2023-12-02
1 h movement
2023-12-03
ramp up to
160 kg 1x1 DL
165 kg 1x1 DL
sled + 50 kg 1x1 round
sled + 95 kg 1x1 round
sled + 150 kg 1x1 round
25 kg plate each hand 1x4 rounds farmers walk
total time 45 min
total rpe 6.5
2023-12-05
67 kg 1x20 DL
67 kg 2x10 hip thrusts
67 kg 3x4x5 assortment of DL
1x40 split squat shift jumps
1x70 Hindu squat
2.5 min horse stance
1x20 lying toes to hands
2x1 min hollow hold
1x20 sit-ups
3.5 min crawling
total time 55 min
total rpe 7
2023-12-06
1 h movement
2023-12-07
10 min heavy bag
50 kg 3x5 good morning of sorts
50 kg 3x5 Zercher squat
1x32 kg KB 5x1 snatch each side
65 kg 1x29 cable row
fluff
total time 1 h
total rpe 6.5
23-12-10
ramp up to
160 kg 1x1 DL
165 kg 1x1 DL, random guy at the gym remarked that my lift looked good
110 kg 1x1 DL with static holds at different heights until i fatigued
sled 50 kg 1x1 round
sled 100 kg 1x1 round
sled 150 kg 1x1 round
1x25 kg plate each hand 1x4 rounds farmers walk
total time 55 min
total rpe 7
23-12-12
67 kg 1x20, 4x4x5 DL
1x40 split squat shift jumps
1x70 Hindu squat
2.5 min horse stance
1x20 lying toes to hands
2x1 min hollow hold
1x20 sit-ups
2x2.5 min crawling
total time 55 min
total rpe 7
2023-12-14
10 min heavy bag
75 kg 3x3 snatch grip high pull
50 kg 3x5 squat morning, 3x5 Zercher squat
1x32 kg KB 5x1 snatch each side
65 kg 1x30 cable row
25 kg 1x13 machine curls
fluff
total time 50 min
total rpe 6.5
2023-12-15
45 min movement
2023-12-16
60 min movement
2023-12-17
ramp up to
160 kg 1x1 DL
165 kg 1x1 DL
110 kg s1x1 low as possible DL
110 kg 1x5 DL
sled +50 kg 1x1 round
sled +100 kg 1x1 round
sled +150 kg 1x1 round
25 kg plate each hand 4 rounds carry
total time 1 h
total rpe 7
talked with a young man, he did 1x1 240 kg DL
he said he is aiming for the Swedish Jr record DL in a year
either in the 105 kg class or the 120 kg class
which would be beating either 300 kg or 320 kg depending on class
will be interesting to see how this plays out, maybe he has what it takes
2023-12-21
68 kg 100 DL
1x40 split squat shift jumps
1x70 Hindu squat
2.5 min horse stance
1x20 lying toes to hands
2 x 1 min hollow hold
1x20 sit-ups
2x2.5 min crawling
total time 1 h
total rpe 7
2023-12-22
12 min heavy bag
75 kg 3x3 snatch grip high pull
50 kg 3x5 good morning, 3x5 Zercher squat
1x32 kg KB 5x1 snatch each side
25 kg 1x14 machine curls
40 kg 1x20 cable vertical pull
70 kg 1x20 cable pull
fluff
total time 1 h
total rpe 7
2023-12-24
ramp up to
160 kg 1x1 DL
165 kg 1x1 DL
fluff
total time 1 h
total rpe 6.5
2023-12-26
68 kg sprinkling 100 DL
1x40 split squat shift jumps
1x70 Hindu squat
2.5 min horse stance
1x70 heel raises
1x25 lying toes to hands
2x1 min hollow hold
1x25 sit-ups
3.5 min crawling
total time 50 min
total rpe 7
20023-12-28
10 min heavy bag
75 kg 3x3 snatch high pull
50 kg 3x6 squat morning, 3x6 Zercher squat
1x32 kg KB 5x1 snatch each side
25 kg 1x15 machine curls
70 kg 1x22 cable row
fluff
total rpe 7
total time 1 h
2023-12-29
1 h movement
2023-12-31
ramp up to
160 kg 1x1 DL
166 kg 1x1 DL
110 kg 1x1 DL, slow as possible
110 kg 1x8 DL
1x20 kg KB 3x10 hunter squat each side
25 kg plate each hand, 8 lenghts farmers walk (many people in the gym, got warm, grip slip due to sweating)
total time 1 h
total rpe 7
2024-01-01
1 h movement
2024-01-02
69 kg 100 DL
1x40 split squat shift jumps
1x70 Hindu squat
90 s 90-90 hold each side
1x70 heel raises
1x25 lying toes to hands
2x1 min hollow hold
1x25 sit-ups
1x3.5 min crawling
total time 55 min
total rpe 7
2024-01-03
1 h movement
2024-01-04
10 min heavy bag
75 kg 3x3 snatch grip high pull
50 kg 3x7 good morning, 3x7 Zercher squat
1x32 kg KB 5x1 snatch each side
70 kg 1x25 seated cable row
25 kg 1x16 machine curls, cluster set
fluff
total time 55 min
total rpe 7
2024-01-06
1 h movement
2024-01-07
ramp up to
160 kg 1x1 DL
167 kg 1x1 DL
110 kg 1x1 DL, as slow as possible
110 kg 1x9 DL
1x20 kg KB 3x12 hunter squat each side
25 kg plate each hand, 8 lenghts carry
total time 1 h
total rpe 7
2024-01-09
69 kg 100 DL
1x40 split squat shift jumps
1x70 Hindu squat
2.5 min horse stance
1x25 lying toes to hands
1x1 min hollow hold
1x25 sit-ups
1x4 min, 1x3 min crawling
total time 1 h
total rpe 7
2024-01-11
10 min heavy bag
75 kg 3x3 snatch high pull
50 kg 3x8 squat morning, 3x8 Zercher squat
1x32 kg KB 5x1 snatch, each side
25 kg 1x16 machine curls
70 kg 1x26 seated cable row
total time 57 min
total rpe 7
2024-01-13
1 h movement
2024-01-14
ramp up to
160 kg 1x1 DL
168 kg 1x1 DL
110 kg 1x1 DL, as slow as possible
110 kg 1x10 DL
1x20 kg KB 3x12 hunter squat each side
25 kg plate each hand 8 rounds carry
total time 1 h
total rpe 7
2024-01-15
1 h movement
2024-01-16
70 kg 100 DL
1x40 split squat shift jumps
1x70 Hindu squat
90 s 90-90 hold each side
1x73 heel raises
1x25 lying toes to hands
2x1 min hollow hold
1x25 sit-ups
1x 4 min crawling
total time 1 h 3 min
total rpe 7
had eaten panetoni before, didnt feel super after that