25-Oct-2020
30 min movement, 20 kg bb
60 kg 5x5 bb row
110 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
169kg 1x1 DL
149 kg 1x7 DL
110 kg 1x18 DL first 14 reps touch n go
total time 1 h 4 min
total rpe 7
27-Oct-2020
cycle 7 week 1 day 1 - training debt
1h movement, curls, rows in hotel gym
serious backpain from sitting in the car
total rpe 6
29-Oct-20200
30 min movement, EZ bar, climbing
skipped rack pull
paid training debt from 27-Oct-2020
20 kg 1x5 squat
40 kg 1x5 squat
60 kg 1x5 squat
70 kg 1x1 squat
80 kg 1x1 squat
90 kg 1x1 squat
100 kg 1x1 squat
110 kg 1x1 squat
115 kg 1x1 squat
72 kg 1x20 squat
2x14 kg DB 1x30 incline BP
1x24 kg DB 1x22 pullover
2x14 kg DB 1x12 squat-panther-renegade row-squat-curl-ohp, 2 min 30 s
total time 1 h 8 min
total rpe 7
31-Oct-2020
20 min KB
15 min heavy bag
10 min box jump, box pistol squat, box oh squat
90 s static split squat each side
18 kg KB 5x1 TGU each side
total time about 1 h
total rpe 8 - i felt smoked all afternoon
01-Nov-2020
35 min movement incl 20 kg 1x43 bb curls
60 kg 1x20 bb row
110 kg 1x1 DL
120 kg 1x1 DL
130 kg 1x1 DL
144 kg 12x1 DL
total time 1 h 8 min
total rpe 7
03-Nov-2020
30 min movement, EZ bar
20 kg 1x5 squat
40 kg 1x5 squat
40 kg + 2x14 kg rubberband attached KB 3x10 squat
2x14 kg DB 1x12 squat-panther-renegade row-squat-ohp, 2 min 17 s
total time 60 min
total rpe 7
05-Nov-2020
40 min movement, climbing
35 min loaded carry variations incl.
95 kg 2x1/2 round farmers walk
115 kg 2x1/2 round farmers walk
125 kg 2x1/2 round farmers walk
135 kg 2x1/2 round farmers walk
total time 1 h 15 min
total rpe 7
07-Nov-2020
20 min KB
15 min heavy bag
10 min box exercises
2x90 s static split squat hold
total rpe 7
08-Nov-2020
30 min movement, 20 kg bb incl 1x44 curl
60 kg bb 5 x (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
174 kg 1x1 DL, felt this everywhere, but most in pecs and lats
154 kg 1x6 DL
total time 58 min
total rpe 7
10-Nov-2020
40 min movement, EZ bar
20 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
73 kg 1x20 squat
50 kg 1x10 cable row
70 kg 3x12 cable row
total time 1 h 10 min
total rpe 7
12-Nov-2020
30 min movement, climbing
80 kg 3x5 DL+high pull
1x24 kg DB 1x24 pull over
DB incline BP - training debt
2x14 kg DB 1x12 squat-panther-renegade row each side-squat-curl-ohp 1 min 54 s
total time 57 min
total rpe 7
I donāt think Iāve ever felt a deadlift in my pecsā¦ Have I been doing it wrong?
idk. i have at couple of occasions previously also felt the DL in my pecs, but itās not common and only when i have been at for me high loads. maybe i have really weak pecs because i donāt do bench press? and therefore even if the load in my pecs isnāt that high in absolute terms they will respond to anything due to general weakness.
14-Nov-2020
20 min KB
15 min heavy bag
10 min box(jump over, pistol squat, oh squat)
2x90 s split squat hold
18 kg 5x1 TGU each side
total time 1 h
total rpe 7
15-Nov-2020
30 min movement, 20 kg bb incl 1x45 curls
60 kg 5 rounds(1x5 bb row + 1x1 power clean)
110 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
165 kg 1x1 DL
145 kg 1x8 DL
110 kg 1x19 DL touchngo
total time 1 h 10 min
total rpe 7
DB incline BP still in training debt
17-Nov-2020
30 min movement, EZ bar
20 kg 1x5 andersson squat
73 kg 5x5 andersson squat
1x40 kg DB 1x10 hauling row each side
1x40 kg DB 1x9 hauling row each side
2x16 kg DB 1x26 incline BP (paid training debt from 12-Nov)
total time 60 min
total rpe 7
19-Nov-2020
cycle 7 week 4 day 2
cancelled training due to prolly winter throw up disease
10 min thinking about the session i could have had
total rpe 1
21-Nov-2020
18 min KB incl 1x28 kg 3x5 snatch
15 min heavy bag
12 min 5x(2x1 jump over box, 1x2 box pistol squat each side, 1x3 holding box oh during squat)
23 min movement
total time 1 h 8 min
total rpe 7
22-Nov-2020
30 min movement, 20 kg bb incl 1x46 curls
60 kg 5 x (1x5 bb row + 1x1 power clean)
110 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
170 kg 1x1 DL
150 kg 1x7 DL
110 kg 1x20 DL
total time, guessing 65 min i forgot to check
total rpe 7
24-Nov-2020
30 min movement, EZ bar
20 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
74 kg 1x20 squat
2x14 kg DB 1x12 squat-panther-renegade row each side-squat-curl-ohp 1 min 47 s
total time 57 min
total rpe 7