2023-01-07
45 min Calisthenics
i was gassed after 30 min already, kept on going at a reduced tempo until time out
1 Like
2023-01-08
Cycle 32 Week 2 Day 3
ramp up to
140 kg 2x3 DL
150 kg 2x3 DL
160 kg 1x1 (plan 1x3, 1x2) DL
140 kg 7x3, 1x1 DL
total time 1 h
total rpe 7
total 35 reps >= 80% 1RM
failed to hit the planned reps at 160 kg, did 140 kg instead rather than pushing it really hard, felt like my old injury at my right QL could come back if i had pushed it.
i guess the cold at the beginning of the week took its toll, the sessions i have had since the cold have felt harder than i would have expected.
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2023-01-10
didnāt sleep the night before. My daughter got the hiccups and kept me awake as well. fell asleep at work the day after but just for brief moments, i hate that but it happened. then i fell asleep on the couch when i came home, woke up for a last minute training session before the gym closes. canāt skip the holy training.
Cycle 32 Week 3 Day 1
20 min movement
ramp up to
105 kg 1x1 squat
86 kg 5x5 squat
1x10 push ups, 1x8 neutral grip pull ups
1x10 push ups, 10x1 grip pull ups
1x10 push ups, 1x9 chin ups
total time 1 h 5 min
total rpe 7
good enough
1 Like
2023-01-11
Calisthenics
3 min sasquatch walk
3 min shoulder rotations
5x1 min hollow hold
1 min 45 s horse stance
90 s 90-90 each side
2 min 10 s warrior march each side
5x45 s dead hang
5x1 Jefferson DL
5x1 planche approximations
5 min crawling
total time 52 min
total rpe 7
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2023-01-12
Anything can happen Thursday
ramp up to
1x28 kg DB 8x3 clean and press each side
40 kg BB 3x5, 3x3 curls
DB curls
a few min bare knuckle heavy bag
total time 1 h
total rpe 7
1 Like
2023-01-13
Cycle 32 Week 3 Day 2
ramp up to
2x30 kg DB 6x4 incline BP
1x30 kg DB 6x4 pullover, sprinkled some snatches too
1x40 kg DB 6x4 row
total time 53 min
total rpe 6.5
1 Like
2023ā01-15
Cycle 32 Week 3 Day 3
ramp up to
140 kg 7x3 DL
110 kg 5x5 DL
total rpe 7.5
total time 1 h
i think my 1 RM today might have been between 150 kg and 155 kg
big regression today
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2023-01-17
Cycle 32 Week 4 Day 1
ramp up to
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 3x1 DL
165 kg 3x0 DL, a little disappointing
140 kg 1x1 DL
ramp up to
105 kg 1x1 squat
86 kg 2x6, 4x3 squat
total time 1 h 30 min
total rpe 7
1 Like
looking at my training 5 years ago
front squat 1x7 at 85 kg and i complained that i couldnt push myself, lol, maybe i can do 1x7 at 65 kg today
but elbow pain during pull ups has reduced thankfully, still feel some but not the excruciating kind until i push the pull ups hard
and DL 2x10 at 147.5 kg, wtf did i do that!
i wonder if my old training regimen that was that effective or itās just my age (54y) that has kicked in
1 Like
2023-01-18
45 min Calisthenics
3 min sasquatch walk
3 min shoulder rotations
5 x 1 min hollow hold
5 x 47 s dead hang
5 x 1 jeffersson DL
90 s 90-90 hold each side
2 min 10 s warrior march hold each side
1 min 45 s horse stance
5 min crawling
total time 50 min
dunno why it takes so long time, i donāt feel that i take long rests, but there must be some slack in between
1 Like
2023-01-19
Anything can happen Thursday
ramp up to
1x28 kg DB 8x3 clean and press each side
40kg BB 5x5 curl
DB curls
total time 50 min
total rpe 6.5
1 Like
2023-01-20
Cycle 32 Week 4 Day 2
ramp up to
75 kg 4x6 BP
5 x (1x10 BP, 1x10 row)
ramp up to
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 5x0 DL, not even 160 kg today
total time 1 h 45 min
total rpe 7.5
very unpleased with the DL, also a bit of lower back discomfort
1 Like
2023-01-22
Cycle 32 Week 4 Day 3
70 kg 100 DL
ramp up to
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 2x0 DL, fail
150 kg 1x1 DL
140 kg 1x1 DL
110 kg 5x2 DL
total rpe 7
total time 1 h 10 min
1 Like
2023-01-24
Cycle 33 Week 1 Day 1
70 kg 100 DL
110 kg 3x1 DL
120 kg 3x1 DL
130 kg 3x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
110 kg 4x5 DL
total rpe 7
total time 1 h
1 Like
2023-01-25
Calisthenics
3 min sasquatch walk
3 min shoulder rotations
5 x 1 min hollow hold
5 x 49 s dead hang
5 x 1 jeffersson DL
90 s 90-90 hold each side
2 min 20 s warrior march hold each side
2 min 0 s horse stance
5 min crawling
total time 50 min
1 Like
2023-01-26
Anything can happen Thursday
ramp up to
1x28 kg DB 8x3 clean and press
40 kg BB 2x6, 3x4 curls
DB curls
heavy bag
total time 1 h
total rpe 6.5
donated blood earlier, took it quite slow on the session
1 Like