2022-12-11
Cycle 31 Week 2 Day 3
ramp up to
140 kg 2x3 DL
150 kg 1x3, 1x2 DL
160 kg 2x1 DL
140 kg 6x3 DL
total rpe 7
total time 55 min but also did no 2 during the session
1 Like
2022-12-13
Cycle 31 Week 3 Day 1
20 min movement
ramp up to
105 kg 1x1 squat
86 kg 8x3 squat
1x10 push-ups, 1x8 neutral grip pull ups
1x10 push-ups, 14x1 pull ups
1x15 push-ups, 1x10 chin ups
total time 1 h 5 min
total rpe 7
1 Like
2022-12-15
Anything can happen Thursday
ramp up to
1x40 kg DB 2x1 clean and press each side, failed left side 3 times
40 kg BB 8x3 curls
DB light work
total rpe 6.5
total time 1 h 15 min
spent a lot of time talking with a couple of dudes
1 Like
22-12-16
Cycle 31 Week 3 Day 2
ramp up to
2x30 kg DB 8x3 incline BP, felt good
1x30 kg DB 1x1 snatch each side, just wanted to try this
1x30 kg DB 8x3 pullover, felt good
1x30 kg DB 8x3 row each side, too light or too few
2x45 kg DB 1x18 DL
total time 1 h
total rpe 7
1 Like
22-12-18
Cycle 31 Week 3 Day 3
ramp up to
140 kg 2x3 DL
150 kg 2x3 DL
160 kg 2x1 DL
140 kg 6x3 DL
total time 1 h
total rpe 7
did no 2 again
1 Like
22-12-20
Cycle 31 Week 4 Day 1
20 min movement
ramp up to
105 kg 1x1 squat
86 kg 6x4 squat
1x8 neutral grip pullups, 1x10 push-ups
16x1 pullups, 1x10 push-ups
1x10 chin-ups, 1x15 push-ups
total time 1h 10 min
total rpe 7
1 Like
2022-12-22
Anything can happen Thursday
ramp up to
1x24 kg DB 8x3 clean and press each side
40 kg BB 3x4, 4x3 curl
DB curls
1x20 kg 5x1 TGU each side
total time 1 h
total rpe 7
1 Like
2022-12-23
Cycle 31 Week 4 Day 2
ramp up to
75 kg 8x3 BP
60 kg (1x10 BP, 1x10 row)
2x45 kg DB 1x19 DL
total time 1 h
total rpe 7
1 Like
2022-12-25
Cycle 31 Week 4 Day 3
ramp up to
140 kg 2x3 DL
150 kg 2x3 DL
160 kg 1x2, 1x1 DL
140 kg 6x3 DL
did some DLand push press with Rasmus-another gym rat
My oldest daughter was there too
a lot of talking, and i also did number 2 again
60 kg 1x1 push press
65 kg 1x1 push press
70 kg 1x1 push press, rpe 9.9
total time 1h 15 min
total rpe 7
total DL 33 reps >= 80 % 1RM
1 Like
2022-12-26
45 min calisthenics incl.
3 min sasquatch walk
5x1 min hollow hold
1 min horse stance
1 min 90-90 each side
2 min warrior march stance each side
5 min crawling
1 Like
2022-12-27
Cycle 32 Week 1 Day 1
1 h 20 min light movements and 50 kg squats for singles
tweaked left side serratus anterior early in the warming up
my whole rib cage feels skew and painful was about to faint when it happened and several times after when i tried to moveā¦
however, i managed to keep on moving and be on my feet but heavy lifting was not an option
didnāt do anything straining or heavy when or before it happened
i think it is an old injury that has come back with a vengeance
when i was about 16 i fell badly in a hole in a floor and hit my left side chest on the edge of the hole
it might just be that old injury that resurfaces
or i might just do everything wrong and my body says enough
orā¦ i might just need to adjust my sleeping position
total rpe 9 - meaning it will take a month to recover
2022-12-29
Anything can happen Thursday
ramp up to
1x26 kg DB 8x3 clean and press each side
40 kg BB 4x4, 4x2 curl
DB curls
60 kg some walking around with the barbell on my shoulders to rehab the tweak from 2022-12-27
it felt considerably better today, yesterday was not nice though, my rib cage felt like it got hit by something heavy
total rpe 7
total time 1 h
1 Like
2022-12-30
Cycle 32 Week 1 Day 2
ramp up to
75 kg 6x4 BP
60 kg 5 x (1x10 BP, 1x10 row)
2x45 DB 1x9 DL, felt something in my left knee and with my recent serratus anterior injury in fresh memory i decided not to push it
15 min Jefferson DL for singles
total time 1 h
total rpe 7
1 Like
2022-12-31
Calisthenics
3 min sasquatch walk
5x1 min hollow hold
90 s horse stance
90 s 90-90 each side
2 min warrior march each side
5x40 s dead hang
5x1 Jefferson DL
5 min crawling
total time 46 min
total rpe 7
1 Like
2022-01-01
Cycle 32 Week 1 Day 3
ramp up to
140 kg 2x3 DL
150 kg 2x3 DL
160 kg 2x2 DL
140 kg 6x3 DL
grand total 34 reps >= 80% 1RM
total time 50 min
total rpe 7
1 Like
2023-01-03
Cycle 32 Week 2 Day 1
some kind of cold, skipped training
but took some short walks and did a slight amount of heavy club swinging
1 Like
2023-01-04
Calisthenics
3 min sasquatch walk
5x1 min hollow hold
90 s horse stance
90 s 90-90 each side
2 min warrior march each side
5x43 s dead hang
5x1 Jefferson DL
5 min crawling
5xplanche attempt
total time 44 min
total rpe 7
1 Like