06-Mar-2021
35 min movement, KB incl 5x(2x20 kg 1x20 RDL, 1x24 kg 1x20 hip snaps)
20 kg 2x5 squat
40 kg 1x5 squat
60 kg 1x5 squat
80 kg 1x5 squat
90 kg 1x2 squat
96 kg 2x2 squat
total time 60 min
total rpe 6
07-Mar-2021
30 min movement
70 kg 1x10 DL
110 kg 1x3 DL
125 kg 1x3 DL
140 kg 6x3 DL
2x14 kg DB 12x(squat-panther-renegade row each side-squat-curl-ohp)
total time 1 h 7 min
total rpe 7
lower back feel overexerted, too much 2 days in a row
09-Mar-2021
30 min movement, ez bar incl 1x40 ohp
20 kg 5x(1x5 zercher squat, 1x5 front squat)
40 kg 1x5 andersson squat
60 kg 1x5 andersson squat
76 kg 4x6 andersson squat
1x40 kg DB 14+8 hauling row each side
total time 1 h 10 min
total rpe 7
lower back still a bit stiff
11-Mar-2021
35 min movement, climbing, sled push 70 kg 2x2 rounds
63 kg 15x1 power clean
2x18 kg DB 1x30 incline BP
1x24 kg DB 13+10+10 pull over
total time 1 h 3 min
total rpe 7
13-Mar-2021
30 min mix KB and heavy bag
15 min movement
20 kg KB 1x6 TGU each side, movement
total time 1 h
total rpe 7
14-Mar-2021
35 min movement
5x(2x20 kg KB 1x20 RDL, 1x24 kg KB 1x20 hip snaps, 1x7 pushups)
Tbar+20 kg 1x10 row
Tbar+40 kg 1x10 row
Tbar+50 kg 3x10 row
Tbar+40 kg 1x21 row
total time 1 h 15 min
total rpe 7
16-Mar-2021
30 min movement
40 kg some BP
60 kg 1x5 BP
75 kg 1x5 BP
60 kg 4x5 BP
40 kg 1x5 squat
60 kg 1x5 squat
80 kg 1x2 squat
90 kg 1x2 squat
96 kg 2x2 squat
76 kg 1x20 squat, first 12 reps pumping
toal time 1 h 6 min
total rpe 7
18-Mar-2021
30 min movement, climbing, dragon flag approximations
2x18 kg DB 1x30 incline BP
1x24 kg DB 16+13+11 pull over
2x14 kg 12x(squat-renegade row each side-squat-curl-ohp), over 3 min
total time 50 min
total rpe 7
19-Mar-2021
10 hill runs (slow jogging perhaps)
20-Mar-2021
20 min heavy bag
20 min KB
squat, working up to
96 kg 2x2 squat
curls
1x20 kg KB 1x4 TGU
total time 1h 10 min
total rpe 7
21-Mar-2021
30 min movement
45 kg 3x5 ohp
60 kg 1x30 bb row
5x(2x20 kg KB 1x20 RDL, 1x24 kg KB 1x20 hip snaps, 1x8 push ups)
total time 50 min
total rpe, felt like 7 when i left, but felt like 8 when i came home
been training 4 days in a row, thatās too much for this old body
23-Mar-2021
30 min movement, ez bar
20 kg 1x5 squat
40 kg 1x5 squat
40 kg + 2x14 kg rubberband attached KB 3x10 squat
i should have used 2x16 kg KB but forgot, bah! but it was challenging anyway
i guess i can call this session a ādeloadā so i win again.
2x14 kg DB 12x(squat-renegade row each side-squat-curl-ohp)
total time 1 h
total rpe 7
25-Mar-2021
30 min movement, climbing
35 min loaded carries, incl 125 kg 2x2 1/2-rounds
total time 1 h 5 min
total rpe 6.5
27-Mar-2021
DOMS in my butt from 25-Mar
20 min movement, light KB
20 min heavy bag
3x(1x1 20s down 20s up push up, 5x1 jump over box, 1x5 shrimp squat on box)
1x20 kg KB 7x1 TGU each side
total time 1 h 9 min
total rpe 7
28-Mar-2021
still DOMS in my butt from 25-Mar
30 min movement
20 kg 1x30 curl
60 kg 5x(1x5 bb row, 1x1 power clean)
45 kg 3x5 ohp
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 2x2 DL
110 kg 1x22 DL, first 17 touchngo
total time 1 h 10 min
total rpe 7
30-Mar-2021
30 min movement, ez bar, 1x20 pushups
20 kg 2x5 squat
40 kg 1x5 squat
60 kg 1x5 squat
80 kg 1x2 squat
90 kg 1x2 squat
96 kg 2x2 squat
76 kg 1x20 squat
45 kg 1x10 cable row
70 kg 15+6+5+4x4+2x3+2 cable row
total time 1 h 10 min
total rpe 7
01-Apr-2021
30 min movement, climbing, sled push
80 kg 3x5 DL + high pull
2x18 kg DB 1x30 incline BP
1x24 kg DB 20+12+10+8 pull over
total time 1 h 10 min
total rpe 7
03-Apr-2021
skipped general athleticism
04-Apr-2021
30 min movement
110 kg 1x2 DL
125 kg 1x2 DL
130 kg 2x4 DL, thought it was 140 kg, corrected
140 kg 5x4 DL
total time 1 h
total rpe 7
06-Apr-2021
30 min movement, ez bar incl 1x45 ohp
20 kg 1x5 front squat, 1x5 zercher squat
30 kg 1x5 front squat, 1x5 zercher squat
40 kg 1x5 front squat, 1x5 zercher squat
40 kg + 2x16 kg rubberband attached KB 3x8 squat
1x40 kg DB 15+8 hauling row each side
total time1 h 18 min
total rpe 7