28-Dec-2020
breathing exercises, hold breath 2 min 30 s
heart rate: 38 bpm
weight: 87.4 kg
fat: 14.5 %
pains: lower back 5, left arm/shoulder 3, right big toe 1, plantar fascitis 0
left pinkie: almost straight
it’s getting better!
2 Likes
29-Dec-2020
body weight: 87.4 kg
fat: 14.5 %
blood pressure: 121/77 mmHg
heart rate: 49 bpm
3 rounds breathing exercises, hold breath 2 min 30 s
blood pressure: 121/78 mm Hg
heart rate: 42 bpm
2 Likes
29-Dec-2020
Cycle 9 week 2 day 1
30 min movement, EZ bar
40 kg 1x1 ohp
45 kg 1x1 ohp
50 kg 2x1 ohp, left shoulder/biceps still a bit flaky, i’m considerably weaker in the ohp than 8 months ago
40 kg 1x5 squat
40 kg + 2x16 kg rubberband attached KB, 5x5 squat
2x14 kg DB 12 x (squat-renegade row each side-squat-curl-ohp) 1 min 38 s, new pr
total time 1 h
total rpe 7
2 Likes
31-Dec-2020
Cycle 9 week 2 day 2
35 min movement, climbing
30 min loaded carries incl. 2x2x1/2 rounds 135 kg farmers walk
total rpe 7
total time 1 h 5 min
2 Likes
02-Jan-2021
General athletic ability and fighting
25 min KB incl. 1x28 kg 3x5 snatch each side
15 min heavy bag
5 x (20 kg bb 1x5 squat + 1x7 pushups)
40 kg 1x2 squat
50 kg 1x2 squat
60 kg 1x2 squat
70 kg 1x2 squat
80 kg 1x2 squat
90 kg 1x2 squat
96 kg 2x2 squat, about 80 % of 1 RM
total time 1 h 5 min
total rpe 7
2 Likes
03-Jan-2020
Cycle 9 week 2 day 3
40 min movement incl. 20 kg 1x53 bb curl
60 kg 5 x (1x1 power clean + 1x5 bb row)
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 2x2 DL
total time 1 h 5 min
total rpe 7
2 Likes
05-Jan-2021
Cycle 9 week 3 day 1
malaise - session goes to training debt
total time 5 min
total rpe 1
2 Likes
06-Jan-2021
paying training debt from 05-Jan 2021
Cycle 9 week 3 day 1
30 min movement, EZ bar
40 kg 1x2 ohp
45 kg 6x2 ohp
45 kg 1x5 squat
60 kg 1x2 squat
80 kg 1x2 squat
90 kg 1x2 squat
96 kg 2x2 squat
76 kg 1x20 squat, pumping first 12 reps
50 kg 1x10 cable row
70 kg 18+6+3x4+4x2 cable row
total rpe 7
total time 1 h 5 min
2 Likes
07-Jan-2021
Cycle 9 week 3 day 2
30 min movement, climbing
80 kg 3x5 DL + high pull, felt sluggish
2x18 kg DB 1x28 incline BP
1x24 kg DB 24+15+11 pull over
2x14 kg 12 x (squat-renegade row each side-squat-curl-ohp) 1 min 43 s, regression
total rpe 7
toal time 1 h
ballistic quick moving exercises did not go excellent
grinders, no problem
2 Likes
09-Jan-2021
25 min KB, was kinda stiff, nothing heavy
15 min heavy bag
20 kg 5x5 squat, didn’t loosen up
4x7 push ups
60 kg 1x2 squat
80 kg 1x2 squat
90 kg 1x2 squat
96 kg 2x2 squat
total time 1 h 5 min
total rpe 6.5
2 Likes
10-Jan-2021
Cycle 9 week 3 day 3
30 min movement, 20 kg bb incl 1x54 curls
45 kg 4x3 ohp
60 kg 5 x (1x5 bb row + 1x1 power clean)
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 2x2 DL
110 kg 1x21 DL, first 20 touchngo, then bar started to slip between my fingers, reset grip before last rep
total time 1 h
total rpe 7
4 Likes
12-Jan-2021
Cycle 9 week 4 day 1
30 min movement, EZ bar
20 kg 5 x (1x5 frankenstein’s monster squat + 1x5 zercher squat)
40 kg 1x5 andersson squat
60 kg 1x5 andersson squat
76 kg 5x5 andersson squat
1x40 kg DB 1x13 hauling row each side
1x40 kg DB 1x8 hauling row each side
1x32 kg DB 1x1 clean and press each side
1x34 kg DB 1x1 clean and press each side
total time 1 h 15 min
total rpe 6.5
2 Likes
14-Jan-2021
Cycle 9 week 4 day 2
40 min movement, climbing, sled push 70 kg
63 kg 12x1 power clean
80 kg 3x5 DL+high pull
73 kg 3x12 pendlay row
total time 1 h 10 min
total rpe 7
3 Likes
16-Jan-2021
General athletic ability and fighting
15 min KB
15 min heavy bag
3 x ( 5x1 jump over box, 1x5 shrimp squat on box each side, 5x1 squat holding box oh)
90 s static split squat
20 kg KB 5x1 TGU each side
90 s static split squat, shifted stance
total time 1 h 5 min
total rpe 7
2 Likes
17-Jan-2021
cycle 9 week 4 day 3
30 min movement, 20 kg bb incl 1x41 curls
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 6x2 DL
+25 kg 1x10 T-bar row
+50 kg 3x10 T-bar row
+40 kg 1x21 T-bar row
total rpe 7
total time 1 h 15 min
1 Like
18-Jan-2021
winterbath
19-Jan-2021
Cycle 10 week 1 day 1
40 min movement, EZ bar, 5x(20 kg bb 1x5 squat + 1x7 pushups)
40 kg 1x2 squat
60 kg 1x2 squat
80 kg 1x2 squat
90 kg 1x2 squat
96 kg 2x2 squat
76 kg 1x20 squat, first 13 reps pumping then breathing in between
2x14 kg DB 12x(squat-renegade row each side-squat-curl-ohp) 1 min 49 s
total time 1 h 15 min
total rpe 7
1 Like
21-Jan-2021
Cycle 10 week 1 day 2
30 min movement, climbing
Rack Pull (RP) w shoes standing on 2.5+2 kg plates
110 kg 1x1 RP
140 kg 1x1 RP
160 kg 1x1 RP
180 kg 1x1 RP, count to 10 in lockout
107 kg 1x27 DL, first 22 reps touch n go to grip fail after that reset between each rep
2x18 kg DB 1x29 incline BP
1x24 kg DB 25+15+10 pull over
total time 1h 10 min
total rpe 7
3 Likes
23-Jan-2021
General athletics and fighting
20 min movement and KB incl 1x28 kg 3x5 snatch each side
20 min heavy bag
3 rounds(1x5 jump over boxm 1x5 shrimp squat each side, 1x5 squat w box oh)
90 s split squat static hold
20 kg KB 1x5 TGU each side
90 s split squat static hold other side
total time 1 h 5 min
total rpe 7
2 Likes