2024-08-13
36 min movement
1x20 kg KB 1x26 swing, 1x15 inverse row, 1x26 backnforth lunges, 1x8 pushups
1x20 kg KB 1x26 swing, 1x15 inverse row, 1x26 backnforth lunges, 1x8 pushups
1x20 kg KB 1x26 swing, 1x15 inverse row, 1x26 split jumps, 1x8 pushups
1x20 kg KB 1x26 swing, 1x15 inverse row, 1x26 split jumps, 1x8 pushups
1 h
rpe 7
2024-08-15
12 min heavy bag
29 kg 3x20 squat
80 kg cable 1x22 seated row
95 kg machine 1x25 dips
fluff
1x32 kg KB 5x1 snatch each side
1 h
rpe 7
20244-08-18
2x26 kg DB 3x12 incline BP
1x40 kg DB 1x12 row each side, 1x32 kg DB 1x12 pullover
1x40 kg DB 1x12 row each side, 1x32 kg DB 1x9 pullover
1x40 kg DB 1x12 row each side, 1x32 kg DB 1x8 pullover
total rpe 7
1 h
2024-08-22
12 min heavy bag
30 kg 3x20 squat
80 kg cable 1x24 seated row
95 kg machine 1x25 seated dips
fluff
rpe 7
1 h
2024-08-25
ramp up to
2x26 kg DB 1x13 incline BP
1x40 kg DB 1x13 row each side
1x32 kg DB 1x13 pull over
1x20 kg KB 1x12 goblet hunter squat each side
leg press + 0 kg 8x1oh press (one knee on the back support the foot of the other leg on the floor, pushing with hands on the handles of the foot pad, heavy af but feels really good)
leg press + 0 kg 1x12 one leg press each side
1 h
rpe 7
just one set per exercise and i pushed them as hard as i could, weaker than expected, the incline BP though was limited by my clavicle fracture which i felt during the lifts, guess the weakness is due to all the blueberry pie ive been consuming this weekend, im not cheap with the butter when i make pie
240827
36 min movement incl 1x36 kg DB clean and press
24 min leg press OH press/one leg press and movement
rpe 7
1 h
skipped scheduled conditioning session, i felt it would be too demanding
2024-08-29
12 min heavy bag
30 kg 3x20 squat
80 kg cable 1x25 seated row
95 kg machine 1x26 seated dips, edited, accidentally wrote curls
fluff
1 h
rpe 7
2024-08-31
1 h movement
incl 2 x 1 min dead hang
90 s horse stance
2024-09-01
2x26 kg DB 1x14 incline BP
1x40 kg DB 1x14 row each side
1x32 kg DB 1x14 pullover
1x20 kg KB 1x12 hunter squat each side
1x32 kg KB 5x1 snatch each side
leg press + 0 kg 1x4, 1x3 OH-press
leg press + 0 kg 1x12 one leg press each side
1 h 2 min
rpe 7
2024-09-07
12 min heavy bag
30 kg 3x20 squat
80 kg cable 1x26 seated row
95 kg machine 1x30 seated dips
fluff
rpe 7
1 h
2024-09-08
2x26 kg DB 1x15 incline BP
1x40 kg DB 1x15 row each side
1x32 kg DB 1x15 pull over
1x20 kg KB 1x12 hunter squat each side
leg press + 0 kg 4x4 OH push press
leg press + 0 kg 1x12 one leg presses each side
90 s horse stance
90 s 90-90 hold each side
1x15 of some core fluff
1 h
rpe 7
2024-09-10
leg press + 0 kg 3x5 OHP
fluff
15x1 BW pull up variations
2 x (1x20 kg KB 1x26 swing, 1x20 inverse pull up, 1x26 backnforth lunges, 1x10 push ups)
1 h
rpe 7
2024-09-12
12 min heavy bag
31 kg 3x20 squat
80 kg cable 1x27 seated row
95 kg machine 1x30 seated dips
fluff
1 h
rpe 7
2024-09-15
2x26 kg DB 1x16 incline BP
1x40 kg DB 1x16 row each side
1x32 kg DB 1x16 pullover
1x20 kg KB 1x12 hunter squat each side
leg press + 0 kg 3x5 OHP
90 s horse stance
leg press + 0 kg 1x15 one legged presses
1 h
rpe 7
2024-09-17
81 kg 3x20 DL
leg press + 0 kg 3x5 OHP
leg press + 0 kg 1x15 one legged presses each side
90-90 for 90 s each side
horse stance 90 s
1 h
rpe 7
2024-09-19
12 min heavy bag
32 kg 3x20 squat
80 kg cable 1x28 seated row
95 kg machine 1x22, 8x1 seated dips, increased ROM compared to last time
2x8 kg DB 3x14 incline bench curls
fluff
1 h
rpe 7
2024-09-22
2x26 kg DB 1x16 incline BP
1x40 kg DB 1x17 row each side
1x32 kg DB 1x17 pullover
1x20 kg KB 1x15 hunter squat
leg press + 0 kg 3x5 OHP
leg press + 0 kg 1x15 one legged presses each side
90-90 for 90 s each side
1 h
rpe 7
2024-09-24
34 min movement
1x20 kg KB 1x26 swing, 1x12 push ups, 1x26 back and forth lunges, 1x16 reverse row
1x20 kg KB 1x26 swing, 1x11 push ups, 1x26 back and forth lunges, 1x16 reverse row
1x20 kg KB 1x26 swing, 1x10 push ups, 1x26 split squat shift jumps, 1x16 reverse row
1x20 kg KB 1x26 swing, 1x10 push ups, 1x26 split squat shift jumps, 1x16 reverse row
1 h
rpe 7