2025-04-24
Cycle 54 Week 2 Day 2
12 min heavy bag, mostly kicking
ramp up to
88 kg 5x1 squat
78 kg 1x5 squat
58 kg 1x20 squat
90 kg cable 3x12 seated row
100 kg machine 2x12, 1x11 seated dips
rpe 7
1 h
2 Likes
2025-04-25
1 h movement
incl
1x40 kg DB 2x1 circus press each side
rpe 6
2025-04-26
1 h movement
incl
1x20 kg KB 3x12 hunter squat each side
90 s horse stance
12 min stationary bike 258 kcal
rpe 7
2025-04-27
Cycle 54 Week 2 Day 3
2x26 kg DB 7x5 incline BP
7 x (1x45 kg DB 1x5 row each side, 1x34 kg DB 1x5 pullover)
1 h 5 min
rpe 7
2 Likes
2025-04-29
Cycle 54 Week 3 Day 1
Deload
1x32 kg KB 1x1 snatch each side
60 kg 5 x (1x3 high pull, 1x1 clean and press)
ramp up to
120 kg 5x1 DL
ramp up to
1x40 kg DB 3x1 circus press each side
mixed with
2x40 kg DB 2x 2*1/2 rounds farmers walk
total rpe 7
1h 3 min
2 Likes
2025-04-30
1 h movement
incl bike 12 min 254 kcal
2025-05-01
Cycle 54 Week 3 Day 2
12 min heavy bag
ramp up to
88 kg 5x1 squat
78 kg 1x5 squat
58 kg 1x20 squat
100 kg machine 3x12 seated dips
90 kg cable 3x12 seated row
1 h
rpe 7
2 Likes
2025-05-02
1 h movement
incl
20 kg KB 3x12 hunter squat each side
90 s horse stance
12 min 255 kcal bike
rpe 7
2025-05-04
Cycle 54 Week 3 Day 3
2x26 kg DB 6x6 incline BP
6 x (1x45 kg DB 1x6 row each side, 1x34 kg DB 1x6 pull over)
ramp up to
1x38 kg DB 1x1 circus press each side
1x40 kg DB 1x1 circus press right side, left side fail two times
rpe 7
1 h 8 min
2 Likes
2025-05-06
Cycle 54 Week 4 Day 1
60 kg 5 x (1x3 high pull, 1x1 clean and press emom)
ramp up to
132 kg 5x1 DL
112 kg 3x5 deficient DL
82 kg 3x8 RDL
leg press + 0 kg 3x5 ohp
75 kg cable 1x12 lats pull down
70 kg cable 1x12 lats pull down
65 kg cable 1x12 lats pull down
1 h 8 min
rpe 7
1 Like
have started a supplementation regime:
beet root juice
magnesium/zink
nattokinase
creatine
astaxhantin
methylene blue
i felt flaky after first serving of methylene blue. could just be a psychological effect of drinking a bad tasting blue liquid. however, decided to half the dose.
2 Likes
2025-05-08
Cycle 54 Week 4 Day 2
12 min heavy bag
ramp up to
89 kg 5x1 squat, did 5 singles i think, lost count several times
79 kg 1x5 squat
59 kg 1x20 squat
90 kg cable 3x12 seated row
100 kg machine 3x12 seated dips
1 h
rpe 7
2 Likes
2025-05-09
1 h movement
incl
1x40 kg DB 3x1 circus press each side
rpe 6
2025-05-10
1 h movement
incl
90 s horse stance
90 s 90-90 hold each side
1x20 kg KB 3x12 hunter squat each side
12 min 261 kcal bike
rpe 7
2025-05-11
Cycle 54 Week 4 Day 3
2x26 kg DB 5x7 incline BP
5 x (1x45 kg 1x7 row each side, 1x34 kg DB 1x7 pullover)
1 h
rpe 7
2 Likes
2025-05-13
Cycle 55 Week 1 Day 1
60 kg 5x(1x3 high pull, 1x1 clean and press emom)
ramp up to
134 kg 5x1 DL
114 kg 3x5 deficit DL
84 kg 3x8 RDL
leg press + 0 kg 3x5 ohp
75 kg cable 1x12 lats pulldown
70 kg cable 1x12 lats pulldown
65 kg cable 1x12 lats pulldown
total time 1 h
rpe 7
2 Likes
2025-05-15
Cycle 55 Week 1 Day 2
12 min heavy bag
ramp up to
90 kg 5x1 squat
80 kg 1x5 squat
60 kg 1x20 squat
90 kg cable 3x12 row
100 kg machine 3x12 seated dips
fluff
1 h
rpe 7
2 Likes
2025-05-16
1 h movement
incl
60 kg 12x1 BP, im trying to get back to BP from a collar bone fracture
rpe 6
2025-05-17
1 h movement
incl
1x20 kg KB 3x12 hunter squat each side
90 s horse stance
90 s 90-90 hold each side
12 min 260 kcal bike
rpe 7
2025-05-18
Cycle 55 Week 1 Day 3
2x26 kg DB 4x8 incline BP
4 x (1x45 kg DB 1x8 row each side, 1x34 kg DB 1x8 pullover)
fluff
1 h
rpe 7
2 Likes