2024-11-05
Cycle 48 Week 4 Day 1
movement incl
leg press + 0 kg 3x6 ohp
150 kg 5x1 DL
1 h
rpe 6
talked a while with a young guy (18y) that competed in powerlifting
at about 18 y and 70 kg he did 210 kg DL at competition
life isn’t fair
1 Like
2024-11-07
Cycle 48 Week 4 Day 2
12 min heavy bag
39 kg 2x20 squat
85 kg cable 5x6 seated row
95 kg machine 1x30 seated dips
2x14 kg DB 2x24 s incline bench stretched curl hold
2x12 kg DB 1x14 curl
fluff
1 h
rpe 7
1 Like
2024-11-09
1 h movement
incl ramp up to
1x38 kg DB 1x1 monster press each side
64 s dead hang
2024-11-10
Cycle 48 Week 4 Day 3
2x26 kg 1x17 incline BP
1x40 kg DB 1x20 leaning with hand but wo bench row each side
1x32 kg DB 1x20 pull over
1x20 kg KB 1x18 hunter squat each side
leg press + 0 kg 3x7 ohp
leg press + 0 kg 1x18 single leg press each side
90 s horse stance
1 h
rpe 7
1 Like
2024-11-12
Cycle 49 Week 1 Day 1
83 kg 3x20 DL
60 kg 5x1 clean and press
leg press + 0 kg 3x7 ohp
fluff
1 h
rpe 7
1 Like
2024-11-14
Cycle 49 Week 1 Day 2
12 min heavy bag
35 kg 2x20 squat, should’ve used 40 kg but forgot
95 kg machine 1x28 seated dips
85 kg cable 4x8 seated row
12 kg DB 1x15 incline seated curl
fluff
1 h
rpe 7
1 Like
2024-11-16
1 h movement
incl ramp up to
1x38 kg DB 1x1 clean and press
2024-11-17
Cycle 49 Week 1 Day 3
2x26 kg DB 4x1, 1x17 incline BP, attempted rep 18 almost there
1x40 kg DB 1x20 row each side
1x32 kg DB 1x21 pull over
1x20 kg KB 1x18 hunter squat
leg press + 0 kg 3x7 ohp
leg press + 0 kg 1x18 one legged press each side
90 s horse stance
1 h
rpe 7.5
wanted to up my lifts today, pushed a little extra
1 Like
2024-11-19
Cycle 49 Week 2 Day 1
leg press + 0 kg 3x7 ohp
90 s horse stance
1x32 kg KB 8x1 snatch each side
12 pushups+, 1 pullup, 1x26 kg DB swings, 26 split squat shift jumps
12 pushups+, 1 pullup, 1x26 kg DB swings, 26 split squat shift jumps
12 pushups, 1 pullup, 2x26 back and forth lunges
1 h
rpe 7
dreaded “conditioning” session at the end
1 Like
2024-11-21
Cycle 49 Week 2 Day 2
12 min heavy bag, slow and sluggish
40 kg 2x20 squat, felt like expected
85 kg cable 3x10 seated row, also like expected
95 kg machine 1x23 seated dips, bad result
2x12 kg DB 1x16 incline bench curls
fluff
1 h
rpe 7
felt weak and drained, i guess residue fatigue from last “conditioning” session and also poor diet choice burger king whooper with fries too soon before training
1 Like
2024-11-23
1 h movement
incl
ramp up to
1x38 kg DB 1x1 clean and press each side
2024-11-24
Cycle 49 Week 2 Day 3
2x26 kg DB 2x1 incline BP, 4 min rest/movement in between
2x28 kg DB 1x1 incline BP, 4 min rest/movement in between
2x30 kg DB 1x1 incline BP, 4 min rest/movement in between
2x26 kg DB 1x18 incline BP, rpe 10, new pr
1x40 kg DB 1x20 row, each side
1x32 kg DB 1x22 pull over, new pr
1x20 kg KB 1x18 hunter squat each side
90 s horse stance
leg press + 0 kg 2x8 ohp, new pr
1 h 7 min
rpe 7.5
had to take longer than usual rest between the sets due to the intensity of the sets, even skipped one set of leg press ohp and leg press one leg press
1 Like
2024-11-26
Cycle 49 Week 3 Day 1
ramp up to
160 kg 1x1 DL, hook grip
165 kg 1x1 DL, mixed grip, left turned
170 kg 1x1 DL, mixed grip, right turned
110 kg 1x16 DL
60 kg 5x1 clean and push
90 s horse stance
leg press + 0 kg 2x8 ohp
1 h 17 min
1 Like
2024-11-28
Cycle 49 Week 3 Day 2
12 min heavy bag
41 kg 2x20 squat
2x12 kg DB 1x17 incline bench curls
fluff
95 kg machine 3x12 seated dips
85 kg cable 3x12 seated row
more fluff
1 h
rpe 7
1 Like
2024-11-29
1 h movement
incl ramp up to
1x38 kg DB clean and press each side
2024-11-30
1 h movement
incl ramp up to
1x38 kg DB clean and press each side
2024-12-01
Cycle 49 Week 3 Day 3
2x24 kg DB 1x3 incline BP
2x26 kg DB 1x2 incline BP
2x28 kg DB 1x1 incline BP
2x30 kg DB 1x1 incline BP
2x26 kg DB 1x18 incline BP, rpe 10
1x40 kg DB 1x20 row, each side
1x32 kg DB 1x22 pullover
1x20 kg KB 1x18 hunter squat, each side
leg press + 0 kg 2x8 ohp
leg press + 0 kg 1x18 one legged press, each side
time 1 h 2 min
rpe 7.5
1 Like
2024-12-03
Cycle 49 Week 4 Day 1
ramp up to
1x38 kg DB 1x1clean and press each side
60 kg 5x1 clean and press
fluff (trapz, pull ups)
60 kg 1x5 zercher squat
60 kg 1x20 row
rpe 7
1 h
twas the day for the conditioning session but i skipped that
conditioning is horrible
1 Like
2024-12-05
Cycle 49 Week 4 Day 2
12 min heavy bag
42 kg 2x20 squat
85 kg cable 1x18 seated row
100 kg machine 6x5 seated dips
2x14 kg DB 1x12 incline bench curls
ramp up to
1x38 kg DB clean and press each side
fluff
1 h 6 min
rpe 7
1 Like
2024-12-08
Cycle 49 Week 4 Day 3
2x26 kg DB 1x1 incline BP
2x26 kg DB 1x2 incline BP
2x28 kg DB 1x1 incline BP
2x30 kg DB 1x1 incline BP
2x26 kg DB 1x18 incline BP, rpe 10
1x40 kg DB 1x20 row, each side
1x32 kg DB 1x22 pullover
1x20 kg KB 1x18 hunter squat, each side
leg press + 0 kg 2x8 ohp
leg press + 0 kg 1x18 one legged press, each side
90 s horse stance
time 1 h 1 min
rpe 7.5
1 Like
2024-12-10
Cycle 50 Week 1 Day 1
60 kg 5x1 DL
60 kg 5x1 clean and press
84 kg 3x20 DL
leg press + 0 kg 3x8 ohp
5x1 pull/chin up
fluff
1 h
rpe 7
1 Like
2024-12-12
Cycle 50 Week 1 Day 2
12 min heavy bag
43 kg 2x20 squat
100 kg machine 5x6 seated dips
85 kg cable 1x20 seated row
2x14 kg DB incline bench 1x13 seated curl
fluff
ramp up to
1x38 kg DB 1x1 clean and press each side
1 h 8 min
rpe 7
1 Like
2024-12-13
1 h movement
incl 2x60 s dead hang
2024-12-14
1 h movement
incl ramp up to
1x38 kg DB 2x1 clean and press
2024-12-15
Cycle 50 Week 1 Day 3
2x26 kg DB 1x1, 1x2 incline BP
2x28 kg DB 1x1 incline BP
2x30 kg DB 1x1 incline BP
2x26 kg DB 1x18 incline BP
1x40 kg DB 1x20 row each side
1x32 kg DB 1x22 pull over
1x20 kg KB 1x20 hunter squat each side
leg press + 0 kg, 2x8 OHP
90 s horse stance
1 h
rpe 7
1 Like