30-Jan-2022
Cycle 21 Week 3 Day 3
30 min movement + calisthenics abs legs
70 kg 3x8 bb row
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
145 kg 10x1 DL, emom
total time 1 h
total rpe 7
sauna + cold shower
2 Likes
2022-02-01
Cycle 21 Week 4 Day 1
35 min movement + 3x(1x8 push ups, 1x5 chin ups/pull ups, 1x24 kg KB 1x20 hip snap swings)
40 kg 1x5 andersson squat
60 kg 1x5 andersson squat
70 kg 5x5 andersson squat
total time 55 min
total rpe 7
sauna, cold shower
1 Like
2022-02-03
1.5 h wing tsun
1 Like
2022-02-04
Cycle 21 Week 4 Day 2
30 min movement, climbing, 3x(1x8 pushups, 1x5 chin ups/pull ups, 1x24 kg KB 1x20 hip snap swings)
sled + 50 kg 1x5 rounds
total time 50 min
1 Like
2022-02-06
Cycle 21 Week 4 Day 3
10 min movement
20 min calisthenics abs, legs
5 min ground work
70 kg 3x8 bb row
110 kg 2x1 DL
120 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL, heavy af, not 165 kg today
140 kg 10x1 DL, emom
total rpe 7
total time 1 h 5 min
2 Likes
2022-02-08
Cycle 22 Week 1 Day 1
33 min movement, ez bar, 3x(1x8 push ups, 1x5 chin ups/pull ups, 1x24 kg KB 1x20 hip snap swings)
20 kg 2x5 squat
40 kg 1x5 squat
60 kg 1x5 squat
80 kg 1x2 squat
90 kg 1x2 squat
97 kg 2x2 squat
60 kg 1x20 squat, pumping first 12 reps, breathing squats after that
50 kg 1x10 cable row
70 kg 1x16 cable row
total time 1 h
total rpe 7
sauna+cold shower
2 Likes
2022-02-10
missed wing tsun, wifey was delayed on some errand
instead
1 h incl heavy bag, general athletic movements, 1x16 kg KB 5x1 TGU each side
total rpe 7
sauna + cold shower
1 Like
2022-02-20
Back from holiday training
40 min movement, abs legs
70 kg 3x8 bb row
110 kg 2x1 DL
120 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
total rpe 7
total time 1 h 10 min
sauna, cold shower
2 Likes
2022-02-22
Back from holiday training
28 min movement
12 min 3x(1x8 push ups, 1x5 chin ups/pull ups, 1x24 kg KB 1x20 hip snap swings)
20 kg 3x5 squat
40 kg 1x5 squat
60 kg 1x5 squat
80 kg 1x2 squat
90 kg 1x2 squat
97 kg 2x2 squat
60 kg 1x20 squat, first 15 without pause in lockout
total time 1 h 5 min
total rpe 7
sauna, cold shower
2 Likes
2022-02-24
1.5 h wing tsun
2022-02-25
Cycle 22 Week 1 Day 2
30 min movement
Rack Pull (RP), shoes standing on 20 kg rubber plates
20 kg 1x20 RP
60 kg 1x5 RP
110 kg 1x5 RP
140 kg 1x1 RP
150 kg 1x1 RP
160 kg 1x1 RP
170 kg 1x1 RP
180 kg 2x0 RP, fail, lost a lot of strength due to sickness
170 kg 1x1 RP
20 kg some BP
60 kg 1x5 BP
75 kg 5x1 BP, emom
60 kg 4x5 BP
total time 1 h 10 min
total rpe 7
sauna
this session was a downer
2 Likes
2022-02-27
Cycle 22 Week 1 Day 3
30 min calisthenics abs legs
70 kg 3x8 bb row
110 kg 1x1 DL
120 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
total rpe 7
total time 50 min
sauna
2 Likes
2022-02-28
fasted blood glucose 4.8 units
2022-03-01
Cycle 22 Week 2 Day 1
40 min movement, ez bar, 3x(1x5 chin ups/pull ups, 1x8 push ups, 1x24 kg 1x20 KB hip snap swings)
20 kg 1x5 squat
40 kg 1x5 squat
60 kg 1x5 squat
80 kg 1x1 squat
90 kg 1x1 squat
97 kg 2x2 squat
60 kg 1x20 squat, first 17 without pause in lockout
total time 60 min
total rpe 7
2 Likes
2022-03-03
1.5 h wing tsun
2022-03-06
Cycle 22 Week 2 Day 3
40 min movement, calisthenics abs and legs
70 kg 3x8 bb row
110 kg 1x1 DL
120 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL, 170 kg would have been difficult
total time 1 h 15 min
total rpe 7
sauna, cold shower
2 Likes
2022-03-08
Cycle 22 Week 3 Day 1
40 min movement, 3x(1x8 push ups, 1x5 chins/pull ups, 1x24 kg KB 1x20 hip snap swings)
20 kg 2x5 squat
40 kg 1x5 squat
60 kg 1x5 squat
80 kg 1x2 squat
90 kg 1x2 squat
97 kg 2x2 squat
60 kg 1x20 squat, no pause in lockout
tbar+40 kg 1x21 row
total rpe 7
total time 1 h 10 min
sauna, cold shower
2 Likes
2022-03-10
1.5 h wing tsun. took a kick on my left thigh, canāt use the left leg properly now.