kg 1x1 ohp
55 kg 5x1 ohp
40 kg 1x12 ohp
60 kg 1x20 bb row
rack pulls from slightly above knees
70 kg 3x1 rack pull
110 kg 3x1 rack pull
140 kg 3x1 rack pull
160 kg 1x1 rack pull
170 kg 1x1 rack pull
180 kg 1x1 rack pull
190 kg 1x1 rack pull
200 kg 1x1 rack pull
210 kg 3x0 rack pull, almost, grip fail
190 kg 3x1 rack pull, fried
20 kg 4x13 curl
total rpe 8
2 Likes
20-Dec-2019
wing tsun on hold until Jan 12th
1h 15 min movement, heavy bag, playing around with KB
1 Like
Nice weights Bono, the 200 kg dl is getting closer.
1 Like
22-Dec-2019
30 min movement and 20 kg bb work
70 kg 1x10 DL
100 kg 1x1 DL
110 kg 1x1 DL
120 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
162 kg 1x1 DL
142 kg 1x5 DL
112 kg 5x5 DL, touchngo
1x1, 1x2, 1x2 front lever approximation
20 kg some BP
60 kg 1x5 BP
75 kg 1x9 BP
75 kg 1x4 BP, forgot to reduce weight to 60 kg
60 kg 3x5 BP
total rpe 7
2 Likes
24-Dec-2019
25 min movement and 20 kg bb work
40 kg 1x1 ohp
45 kg 1x1 ohp
50 kg 1x1 ohp
55 kg 5x1 ohp
40 kg 1x5 front squat
60 kg 1x5 front squat
68 kg 1x5 front squat
76 kg 1x7 front squat
60 kg 4x5 front squat
1x15 fat guy pullups, 1x18 push ups, abs rollout walk
1x15 fat guy pullups, 1x18 push ups, 20 kg BB 1x16 spear hold lunges each side
1x15 fat guy pullups, 1x18 push ups, 2/3 round bear walk
1x15 fat guy pullups, 1x18 push ups, 2x14 kg KB 2x24 steps death march
total rpe 7, time 1.5 h
2 Likes
26-Dec-2019
forced deload
started training but almost immediately something felt really bad directing between my chest and outward to the left elbow. couldnāt even breath properly and my vision got blurry. maybe i have fucked up left side serratus anterior, lats and triceps. there was no way for me to train anything at all with the pain. and fookit i know i cant help but think if it some some cardiac stuff going on?
1 Like