2023-04-23
Cycle 36 Week 1 Day 3
90 kg 120 DL incl 1x20
mixed with movement and burpees
total time 1 h
total rpe 7
1 Like
2023-04-25
Cycle 36 Week 2 Day 1
40 min movement
ramp up to
105 kg 2x1 squat
80 kg 1x5 squat
total time 1 h
total rpe 6.5
1 Like
2023-04-26
Extra
6 min movement
1x20 toes to hands
2 x 1 min hollow hold
2 x 20 sit-ups
90 s fun on one leg each side
30 split squat jumps
30 back and forward steps each side
2 min 30 s horse stance
30 s bunny jumps
5 x 1 min dead hang
5 sets of curling DL
5 min crawling
total time 53 min
total rpe 7
2023-04-27
Extra
45 min assortment of DB, KB, cable upper body
sled + 50 kg 5 rounds
total time 57 min
total rpe 6.5
1 Like
2023-04-29
Cycle 36 Week 2 Day 2
left elbow pain, skipped BP
1 h movement
40 min barefoot jogging
total rpe 6.5
1 Like
2023-04-30
Cycle 36 Week 2 Day 3
90 kg 120 DL incl 1x22
mixed with movement
total time 52 min
total rpe 7
1 Like
2023-05-02
Cycle 36 Week 3 Day 1
45 min movement
ramp up to
105 kg 3x1 squat
total rpe 6.5
total time 1 h
1 Like
2023-05-03
fell with the bicycle this morning and broke my collar bone in three pieces. i guess this will affect my training for the foreseeable time.
1 Like
2023-05-19
update
x-rays shows the broken collar bone is healing at a normal rate
last 2 weeks has been quite the painful experience, poor sleep and not much exercise and after a night were i involuntarily had some kind of spasm and hurt the fracture again i finally gave in and started with pain relievers
however, i can walk a couple of km now before the pain goes up
1 Like
2023-06-12
update
collar bone healing goes fine, range of motion increases day bay day and pain also subsides.
went to the gym 3 times last week, just simple lower body calisthenics to keep the habit of going to the gym. but it was actually quite challenging:
60 hindu squats - fast pace but soft movement
90-90 for 90 s each side
horse stance 2 min 30 s
60 long rom heel raises
1 Like
2023-06-13
lower body calisthenics 45 min
90-90 for 90 s each side
2 min 30 s horse stance
60 hindu squats
60 heel raises
90 s hollow hold but with arms on my tummy
fluff
1 Like
I unintentionally gave you a thumbs up in your comment when you said you fell, for which I apologize. I canāt take it back now.
I wish you a speedy recovery and start your training again.
1 Like
no worries and thank you.
1 Like
2023-06-15
Calisthenics 40 min
60 hindu squat
2 min 30 s horse stance
90 s hollow hold
90-90 for 90 each side
63 heel raises
fluff
1 Like
2023-06-18 and 2023-06-20
Calisthenics 30 min
1 Like
2023-06-22 and 2023-06-25
Calisthenics 45 min
1 Like
2023-06-28, 2023-06-30 and 2023-07-02
between 45 min and 60 min Calisthenics
1 Like
2023-07-04, 2023-07-07 and 2023-07-09
between 45 min and 60 min Calisthenics
included 100 reps at 40 kg DL 2023-07-09
1 Like
2023-07-11
Workout 1 h
215 kg sled pull 1 round
200 kg sled pull 1/2 round
95 kg sled pull 1/2 round
42 kg 5x20 DL
1x40 jumping shift split squat
1 min 30 s semi hollow hold
1x20 situps
1x60 Hindu squat
2.5 min horse stance
some fluff
fractured clavicle still hampering my workouts but itās getting better
1 Like