2024-03-11
1 h movement
incl
3x50 s dead hang
3x3 min crawling
rpe 6.5
2024-03-12
1 h movement
incl
72 kg 3x20, 8x5 DL
5 pull ups, palm facing backward
3 pull ups, palm facing forward
4 pull ups, palm facing sideways in
rpe 6.5
2024-03-14
Workout
10 min heavy bag
75 kg 3x3 high pull
50 kg 1x5 good morning, 1x5 Zercher squat
1x32 kg KB 5x1 snatch
70 kg 1x24 seated cable row
95 kg 1x15 seated machine dips
25 kg 1x14 seated machine curls
fluff
1 h
rpe 7
2024-03-15
1 h movement
rpe 6
2024-03-16
1h movement
rpe 6
2024-03-17
1 h workout
incl
2x24 kg DB 10x3 incl BP
1x32 kg DB 6x3 pull over
1x30 kg DB 4x3 pull over
pull over alternating with
1x36 kg DB 10x3 row each side
1x20 kg KB 8x3 hunter squat each side
rpe 7
2024-03-21
Cycle 41 Week 3 Day 2
10 min heavy bag
75 kg 3x3 high pull
50 kg 3x5 good morning, 3x5 Zercher squat
1x32 kg KB 5x1 snatch each side
70 kg cable 1x26 seated row
95 kg machine 1x17 seated dips
25 kg machine 1x15 seated curls
fluff
1 h
rpe 7
2024ā03ā22
1 h movement
2024ā03ā23
1 h movement
2024ā03ā24
Cycle 41 Week 3 Day 3
2x24 kg DB 8x4 incl BP
8x(1x36 kg DB 1x4 row, 1x32 kg DB 1x4 pull over)
1x20 kg KB 8x(1x3 hunter squat each side, 1x3 hack squat)
1 h
rpe 7
hack squat was tougher than i thought and i didnt even hit depth
1 Like
2024-03-25
1 h movement
2024-03-26
Cycle 41 Week 4 Day 1
74 kg 3x20, 8x5 DL
some push ups
some fat gay pull ups, skipped pull ups because i thought my elbows would become cranky
fluff
1 h
rpe 6.5
1 Like
2024-03-28
Cycle 41 Week 4 Day 2
12 min heavy bag
75 kg 3x3 high pull
1x32 kg KB 5x1 snatch each side
50 kg 3x6 good morning, 3x6 Zercher squat
25 kg machine 1x17 seated curls
95 kg machine 1x20 seated dips
70 kg 1x28 seated row
1 h
rpe 7
1 Like
A week in the swedish alps, skiing with the kids
2024-04-06
1 h movement
2024-04-07
Cycle 41 Week 4 Day 3
2x24 kg DB 7x5 incline BP
7 x ( 1x36 kg DB 1x5 row, 1x32 kg DB 1x5 pull over)
5 x ( 1x20 kg KB 1x5 goblet hunter squat each side, 1x12 kg KB 1x3 hack squat)
total time 1 h
rpe 7
1 Like
2024-04-10
1 h movement
incl 3x57 s dead hang
90-90 hold for 90 s each side
70 Hindu squat
2024-04-11
Cycle 42 Week 1 Day 2
12 min heavy bag
75 kg 3x3 high pull
50 kg 3x(1x7 good morning, 1x7 Zercher squat)
1x32 kg 5x1 snatch each side
70 kg cable 1x30 seated row
95 kg machine 1x15 seated dips
1x8 kg DB 1x20 curls each side
25 kg machine 1x8 seated curls
fluff
total time 1 h
rpe 7
was troubled by my fractured (3 May 2023) left side collar bone and the adjacent pecs and serratus anterior which took a beating again recently during a fall when skiing a week ago
2024-04-12
1 h movement
2024-04-14
Cycle 42 Week 1 Day 3
2x24 kg DB 6x6 incline BP
6x(1x38 kg DB 1x6 row each side, 1x32 kg DB 1x6 pull over)
5x(1x20 kg KB 1x6 hunter squat, 1x12 kg KB 1x3 hack squat)
1 h
rpe 7
2024-04-18
Cycle 42 Week 2 Day 2
12 min heavy bag
75 kg 3x3 high pull
50 kg 3x(1x8 good morning, 1x8 Zercher squat)
32 kg KB 5x1 snatch
75 kg cable 1x22 row
95 kg machine 1x18 seated dips
25 kg machine 1x10 seated curls
fluff
1 h
rpe 7
1 Like
2024-04-21
Cycle 42 Week 2 Day 3
2x24 kg DB 5x7 incline BP
5 x ( 1x38 kg DB 1x7 row, 1x32 kg DB 1x7 pull over)
3 x (1x18 kg KB 1x7 hunter squat each side, 1x12 kg KB 1x3 hack squat)
1 h
rpe 7
2024-04-22
1 h movement
2024-04-23
Cycle 42 Week 3 Day 1
76 kg 3x20, 8x5 DL
push ups
fluff
rpe 7
1 h
2024-04-25
Cycle 42 Week 3 Day 2
12 min heavy bag
75 kg 3x3 high pull
50 kg 3 x (1x9 good morning, 1x9 Zercher squat)
1x32 kg KB 5x1 snatch
75 kg cable 1x23 seated row
95 kg machine 1x19 seated dips
fluff
rpe 7
1 h