2022-06-28
recovery from cold
20 min heavy bag, movement
3x(1x9 push ups, 1x6 chin ups, 1x24 kg KB 1x25 hip snap swings)
70 kg 1x5 DL
110 kg 1x1 DL
120 kg 1x1 DL
130 kg 1x1 DL
140 kg 10x1, 2x2 DL
total rpe 7
total time 60 min
sauna
skipped squat and t-bar row to keep total rpe at most 7
2022-06-30
Recovery from cold
20 kg 1x20 DL
70 kg 3x5 DL
110 kg 1x2 DL
120 kg 1x2 DL
130 kg 1x2 DL
140 kg 4x2, 8x1 DL
2x20 kg DB 1x24 incline BP, regression prolly cold
1x24 kg DB 1x24 pull over, regression
total time 48 min
total rpe 7
skipped TGU
22-07-03
Recovery from cold almost complete, it must have been covid although the test was negative
35 min movement, legs, abs, crawling
70 kg 1x2 DL
110 kg 1x2 DL
120 kg 1x2 DL
130 kg 1x2 DL
140 kg 6x1, 6x2 DL, mixed grip due to excessive sweating in the hot gym
total time 63 min
total rpe 7
sauna
2022-07-05
20 min movement
3x(1x10,9,9 push ups, 1x7,6,6 chin ups, 1x24 kg KB 1x25 hip snap swings)
60 kg 1x5 DL
100 kg 1x2 DL
120 kg 1x2 DL
130 kg 1x2 DL
140 kg 8x2, 4x1 DL, straps from set 5, grip impossible due to sweating
total time 1 h 15 min
total rpe 7
2022-07-07
training instead of wing tsun
18 min movement, DB
32-34-36 kg DB clean and press each side
38 kg DB clean and press right side
36 kg DB clean and press left side
36 kg DB clean and press right side
36 kg DB clean and press left side
1x20 kg KB 5x1 TGU each side
sled push finalizing with
sled + 50 kg 5 rounds
total time 1 h 5 min
total rpe 7
sauna
2022-07-08
60 kg 1x5 DL
90 kg 1x5 DL
110 kg 1x2 DL
120 kg 1x2 DL
130 kg 1x2 DL
140 kg 10x2, 2x1 DL
total time 35 min
total rpe 7.1
2022-07-10
37 min movement, abs, legs
70 kg 1x5 DL
110 kg 1x2 DL
120 kg 1x2 DL
130 kg 1x2 DL
140 kg 12x2 DL, straps all lifts, callouses had fell off
total time 1 h 15 min
total rpe 7.2
sauna
1x10 pull ups
coc-t, R 15, L 12
2022-07-12
60 kg 1x5 DL
60 kg 3x1 power clean
110 kg 1x3 DL
120 kg 1x3 DL
130 kg 1x2 DL
140 kg 12x2 DL, straps
total rpe 7
total time 40 min
skipped rubberband squat and cable row
2022-07-14
training instead of wing tsun
movement
heavy bag
light DB
up to 1x36 kg DB 4x1 clean and press each hand, multiple fails at left at set 2
1x20 kg 5x1 TGU each side
sled + 50 kg 5x1 rounds
playing with one leg at a time on leg press
total time 1 h 20 min
total rpe 7
2022-07-24
Back from holiday training
just DL
ramping up DL
177 kg 1x1 DL
110 kg 1x17 DL
made a video
2022-07-25
bonus training
20 kg some BP
60 kg 1x1, 1x2, 1x5, BP
75 kg 1x1, 1x2, 1x9 BP
60 kg 5x5 BP
60 kg 3x1 squat
80 kg 1x1 squat
90 kg 1x1 squat
100 kg 5x1 squat
total time 1 h
total rpe 6.5
2022-07-26
restarting cycle 27
35 min movement incl. 3x(1x10 push ups, 1x6 chin ups, 1x20 kg KB 1x25 hip snap swings)
110 kg 1x1 DL
120 kg 1x1 DL
130 kg 1x1 DL
140 kg 6x1 DL
total rpe 7
total time 60 min
read an article on t-nation about the bad things with long warming ups, guilty as charged
2022-07-28
training instead of wing tsun
up to 1x36 kg DB 5x1 clean and press each side
athletic moves, jumping, tumbling, leg raises
up to 100 kg 3x1 squat, last set felt slightly bad in my back
down to 40 kg 5x5 squat
total time 1 h 15 min
total rpe 7
2022-07-31
ramping up to
140 kg 6x2 DL, pain in my right hip and lower back, think it might be QL
tried the rowing machine
3 sets of 90 secs max resistance, best distance 422 m
2022-08-02
right hip and ql pain, skipped DL, squat lower weights
15 min movement
ramping up to 1x36 kg DB 7x1 clean and press each side
ramping up to
80 kg 1x1 squat
90 kg 1x1 squat, pain above 3
80 kg 8x1 squat
40 kg 5x5 squat
3 x (1x10 push ups, 7,6,7 chin ups, 1x24 kg KB 1x25 hip snaps)
total time 1 h 15 min
total rpe 7
2022-08-04
training instead of wing tsun
ramping up to
80 kg 1x1 squat
90 kg 1x1 squat, pain above 3
80 kg 12x1 squat
40 kg 5x5 squat
up to 1x36 kg DB 6x1 clean and press each side, multiple fails at left side
total time 1 h 15 min
total rpe 7
2022-08-05
baby sitter, couldnāt get away to the gym, back yard training
60 kg 100x1 DL
2022-08-06
baby sitter, couldnāt get away to the gym, back yard training
65 kg 100x1 DL
2022-08-07
baby sitter, couldnāt get away to the gym, back yard training
70 kg 100x1 DL
total rpe 6
total time, multiple hours
2022-08-07
15 min movement
ramp up to
90 kg 1x1 squat, pain 2
80 kg 16x1 squat
40 kg 5x5 squat
arm fluff
playing with leg press, 1 leg at a time
70 kg cable 1x21 row
total rpe 7
total time 1 h 15 min
2022-08-08
75 kg 100x1 DL