2024-01-17
Extra
1 h movement
2024-01-18
Cycle 40 Week 4 Day 2
75 kg 3x3 snatch high pull
50 kg 3x9 squat morning, 3x9 Zercher squat
1x32 kg KB 5x1 snatch each side
70 kg 1x27 seated cable row
fluff
10 min heavy bag
total time 1 h
total rpe 7
2024-01-19
Extra
1 h movement
2024-01-21
Cycle 40 Week 4 Day 3
ramp up to
160 kg 1x1 DL
169 kg 1x0 DL, fail
cued myself: butt down and press press press
169 kg 1x1 DL, did the lift but bracing was off because i thought i might fart and got a bit of back pain as a result
110 kg 1x1 DL as slow as possible
110 kg 11x1 DL
1x20 kg KB 3x12 hunter squat each side
few and inclined push ups, collarbone fracture rehab
25 kg plate each hand 8 rounds carry (ca 240 m)
total time 1 h
total rpe 7
2024-01-23
Cycle 41 Week 1 Day 1
70 kg 100 DL
1x25 lying toes to hands
1x25 sit-ups
2x1 min hollow hold
1x4 min crawling
1x70 Hindu squat
1x40 split squat shift jumps
90 s 90-90 hold each side
total time 1 h
total rpe 7
2024-01-24
sick (flu like symptoms)
2024-02-08
first something after flu, still weak
10 min heavy bag, slow, weak, out of breath
75 kg 3x3 high pull, canāt remember this but it should have happened
50 kg 3x5 good morning, 3x5 zercher squat
1x32 kg KB 5x1 snatch each side
70 kg cable 1x18 seated row
25 kg machine 1x7 curls
total time 1 h
total rpe 6.5
2024-02-10
1 h movement
rpe 5
2024-02-11
35 min DL
ramp up to
160 kg 0x1 DL, first attempt fail
160 kg 1x1 DL, heavy af, still weak after flu
110 kg 1x10 touch and go DL
total rpe 6.5
was trashed the day after
2024-02-13
restarting
Cycle 41 Week 1 Day 1
70 kg 100 DL
1x25 lying toes to hands
1x1 min hollow hold
movement
total time 1 h
total rpe 6.5
still weak after flu, took it easy
2024-02-16
Cycle 41 Week 1 Day 2
10 min heavy bag, much better than a week ago
75 kg 3x3 high pull
50 kg 3x6 good morning, 3x6 Zercher squat
1x32 kg KB 5x1 snatch each side
70 kg 1x21 seated cable row
25 kg 1x8 machine curls
grip fluff
1 h
rpe 7
2024-02-18
Cycle 41 Week 1 Day 3
ramp up to
160 kg 2x1 DL
110 kg 1x13 RDL
fluff
2x25 kg plates 1x4 rounds carry
total time 55 min
rpe 6.5
2024-02-19
1 h movement
2024-02-20
Cycle 41 Week 2 Day 1
dinner before, still full
71 kg 3x20, 8x5 DL
52 push ups sprinkled
1x25 lying hands to toes
1x1 min hollow hold
fluff
total time 54 min
rpe 7
2024-02-21
1 h movement
2024-02-22
Cycle 41 Week 2 Day 2
10 min heavy bag, slightly sluggish compared to last week
75 kg 3x3 high pull
50 kg 3x7 good morning, 3x7 Zercher squat
1x32 kg KB 5x1 snatch each side
70 kg cable 1x23 seated row
25 kg machine 1x9 curls
fluff incl 1x4 pullups
1 h
rpe 7
2024-02-24
1 h movement
incl ramp up to
1x36 kg DB 1x1 clean and press each side
2024-02-27
bicycled to and from work in the cold, got lower back pain now, post poning Cycle 41 Week 3 Day 1
2024-03-(02, 03, 04)
got bad lower back pain still
1h movement per day, nothing fancy, just light movement
2024-03-05
still lower back pain
1 h movement
including
90-90 hold for 90 s each side
3x2 min crawling
3x47 s dead hang
ramp up to
1x34 kg DB clean and press
2024-03-06
1 h movement
incl
90-90 hold for 90 s each side
box lifts
3x48 s dead hang
3x2 min crawling
2024-03-07
1 h movement
incl
6 min vertical shake
90-90 hold for 90 s each side
6 min heavy bag
40 kg 1 min good morning hold
40 kg 1x8 Zercher squat
1x32 kg KB 5x1 snatch
95 kg 2x10 triceps machine press
25 kg 1x16, 1x8 biceps curl machine
75 kg 1x20 seated cable row
fluff
ramp up to
1x34 kg DB clean and press each side
1 h
rpe 6.5