2024-12-20
1 h movement
2024-12-21
1 h movement
2024-12-22
Cycle 50 Week 2 Day 3
2x26 kg DB 1x18 incline BP
1x40 kg DB 1x20 row each side
1x32 kg DB 1x22 pullover
1x20 kg KB 1x20 hunter squat each side
leg press + 0 kg 2x8 ohp
1 h
rpe7
1 Like
2024-12-24
Cycle 50 Week 3 Day 1
ramp up to
160 kg 1x1 DL, stopped here tweaked my lower back
60 kg 1x25 bb row
60 kg 5x1 clean and press
32 kg KB 5x1 snatch
1 h
rpe 9 (long recovery due to lower back tweak)
2024-12-25
1 h movement
some discomfort from lower back tweak
2024-12-26
Cycle 50 Week 3 Day 2
12 min heavy bag
45 kg 2x20 squat, challenging from lower back tweak but i did it
100 kg machine 3x10 seated dips
85 kg cable 1x25 seated row
45 min, cut short to get in time for dinner
rpe 7
2024-12-27
1 h movement
2024-12-28
1 h movement
incl
1x38 kg DB 7x1 clean and press each side
1 Like
2024-12-29
Cycle 50 Week 3 Day 3
2x26 kg DB 2x2 incline BP
2x28 kg DB 1x1 incline BP
2x30 kg DB 1x1 incline BP
2x26 kg DB 1x17 incline BP, rpe 10
1 rep regression, can be explained by under recovery due
to 6th day training in a row with a lower back tweak
1x40 kg DB 1x20 bent forward row each side
1x32 kg DB 1x22 pullover, rpe 10
1x20 kg KB 1x20 hunter squat
leg press + 0 kg 2x8 ohp
1 h
rpe 7.5
twas tough to hit the numbers today
1 Like
2024-12-30
1 h movement
2024-12-31
Cycle 50 Week 4 Day 1
60 kg mix (3x3 DL + high pull, 5x1 clean and press, 3x5 shrug DL, 1x26 bb row-last few reps w short pause, fluff)
mix (leg press + 0 kg, 3x8 ohp,
90-90 hold 90 s each side, 2x26 split squat shift jumps, fluff)
1 h
rpe 7
1 Like
2025-01-01
1 h movement
incl
1x38 kg DB 5x1 clean and press each side
2025-01-02
Cycle 50 Week 4 Day 2
12 min heavy bag, slow and sluggish, the hits felt slightly painful
46 kg 2x20 squat
85 kg cable 1x26 seated row
100 kg machine 3x11 seated dips
fluff
1 h
rpe 7
2 Likes
2025-01-04
1 h movement
incl
1x38 kg DB 5x1 clean and press each side
2025-01-05
Cycle 50 Week 4 Day 3
2x26 kg DB 1x17.9 incline BP, rep 18 just shy of lockout on my left
1x40 kg DB 1x20 row each side
1x32 kg DB 1x22 pullover
1x20 kg KB 1x20 hunter squat each side
1x32 kg DB 3x12 scapula rows each side
1 h
rpe 7
scapula rows wasnt very challenging with that weight, i was just trying to find the groove, and they were just something i did when waiting for the leg press to free up, but the leg press didnt free up in time
1 Like
2025-01-07
Cycle 51 Week 1 Day 1
fluff
60 kg 1x5 DL
60 kg 5x1 clean and press
ramp up to
140 kg 5x1 DL
85 kg 2x20 DL
leg press + 0 kg 2x8 ohp
1 h
rpe 7
1 Like
2025-01-09
Cycle 51 Week 1 Day 2
12 min heavy bag
squat racks occupied, substituted with
2x26 kg DB 3x6 cluster clean and press
85 kg cable 1x27 seated row
100 kg machine 2x12, 1x10 dips
fluff
1 h
rpe 7
1 Like
clean and press with 2 heavy (4 me) DB was really fun
i was originally inspired to do DB high pull jumping jacks but i couldnt coordinate with that weight and did something slightly simpler
first set was incredibly challenging i lost breath, but it got easier for each set
1 Like
2025-01-10
1 h extra
47 kg 2x20 squat
ramp up to
1x38 kg DB clean and press each side
3x(2x26 kg DB 1x6 clean and press, 2x40 kg DB 2 lengths farmers walk)
1 h
rpe 7
got doms after this already 2 h after the session
even the soles of my feet got doms
ill take that as an indication it was a good session
1 Like
2025-01-12
Cycle 51 Week 1 Day 3
2x26 kg DB 2x2 incline BP
2x28 kg DB 1x2 incline BP
2x30 kg DB 1x2 incline BP
2x26 kg DB 1x18 incline BP, rpe 10, attempted rep 19
1x40 kg DB 1x20 row each side
1x32 kg DB 1x22 pullover, rpe 10
1x40 kg DB 1x12 scapula row each side
1x20 kg KB 1x20 hunter squat, each side
1x40 kg DB 1x12 scapula row each side
leg press 0 kg 2x8 ohp
1 h
rpe 7
2 Likes
Looks like youāve stayed nice and consistent while I was slacking off!
1 Like
yes i have
2025-01-13
1 h movement
incl
1x40 kg DB 1x1 clean and press each side
2x26 kg DB 3x6 clean and press
2x40 kg DB 4 rounds farmers walk
1 h
rpe 7
1 Like
2025-01-14
Cycle 51 Week 2 Day 1
60 kg 1x5 DL
60 kg 5x1 clean and press
60 kg 3x3 DL+high pull
60 kg 1x27 row
ramp up to
140 kg 5x1 DL
86 kg 1x20 DL
1 h
rpe 7
1 Like
2025-01-16
Cycle 51 Week 2 Day 2
12 min heavy bag
48 kg 2x20 squat
85 kg cable 1x28 seated row, was a bit worried before this set
because i predicted it would be hard
100 kg machine 3x12 seated dips
1x32 kg KB 7x1 snatch each side
fluff
1 h
rpe 7
met my neighbor fredrik and we did some extra DL
100 kg DL some reps while i gave fredrik some cues
just casually deadlifting with a buddie is great fun
1 Like
2025-01-18
1 h movement
2025-01-19
Cycle 51 Week 2 Day 3
training at another gym w wifey
2x25 kg DB 3x12 incline BP
1x25 kg DB 3x12 pullover
60 kg 5x1 ohp
60 kg 1x28 row
100 kg 20x1 DL
2x25 kg 2x6 clean and press
1h 15 min
rpe 7
1 Like
2025-01-21
Cycle 51 Week 3 Day 1
60 kg 5x(1x1 clean and press, 1x3 high pull)
ramp up to
140 kg 2x1, 1x3 DL
87 kg 1x20 DL
ramp up to
1x40 kg DB 1x1 clean and press each side
1x40 kg DB 1x20 row
1 h 10 min
rpe 7
1 Like