2024-09-26
Cycle 47 Week 3 Day 2
12 min heavy bag
33 kg 3x20 squat
80 kg cable 1x29 seated row
95 kg machine 1x24, 6x1 seated dips
2x8 kg DB 2x16 incline bench curls
fluff
1 h
rpe 7
tweaked my back a little
1 Like
2024-09-28
1 h movement incl
61 s dead hang, 90 s horse stance, 1x36 kg DB clean and press
2024-09-29
Cycle 47 Week 3 Day 3
2x26 kg DB 1x17 incline BP
1x40 kg DB 1x18 row each side
1x32 kg DB 1x18 pull over
1x20 kg KB 1x15 hunter squat each side
leg press + 0 kg 3x5 OHP
leg press + 0 kg 1x15 one legged press each side
90 s 90-90 hold each side
1 h
rpe 7
1 Like
2024-10-01
Cycle 47 Week 4 Day 1
ramp up to
160 kg 1x1 DL
110 kg 1x12 DL
leg press + 0 kg 3x5 OHP
fluff
1 h
rpe 7
felt like a ship wreck when i started the session, but the heavy DL went smooth
1 Like
2024-10-03
Cycle 47 Week 4 Day 2
12 min heavy bag, my left elbow got some pain
34 kg 3x20 squat
80 kg cable 1x30 seated row
95 kg machine 1x23 seated dips, cut short due to elbow pain
2x8 kg DB 3x16 seated incline curls
fluff
1 h
rpe 7
1 Like
2024-10-06
Cycle 47 Week 4 Day 3
2x26 kg DB 1x16 incline BP
1x40 kg DB 1x19 row each side
1x32 kg DB pull over
1x20 kg KB 1x15 hunter squat each side
leg press + 0 kg 3x5 OHP
leg press + 0 kg 1x15 one legged press each side
90 s horse stance
rpe 7
1 h
1 Like
2024-10-08
Cycle 48 Week 1 Day 1
ramp up to
1x38 kg DB 1x1 clean and jerk
leg press + 0 kg 3x5 OHP
1x20 kg KB 1x26 swings, 1x18 inverse row, 1x12 push ups+, 1x26 back n forth lunges
1x20 kg KB 1x26 swings, 1x18 inverse row, 1x12 push ups+, 1x26 back n forth lunges
1x20 kg KB 1x26 swings, 1x18 inverse row, 1x12 push ups, 1x26 shifting split squat jumps
1x20 kg KB 1x26 swings, 1x18 inverse row, 1x12 push ups, 1x26 shifting split squat jumps
1 h
rpe 7
wifey had made apple pie, and i, of course, ate it before the training
i almost puked at the end, training stuffed with apple pie added to the challenge
1 Like
2024-10-09
1 h movement
incl
dragon flag
90 s horse stance
tried dead hang but grip too slippery
90 s 90-90 hold one side, forgot the other
planche approximation
1 Like