22-Sep-2020
30 min movement, EZ bar, climbing
25 kg 1x5 andersson squat
50 kg 1x5 andersson squat
70 kg 5x5 andersson squat
1x20 kg DB 3x20 pullover (paid training debt from 17-Sep-2020)
1x40 kg DB 1x8 row, each side
1x36 kg DB 1x8 row, each side
total time 1 h 8 min
total rpe 7
23-Sep-2020
1 h light movement
24-Sep-2020
35 min movement incl sled push
(sled push:
1 round 45 kg sled
2 double rounds 70 kg sled)
63 kg 12x1 power clean
75 kg 3x5 DL+high pull
70 kg 3x12 pendlay row
total time 1 h 7 min
total rpe 7
26-Sep-2020
20 min KB
15 min heavy bag
5 min one legged box squats, jumps, ohp
15 min movement
1x18 kg KB 3x1 TGU each side
total time 1 h
total rpe 8, i was smoked the whole evening after
27-Sep-2020
felt non-recovered from yesterdayās session and decided not to push bb curls and bb row and just focus on the biggest bang for the buck, DL
30 min movement
60 kg 5x5 bb row mixed with abs
110 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
168 kg 1x1 DL, felt heavy, i guess my 1 RM today wasnāt even 172 kg, maybe 170 kg
148 kg 1x7 DL, yeah this shows a max above 177 kg but i have never been able to match my estimated maxes with real maxes
110 kg 1x16 DL touch n go
total time forgot to check
total rpe 7
29-Sep-2020
30 min movement, 20 kg bb incl 1x40 curls
40 kg 1x5 squat
60 kg 1x5 squat
80 kg 1x1 squat
90 kg 1x1 squat
100 kg 1x1 squat
105 kg 1x1 squat
110 kg 1x1 squat
115 kg 1x1 squat
70 kg 1x20 squat
total time 58 min
total rpe 7
01-Oct-2020
30 min movement incl EZ bar and climbing, 2x14 kg DB 1x24 alternating curl + press
rack pull (RP) w shoes standing on 2.0 + 1.5 kg plates
90 kg 1x1 RP
110 kg 1x1 RP
130 kg 1x1 RP
140 kg 1x1 RP
150 kg 1x1 RP
160 kg 1x1 RP
170 kg 1x1 RP
180 kg 3x1 RP w 2 sec holds in lock out
105 kg 1x25 DL (estimated max 192 kg, imagine if i could trade for a real max)
DB pullover training debt
DB incline BP training debt
total time 1 h
total rpe 7
03-Oct-2020
1 h KB, heavy bag, one legged squat+jump+oh squat, movement
total rpe 7
i need to find someway to do sparring on saturdays, the wing tsun was great but they lost their dojo-time on saturdays
04-Oct-2020
30 min movement, climbing, 20 kg bb incl. 1x41 curls (new pr)
60 kg 1x28 bb row
110 kg 1x1 DL
130 kg 1x1 DL
143 kg 12x1 DL
2x16 kg DB 2x20 incline BP, paid training debt from 01-Oct
2x16 kg DB 1x16 incline BP
total time 1 h 20 min
total rpe 7
06-Oct-2020
35 min movement, EZ bar
20 kg 1x5 squat
40 kg 1x5 squat
40 kg + 2x14 kg rubberband attached KB 3x8 squat
1x22 kg DB 3x20 pullover (paid training debt from 01-Oct)
total time 1 h 3 min
total rpe 7
08-Oct-2020
30 min movement
30 min loaded carry variations incl. 125 kg 4 x 1/2 round farmers walk
total time 1 h
total rpe 7
10-Oct-2020
1 h general athletics incl 15 min heavy bag
total rpe 7
11-Oct-2020
30 min movement, climbing, 20 kg 1x42 bb curl
60 kg 5 rounds ( 1x5 row, 1x1 power clean)
110 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
173 kg 1x1 DL
153 kg 1x6 DL
110 kg 1x17 DL, touch n go
total time 1 h 11 min
total rpe 7
13-Oct-2020
30 min movement, EZ bar with a lot of ohp
20 kg 1x5 squat
40 kg 1x5 squat
60 kg 1x5 squat
80 kg 1x1 squat
90 kg 1x1 squat
100 kg 1x1 squat
110 kg 1x1 squat
115 kg 1x1 squat
71 kg 1x20 squat
50 kg 1x10 cable row
70 kg 3x10 cable row, could feel these in my lats today
total time 59 min
total rpe 7
15-Oct-2020
35 min movement, climbing
80 kg 3x5 DL+high pull
24 kg DB 2x20 pull over
24 kg DB 1x10 pull over
2x16 kg DB 1x21 incline BP
total time 57 min
total rpe 7
17-Oct-2020
11 min KB,
20 min heavy bag
8 min box jump box oh-squat, box pistol squat,
16 min movement,
8 min 18 kg KB 5x1 TGU each side
total rpe 7
total time 1 h 3 min
this shit takes a toll, i donāt feel it when i do it, but iām wrecked after, and i only want to train some general athleticism, punching, and recharge for the heavy training. iām doing it wrong.
18-Oct-2020
30 min movement, 20 kg bb incl. 1x43 curls
60 kg 1x29 bb row
110 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
164 kg 1x1 DL
144 kg 1x8 DL
total rpe 7
total time 55 min
20-Oct-2020
30 min movement, EZ bar, climbing
2x14 kg DB 1x12 DL+curl+press smooth controlled motion
followed by panther-renegade walk (trembling and gassed out after 6 steps)
20 kg 1x5 andersson squat
50 kg 1x5 andersson squat
72 kg 5x5 andersson squat
1x40 kg DB 1x8 āhaulingā row each side
1x36 kg DB 1x10 āhaulingā row each side
total time 1 h 4 min
total rpe 7
22-Oct-2020
the 5 yo and the 10 yo were with me, stressful
30 min movement incl 2 double rounds 70 kg sled push, best time 01:30,37
63 kg 12x1 power clean
80 kg 3x5 DL+high pull
70 kg 3x12 pendlay row
total time 1 h 15 min
total rpe 7
24-Oct-2020
18 min KB
17 min heavy bag
10 min box jump, box single leg squat, box oh squat
2x14 kg DB 1x12 squat-panther-renegade row-squat-curl-ohp
2x14 kg DB 1x8 squat-panther-renegade row-squat-curl-ohp
total time 55 min
total rpe 7