2025-05-28
1 h movement
incl
70 kg 8x1 BP
rpe 6
2025-05-29
Cycle 55 Week 3 Day 2
12 min heavy bag
ramp up to
92 kg 5x1 squat
81 kg 1x5 squat
61 kg 1x20 squat
90 kg cable 1x18 seated row
100 kg machine 3x12 seated dips
1 h
rpe 7
1 Like
2025-05-30
1 h movement
incl
1x32 kg KB 8x1 circus press each side
70 kg 8x1 BP
1 h
rpe 6
2025-05-31
1 h movement
incl
1x20 kg KB 2x12, 1x14 hunter squat
90 s horse stance
90 s 90-90 hold each side
12 min 262 kcal stationary bike
rpe 7
Cycle 55 Week 3 Day 3
ramp up to
90 kg 1x1 BP, fail, butt lifted but weight went up
90 kg 1x1 BP, OK lift
2x26 kg DB 1x18 incline BP
3 x (1x45 kg DB 1x10 row each side, 1x34 kg DB 1x10 pullover)
1 h
rpe 7
eye twitching has stopped, prolly was the methylene blue
2 Likes
from 2025-05-02 to 2025-05-07 some kind of infection, a bad cold
2025-05-08
Recovery training
ramp up to
95 kg 1x1 BP
1x40 kg DB 1x22 row, each side
2x26 kg DB 1x17 incline BP
1x32 kg DB 1x18 pullover
46 min spent all the gunpowder in the barrel
continue with light movements up to 1 h total time
1 Like
2025-06-10
Cycle 55 Week 4 Day 1
60 kg 5 x (1x3 high pull, 1x1 clean and press)
ramp up to
134 kg 5x1 DL
114 kg 1x8 deficit DL
84 kg 1x12 RDL
leg press + 0 kg 3x5 ohp
2x7 kg DB 3x15 curls
8x1 bw pullups
1 h
rpe 7
2 Likes
2025-06-11
1 h movement
incl
75 kg 8x1 BP
1x32 kg DB 8x1 circus press each side
ca 10x1 pullups
rpe 6
1 Like
2025-06-12
Cycle 55 Week 4 Day 2
12 min heavy bag
ramp up to
93 kg 5x1 squat
82 kg 1x5 squat
61 kg 1x20 squat
100 kg machine 3x12 seated dips
90 kg cable 1x20 seated row
cool down movements
1 h
rpe 7 (will recover within 48 h)
2 Likes
2025-06-14
1 h movement
incl
1x20 kg KB 3x14 hunter squat each side
90 s horse stance
90 s split squat hold each side
35 kg 1x20 leg extension
12 min 262 kcal bike
rpe 7
1 Like
2025-06-15
Cycle 55 Week 4 Day 3
ramp up to
95 kg 1x1 BP
2x26 kg DB 1x19 incline BP
1x40 kg DB 1x23 row, right hand
1x40 kg DB 23x1 row, left hand, wrist pain level 5
1x32 kg DB 1x24 pullover
1 h
rpe 7
2 Likes
2025-06-17
Cycle 56 Week 1 Day 1
60 kg 5 rounds ( 1x3 high pull, 1x1 clean and press)
ramp up to
136 kg 5x1 DL
116 kg 1x8 deficit DL, wrist pain at rep 5 had to reset mixed grip between reps
86 kg 1x12 RDL
70 kg 3x5 BP
75 kg 1x12 cable lats pulldown
70 kg 1x12 cable lats pulldown
65 kg 1x12 cable lats pulldown
movement
1 h
estimated recovery 48 h
2 Likes
2025-06-19
Cycle 56 Week 1 Day 2
skipped heavy bag due to lefty wrist pain, instead
60 kg 5 rounds(1x3 high pull, 1x1 clean and press)
ramp up to
94 kg 5x1 squat
82 kg 1x5 squat
62 kg 1x20 squat
100 kg 3x12 seated machine dips
90 kg cable 1x23 seated row
fluff
1 h
felt like a spent resource, but will prolly recover in 48 h
2 Likes
2025-06-20
1 h movement
incl
80 kg 8x1 BP
bw 8x1 pullups
will recover in 24 h (rpe 6)
2025-06-21
1 h movement
incl
1x20 kg KB 3x15 hunter squat each side
90 s horse stance
attempted 90 s split squat stance (90-90 hold) each side, had to relieve and resume hold several times
35 kg 1x21 leg extensions
12 min bike 262 kcal
will recover in 48 h (rpe 7)
2 Likes
2025-06-22
Cycle 56 Week 1 Day 3
ramp up to
95 kg 1x1 BP
2x26 kg 1x19 incline BP
1x40 kg DB 1x24 row right side
1x40 kg DB 6x4 row left side, more sets less reps per set to mitigate wrist pain
1x32 kg DB 1x24 pullover
movement
1 h
will recover in 48 h
2 Likes
2025-06-24
Cycle 56 Week 2 Day 1
60 kg 5 x (1x3 high pull, 1x1 clean and press)
ramp up to
138 kg 5x1 DL, rpe 5
118 kg 1x8 deficit DL, rpe 7
88 kg 1x12 RDL, rpe 7
leg press + 0 kg 3x5 ohp, rpe 7
75 kg 1x12 lats pull down, rpe 9.5 (rpe 10 = technical failure)
70 kg 1x12 lats pull down, rpe 10
65 kg 1x12 lats pull down, rpe 11
1 h
will recover in 48 h
1 Like
2025-06-26
Cycle 56 Week 2 Day 2
60 kg 5 x (1x3 high pull, 1x1 clean and press)
ramp up to
95 kg 5x1 squat
83 kg 1x5 squat
62 kg 1x20 squat
90 kg 1x24 seated cable row
100 kg 2x12, 1x13 seated machine dips
2x7 kg DB 1x20 curls
1 h
will recover in 48 h
2 Likes
2025-06-28
1 h movement, hotel gym
incl
1x20 kg KB 3x15 hunter squat each side
90 s horse stance
90 s split squat 90 deg stance each side, had to reset several times
35 kg 1x22 leg press
rpe 7
2025-06-29
Cycle 56 Week 2 Day 3
ramp up to
95 kg 1x1 BP
80 kg 1x5 BP
2x26 kg DB 1x19 incline BP
1x40 kg DB 1x25 row right side
1x40 kg DB 5x5 row left side, adjusted sets/reps to accommodate for wrist pain
1x32 kg DB 1x25 pullover
movement
1 h
will recover in 48 h
2 Likes
2025-07-01
Cycle 56 Week 3 Day 1
60 kg 5 x (1x3 high pull, 1x1 clean and press)
ramp up to
140 kg 5x1 DLĀØ
120 kg 1x8 deficit DL
90 kg 1x12 RDL
leg press + 1 kg 3x5 ohp
75 kg 1x12 lats pull down, rpe 9
70 kg 1x12 lats pull down, rpe 9
65 kg 1x12 lats pull down, rpe 10 (technical failure)
movement
1 h
estimated recovery time 48 h
2 Likes