2023-09-06
Training delayed 1 day
training in front yard, lots of mosquitos and
felt stuffed and bloated due to having pasta for dinner
therefore reduced scope
65 kg 2x5 DL
1x40 split squat shift jumps
1x70 Hindu squats
2.5 min horse stance
2023-09-09
10 min heavy bag
4 min 56 s row 75 cal
ramp up to
80 kg 1x6 squat
cable and DB fluff
3.5 min crawling
2023-09-12
64 kg 4x20 DL
64 kg 1x20 hip thrusts
1x40 split squat shift jumps
1x70 Hindu squat
2.5 min horse stance
1.5 min 90-90 hold each side
2 x 1 min hollow hold
1 x 20 sit-ups
3.5 min crawling
total time 46 min
total rpe 7
2023-09-14
10 min heavy bag
5 min 46 s row 75 cal
ramp up to
80 kg 1x7 squat
cable fluff
total time 45 min
total rpe 6.5
2023-09-15
movement 20 min
1 round sled + 50 kg
1 round sled + 100 kg
1 round sled + 145 kg
3 rounds farmers walk + 25 kg plate each hand
KB fluff
total time 45 min
total rpe 6.5
2023-09-16
60 kg 3x5 DL
70 kg 1x5 DL
80 kg 1x5 DL
90 kg 1x5 DL
100 kg 1x5 DL
110 kg 1x5 DL
120 kg 1x5 DL
130 kg 12x3 DL
2023-09-19
10 min movement
64 kg 5x20 DL
1x40 split squat shift jumps
1x70 Hindu squat
2.5 min horse stance
2 x 1 min hollow hold
1x20 sit-ups
4 min crawling
total rpe 7
total time 55 min
2023-09-21
10 min heavy bag
90 cal row 5 min 45 s
ramp up to
80 kg 1x8 squat
55 kg 1x20 cable row
cable and DB fluff
total time 1 h
total rpe 7
2023-09-24
ramp up to
130 kg 3x4, 8x3 DL
trained on the front yard, had the bunny rabbit with me
he escaped 2 times and i had to interrupt the session to catch the little rascal
2023-09-26
DL hangover from 23-09-24
65 kg 1x20, 16x5 DL
1x40 split squat shift jumps
1x70 Hindu squat
2.5 min horse stance
1x90 s 90-90 hold each side
2x1 min hollow hold
1x20 sit-ups
5x1 dragon flag approximation
2x2.5 min crawling
total time 1 h 5 min
total rpe 7
reduced tempo due to the DL hangover
2023-09-28
6 min 17 s row 90 cal
ramp up to
80 kg 1x9 squat
10 min heavy bag (loose a lot stamina and power by not doing this first)
cable and DB fluff
total time 1 h
total rpe 7
2023-10-01
front yard training, bunny rabbit was with me
ramp up to
120 kg 1x5 DL slow
130 kg 5x1 DL
loaded carry 25 kg plates each hand
3x1 round
total rpe 7
2023-10-03
65 kg 1x20,10x8 DL
1x40 split squat shift jumps
1x70 Hindu squat
2.5 min horse stance
1.5 min 90-90 hold each side
2x1 min hollow hold
1x20 sit-ups
2x2.5 min crawling
total time 1 h
total rpe 7
2023-10-05
10 min heavy bag
row 90 cal 7 min 23 s
ramp up to
80 kg 1x10 squat
60 kg 1x23 cable row
cable, db fluff
total time 1 h
total rpe 7
2023-10-08
ramp up to
120 kg 1x5 DL
130 kg 5x1 DL
1x25 kg plate each hand loaded carries 1x3 rounds
total time 40 min
total rpe 7
2023-10-10
65 kg 1x20, 8x10 DL
1x40 split squat shift jumps
1x70 Hindu squat
2.5 min Horse stance
90 s 90-90 hold each side
2x1 min hollow hold
1x20 sit-ups
1x10 toes to hands
2x2.5 min crawling
total rpe 7
total time 1 h
2023-10-12
10 min heavy bag
90 cal row 7 min 17 s
ramp up to
80 kg 1x11 squat, mobility today was subpar
60 kg 1x25 cable pull
cable and DB fluff
total time 1 h 10 min
total rpe 7.5
2023-10-15
lower back felt fatigued from 12th Oct
generally feeling like im having a very mild cold
decided to skip DL today
10 min heavy bag
30 min light movement
sled + 50 kg 1 round
sled + 100 kg 2 rounds
25 kg plate each hand loaded carry 3 rounds
total time 1 h
total rpe 6.5
2023-10-17
having a slight cold and reduced scope a little
10 min movement
65 kg 1x20, 7x12 DL
1x40 split squat shift jumps
1x70 Hindu squat
2.5 min horse stance
90 s 90-90 hold each side
2x1 min hollow hold
1x20 sit-ups
2.5 min crawling
total time 1 h
total rpe 7
2023-10-19
reduced scope, feeling a cold and some back pain lingering from performing squats with poor mobility Oct. 12.
10 min heavy bag
90 cal row 7 min 1 s
20 kg 3x5 squat
40 kg 3x5 squat, mobility got better for each set but decided not to push it
60 kg 1x28 cable row
arm fluff including 2x18 incline push ups
total time 1 h
total rpe 6.5
some muscle fibers in my left shoulder where i have fractured the collar bone where twitching later the evening