08-Apr-2021
Cycle 12 week 4 day 2
55 min movement, curls
5x(2x20 kg KB 1x20 rdl, 1x8 pushups)
total time 1 h 8 min
total rpe 6
skipped power clean
skipped incline bp
skipped pullover
felt off from the start, decided not to push anything
1 Like
10-Apr-2021
General athletic ability and fighting
25 min movement and KB
15 min heavy bag
3x(5x1 jump over box, 1x5 shrimp squat on box each side, 1x20 kg KB 3x1 TGU each side)
100 bw calf raises
total time 1 h 8 min
total rpe 7
1 Like
11-Apr-2021
Cycle 12 week 4 day 3
30 min movement, abs incl dragon flag, 90 s split squat static hold each side
70 kg 1x3 DL
110 kg 1x3 DL
130 kg 1x3 DL
140 kg 7x3 DL
total time 1h 5 min
total rpe 7
skipped t-bar row, the implement was occupied
1 Like
13-apr-2021
Cycle 13 week 1 day 1
30 min movement, ez bar
40 kg 1x3 ohp
45 kg 1x6 ohp
45 kg 2x5 ohp
45 kg 1x2 squat
60 kg 1x2 squat
80 kg 1x2 squat
90 kg 1x2 squat
96 kg 2x2 squat
76 kg 1x20 squat, first 15 reps pumping, counting this as a pr
+25 kg 1x10 tbar row
+50 kg 3x10 tbar row
+40 kg 1x21 tbar row
Total time 1h 17 min
Total rpe 7
Severe doms in my calves from 10 april
1 Like
15-Apr-2021
Cycle 13 week 1 day 2
30 min movement, climbing
40 kg 1x5 bp
60 kg 1x5 bp
75 kg 1x6 bp
60 kg 4x5 bp
rack pull (rp) w shoes on 5kg+2kg plates
100 kg 1x1 rp
140 kg 1x1 rp
160 kg 1x1 rpĀØ
180 kg 1x1 rp, hold in lockout for 12 s
total time 1 h 10 min
total rpe 7
1 Like
17-Apr-2021
General athletics and fighting
20 min KB incl 1x28 kg 3x5 snatch each side and 5x20 hip snaps
15 min heavy bag, couldnt move fast
3x(5x1 jump over box, 1x6 shrimp on box each side, 1x20 kg 2x2 TGU each side)
total time 1 h 8 min
total rpe 7
1 Like
18-Apr-2021
Cycle 13 week 1 day 3
30 min movement, abs, legs
60 kg 1x23 bb row
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 12x2 DL, left hand was slipping several times
total time 1 h 8 min
total rpe 7
1 Like
20-Apr-2021
Cycle 13 week 2 day 1
30 min movement, ez bar
some light weight warm up squats
40 kg + 2x16 kg rubberband band attached KB 3x10 squat
2x14 kg DB 12x(squat-renegade row each side-squat-curl-ohp)
total time 1 h
total rpe 7
1 Like
22-Apr-2021
Cycle 13 week 2 day 2
30 min movement, climbing, legs
30 min loaded carries incl. 2x2x1/2 rounds 125 kg farmers walk
total rpe 7
total time 1 h
1 Like
24-Apr-2021
General athletic ability and fighting
12 min KB
8 min DB clean and press working up to 1x40 kg each side
15 min heavy bag
3x(1x5 shrimp on box each side, 1x20 kg KB 2x2 TGU each side)
total time 1 h
total rpe 7
tried jump over box but i couldnāt do it, legs havent recovered from thursday
1 Like
25-Apr-2021
Cycle 13 week 2 day 3
30 min movement, abs incl dragon flag, 2x90 s split squat, curls
60 kg 5x(1x5 pendlay row, 1x1 power clean)
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 2x2 DL
110 kg 1x23 DL, first 19 touch n go then reset grip
2x18 kg DB 1x20 incline BP
total time 1 h 2 min
total rpe 7
2 Likes
27-Apr-2021
Cycle 13 week 3 day 1
30 min movement, ez bar, 1x20 pushups
20 kg 1x5 squat
40 kg 1x5 squat
60 kg 1x2 squat
80 kg 1x2 squat
90 kg 1x2 squat
97 kg 1x2 squat
77 kg 1x20 squat, no lockout breathing pause between first 10 reps
50 kg 1x10 cable row
70 kg 22+4x4+4x3 cable row
total time 1 h 5 min
total rpe 7
1 Like
29-Apr-2021
Cycle 13 week 3 day 2
35 min movement, climbing, sled
leg press +310 kg 1x6
80 kg 3x5 DL+high pull
total rpe 7
total time 55 min
skipped DB incline BP
skipped DB pullover
3 Likes
01-May-2021
General athletic ability and fighting
20 min KB incl 1x28 kg 3x5 snatch each side
15 min heavy bag
1x20 kg KB 4x3 TGU each side
alternating with
3x5 jump over box
total time 1 h
total rpe 7
1 Like
02-May-2021
Cycle 13 week 3 day 3
35 min movement, abs, static split squats, knees over toes, DB curls, calves
10 min 45 kg 1x6+2x5 ohp
110 kg 1x3 DL
130 kg 1x3 DL
140 kg 8x3 DL
total rpe 7
time 1 h 15 min
1 Like
04-May-2021
Cycle 13 week 4 day 1
30 min movement, ez bar incl 1x50 ohp
leg press +340 kg 1x4
60 kg 1x5 andersson squat
77 kg 5x5 andersson squat
1x40 kg DB 16+8 hauling row each side
total time 1 h 5 min
toal rpe 7
1 Like
06-May-2021
Cycle 13 week 4 day 2
30 min movement, climbing, sled
60 kg 8x( 1x10 DL + 1x1 power clean)
60 kg 8x1 power clean
1x24 kg DB 25+15+10 pullover
total time 1 h 10 min
total rpe 7
the lumbar region felt like it was going to jam after the DL, some muscles didnt want to do more, cut the DL short, 8 sets instead of 10
1 Like
08-May-2021
General athletic ability and fighting
20 min KB incl 1x28 kg 3x5 snatch each side
15 min heavy bag
3x(1x5 jump over box, 1x5 shrimp on box each side, 1x20 kg KB 1x4 TGU each side)
a little play and talk
total time 1h 30 min
total rpe 7
1 Like
09-May-2021
Cycle 13 week 4 day 3
30 min movement
20 kg 1x5 squat
40 kg 1x5 squat
60 kg 1x2 squat
80 kg 1x2 squat
90 kg 1x2 squat
97 kg 2x2 squat
77 kg 1x20 squat, first 11 without breathing pause
+40 kg 1x5 tbar row
+50 kg 3x10 tbar row
+40 kg 1x22 tbar row
total rpe 7
total time 1 h 10 min
trained w my 23 yo daughter, great father daughter time
swapped schedule with cycle 14 week 1 day 1 because daughter didnt want to DL today
2 Likes