2022-09-11
Cycle 28 Week 1 Day 3
45 min calisthenics incl 5 min non stop crawling
ramp up to
140 kg 2x1 DL
150 kg 2x1 DL
160 kg 2x1 DL
140 kg 2x1 DL
140 kg 4x2 DL, 16 reps > 140 kg
total rpe 7
total time 1 h 15 min
2 Likes
2022-09-14
Cycle 28 Week 2 Day 1
20 min movement
ramp up to
100 kg 1x1 squat
85 kg 24x1 squat
50 kg cable 1x10 row
70 kg cable 1x22 row
total time 1 h 5 min
total rpe 7
2 Likes
2022-09-15
Training instead of wing tsun
20 min, heavy bag, movement
ramp up to
1x36 kg DB 9x1 clean and press each side, no fails
5x( 1x2 jumping to tumbling, 1x20 kg KB 1x1 TGU each side)
sled + 50 kg 5 rounds
total time 1 h 10 min
total rpe 7
2 Likes
2022-09-16
Cycle 28 Week 2 Day 2
ramp up to
140 kg 2x1 DL mixed grip, alternating sides between sets
150 kg 2x1 DL
160 kg 2x1 DL
140 kg 1x1, 5x2 DL, total 17 reps >=140 kg
total time 30 min
total rpe 7
2 Likes
2022-09-18
Cycle 28 Week 2 Day 3
40 min calisthenics, abs, legs, crawling
ramp up to
140 kg 2x1 DL mixed grip, alternating sides between sets
150 kg 2x1 DL
160 kg 2x1 DL, mixed grip with left palm forward felt like 97%
140 kg 6x2 DL, total 18 reps >= 140 kg
time 1 h 10 min
total rpe 7.5
2 Likes
2022-09-18
my 7 year old daughter did dead hang for 5 min and 20 s
i was so proud that i gave her 500 kr, about 50$ i think
2 Likes
You mean Danish Krone, right? Itās roughly like $50.
1 Like
i mean swedish kronas, i guess might be 50+$
1 Like
I clearly understood. I knew you were from Sweden, but why was I mistaken that it was about Denmark. I thought that in Sweden the currency was already the Euro, so I assumed it was Denmark. According to exchange rates, 50 $ is 540 Swedish kroner. Tonight, give your daughter another 40 crowns to make it 50 $:-)
1 Like
2022-09-20
Cycle 28 Week 3 Day 1
20 min movement
ramp up to
100 kg 1x1 squat
85 kg 18x1, 3x2 squat
1x7 chin ups, 1x10 push ups, 1x24 kg KB 1x25 swings
7x1 pull ups, 1x10 push ups, 1x24 kg KB 1x25 swings
1x7 chin ups, 1x10 push ups, 1x24 kg KB 1x25 swings
total time 1 h 17 min
total rpe 7
felt a little bad, sweating a lot the night after
but, on paper it looks like a decent workout
2 Likes
2022-09-22
training instead of wing tsun
i skip wing tsun because of the driving to get there, they are rebuilding gothenburg all the time, new routes everyday and i get lost very easily and i hate to get lost.
20 min movement, heavy bag
ramp up to
1x36 kg DB 10x1 clean and press each side, no fails
5x(2 x jump-tumbling-get up, 1x20 kg KB 1x1 TGU each side)
dropped the KB on the way down on the last TGU, skipped sled
total time 1 h 5 min
total rpe 7.5
still feeling that there is something, some kind of virus probably
2 Likes
2022-09-23
postponed regular training due to tiredness
2022-09-24 morning, doing the post poned training
Cycle 28 Week 3 Day 2
40 min movement
2x22 kg DB 1x19 incline BP
1x26 kg DB 20x1 pull over
total time 1 h
total rpe 7
2 Likes
2022-09-25
Cycle 28 Week 3 Day 3
43 min calisthenics abs legs and 5 min crawling
ramp up to
140 kg 1x1, 1x2 DL
150 kg 2x1 DL
160 kg 2x1 DL
140 kg 6x2 DL, 19 reps >= 140 kg
total rpe 7.5
total time 1 h 15 min
2 Likes
2022-09-26
45 min movement
we also had to leave the gym due to the fire alarm went off
fire department came but it was not much for them to do it seemed
had my car in the basement of the building, and i thought āoh well, there you go old betsyā
2 Likes
2022-09-27
Cycle 28 Week 4 Day 1
20 min movement
ramp up to
100 kg 1x1 squat
85 kg 12x1, 6x2 squat
1x10 push ups, 1x7 chin ups, 1x24 kg KB 1x25 swings
1x10 push ups, 3+2+1+1 pull ups, 1x24 kg KB 1x25 swings
1x10 push ups, 1x7 chin ups, 1x24 kg KB 1x25 swings
total time 1 h 5 min
total rpe 7
2 Likes
2022-09-30
Training instead ow WT
20 min heavy bag, movement
ramp up to
1x36 kg DB 11x1 clean and press each side, no fails
5 rounds sled + 50 kg
total time 55 min
total rpe 7
2 Likes
2022-10-01
training delayed one day
Cycle 28 Week 4 Day 2
25 min movement
80 kg 2x5 DL, using the bar between wifeys sets
85 kg 1x5 DL
20 kg some BP
60 kg 1x1, 1x2 BP
75 kg 1x1, 1x2, 1x8 BP
60 kg 5x(1x5 BP, 1x10 BB row)
total time 1 h
total rpe 7
2 Likes
2022-10-02
Cycle 28 Week 4 Day 3
40 min calisthenics, abs, legs, 5 min crawling
ramp up to
140 kg 2x2 DL, mixed grip
150 kg 2x1 DL, mixed grip
160 kg 2x1 DL, mixed grip
140 kg 6x2 DL, mixed grip
grand total 20 reps >= 140 kg
total time 1 h 15 min
total rpe 7.5
1 Like
2022-10-04
Cycle 29 Week 1 Day 1
25 min movement
ramp up to
100 kg 1x1 squat
85 kg 6x1 squat
85 kg 9x2 squat
1x7 chin ups, 1x10 push ups, 1x24 kg KB 1x25 swings
8x1 pull ups, 1x10 push ups, 1x24 kg KB 1x25 swings
1x7 chin ups, 1x10 push ups, 1x24 kg KB 1x25 swings
total rpe 7
total time 1 h 18 min
1 Like
2022-10-06
Training instead of WT
ramp up to
1x36 kg DB 12x1 clean and press each side
5 x (2x1 jumping tumbling, 1x20 kg KB 1x1 TGU each side)
sled + 50 kg 5 rounds
total time 1 h
total rpe 7
1 Like