Yet Another Training Log

Training Training Logs
843

15-Jan-2020
1 h calisthenics (including 4x19 pushups) and 12 kg KB work

1 Like
844

16-Jan-2020
homemade cycle 2 week 3 day 2, ohp few reps, squat variation, rack pull, bb row, curls
30 min movement and 20 kg bb work
40 kg 1x1 ohp
45 kg 1x1 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp
40 kg 1x13 ohp
total time 40 min
40 kg + 2x12 kg rubber band attached KBs 5x5 squat
total time 50 min
60 kg 1x20 bb row
110 kg 3x1 rack pull w shoes from lowest pin (i.e. slightly above knees)
140 kg 1x1 rack pull w shoes from lowest pin (i.e. slightly above knees)
160 kg 1x1 rack pull w shoes from lowest pin (i.e. slightly above knees)
180 kg 1x1 rack pull w shoes from lowest pin (i.e. slightly above knees)
190 kg 1x1 rack pull w shoes from lowest pin (i.e. slightly above knees)
200 kg 1x1 rack pull w shoes from lowest pin (i.e. slightly above knees)
210 kg 1x1 rack pull w shoes from lowest pin (i.e. slightly above knees)
175 kg 1x1 rack pull to static hold 12 s
20 kg 4x15 curls
total time
1 h 20 min
total rpe 7

2 Likes
845

18-Jan-2020
1.5 h wing tsun

1 Like
846

19-Jan-2020
homemade cycle 2 week 3 day 3, DL, BP
training in fasted state
20 min movement and 20 kg bb work
70 kg 2x10 DL
110 kg 1x3 DL
140 kg 1x1 DL
150 kg 1x1 DL, getting black in my head at the heavy lifts today
160 kg 1x1 DL
165 kg 1x1 DL
145 kg 1x5 DL
115 kg 5x5 DL, sprinkling tumbling and front lever regression
total time 60 min
20 kg some BP
60 kg 1x5 BP
75 kg 1x1 BP upper position hold for 20 s to warm up my left hand carpal tunnel
75 kg 1x10 BP, almost 11
60 kg 5x5 BP
total time 1h 20 min

morning weight 87.9 kg
fat: 14.6 % scales
blood glucose after training, still fasted: 4.9 mmol/l
blood pressure: 134/83 mmHg
pulse after training, still fasted: 71 bpm

1 Like
847

21-Jan-2020
homemade cycle 2 week 4 day 1, front squat, farmers walk
30 min movement and 20 kg bb work
40 kg 1x5 front squat
60 kg 1x5 front squat
68 kg 1x5 front squat
76 kg 1x9 front squat
60 kg 5x5 front squat
total time 55 min
1 round farmers walk 105 kg
1 round farmers walk 115 kg
1 round farmers walk 125 kg
total time
1 h 10 min
total rpe 7

2 Likes
848

22-Jan-2020
weight: 87.3 kg
fat: 14.4 %, scales
waist: 92 cm
pulse: 53 bpm
blood pressure: 120/82 mmHg
blood glucose: 5.3 mmol/l

1 h heavy bag, 16 kg KB work, 4x19 push ups

2 Likes
849

23-Jan-2020
homemade cycle 2 week 4 day 2, anything push and pull, DB BP, DB pullover
30 min movement and 20 kg bb work
40 kg 1x1 ohp
45 kg 1x1 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp
59 kg 1x1 ohp
62 kg 3x0 ohp fails, not today
1x38 kg DB clean and press, ramping up to 1x1 right hand 2x0 + 1x1 left hand
1x38 kg DB w fat gripz 10x1 right hand DL and 6x1 left hand DL
1x34 kg DB w fat gripz 4x1 left hand DL
2x14 kg DB 1x6 incline BP
2x20 kg DB 3x18 incline BP, new pr
1x26 kg DB 1x24 pullover, new pr
total time
1 h 10 min
total rpe 7

2 Likes
850

25-Jan-2020
1.5 h wing tsun

2 Likes
851

26-Jan-2020
homemade cycle 2 week 4, day 3, explosive day
30 min movement, 20 kg BB work
62 kg 15x1 power clean
total time 40 min
72 kg 3x5 dl+high pull
total time 50 min
67 kg 3x15 pendlay row
total time 60 min
1x18 kneeling abs rollout
total time 1h 5 min
3x2 rounds sled + 25 kg (60 kg)
total time 1h 15 min
total rpe 7

1 Like
852

Way to keep at it. I wish I could survive hour + gym sessions w my schedule. How are you feeling about the cycle and progress?

1 Like
853

i have fine tuned frequency, volume and rate of progression in order to push it as hard as i can without getting bad effects between the training sessions. i get slight doms sometimes but that is just fun. i ran 531 for hard gainers recently and that had just slightly more volume and a much higher rate of progression and it drove me to the ground.

the tweaks i made donā€™t necessarily mean that my program is tweaked towards optimal gains because i progress real slow compared to most others iā€™ve studied on the forum. but i feel pretty good now and iā€™m able to kick ass and get my ass kicked at the martial arts classes iā€™m taking.

1 Like
854

28-Jan-2020
homemade cycle 3 week 1, squat+finisher
30 min movement, 20 kg BB work and fat guy pullups
40 kg 1x1 ohp
45 kg 1x1 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp
59 kg 1x1 ohp
59 kg 0x1 ohp, fail!
59 kg 1x1 ohp, i just had to redeem myself
55 kg 2x1 ohp
40 kg 1x13 ohp
total time 45 min
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 3x1 back squat
94 kg 3x1 back squat
74 kg 1x20 back squat
total time 1h 5 min
1 round farmers walk 105 kg
1 round farmers walk 125 kg
1 round farmers walk 130 kg, new pr
total rpe 7, 1h 20 min

2 Likes
855

29-Jan-2020
1 h calisthenics including 4x20 pushups

1 Like
856

30-Jan-2020
homemade cycle 3 week 1, day 2, squat + dl variations low rep, ohp, bb row, curls
30 min heavy bag and 20 kg BB work
40 kg 1x1 ohp
45 kg 1x1 ohp
50 kg 1x1 ohp
50 kg 1x4 ohp
total time 40 min
60 kg 5x5 zercher squat
total time 50 min
60 kg 1x22 BB row
total time 55 min
110 kg 3x1 DL rack pull from standing on 0.5 kg plates
150 kg 1x1 DL rack pull from standing on 0.5 kg plates
180 kg 1x1 DL rack pull from standing on 0.5 kg plates
210 kg 1x0.9 DL rack pull from standing on 0.5 kg plates
175 kg 1x1 DL rack pull to hold count to 14 from standing on 0.5 kg plates
total time 1 h 10 min
20 kg 3x18 curls
total rpe 7, time 1 h 20 min

1 Like
857

01-Feb-2020
1.5 h wing tsun

1 Like
858

is that a deficit pull? or is it a rom increase from the normal rack pull
I think itā€™s the rom increase.
Well done lotā€™s of weight on the bar on the top set.

1 Like
859

itā€™s rom progression

1 Like
860

02-Feb-2020

cycle 3 week 1 day 3, DL,BP

30 min movement and 20 kg bb work
70 kg 1x10 DL
110 kg 3x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
166 kg 1x1 DL
146 kg 1x5 DL
116 kg 5x5 DL, touchngo, in between sets 5x1, front lever approximation
total time 65 min
20 kg some BP
60 kg 1x5 BP
75 kg 1x8 BP, poor set due to left hand carpal tunnel pain
60 kg 5x5 BP
total rpe 7, total time 1 h 25 min
had lunch at 11.30, trained 13.35 to 15.00, blood glucose 15.30: 6.1 mmol/l
kinda high blood glucose imo, maybe the training session was too much and cortisol was released

1 Like
861

04-Feb-2020
9 yo daughter with me, some interruptions
homemade cycle

Cycle 3 week 2 day 1

ohp, front squat, farmers walk
30 min movement and 20 kg bb work
40 kg 1x1 ohp
45 kg 1x1 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp
40 kg 1x14 ohp
40 kg 1x5 front squat
60 kg 1x5 front squat
70 kg 1x5 front squat
76 kg 1x10 front squat, rpe 10, was shaking all over
60 kg 5x5x0 front squat, i forgot these fooook!
1 round farmers walk 105 kg
1 round farmers walk 125 kg
1 round farmers walk 130 kg
total rpe 7, time 1. h 15 min

1 Like
862

05-Feb-2020
1 h heavy bag, movement, 4x20 push ups, 16 kg KB work and a couple of decent dragon flag regressions

1 Like