40 Is Better Than 20

Training Logs
162

14/03/23

C3W2D1

Wu incline walk and mobility

Box jumps between squat Wu sets 4x5x bw

Ssb squats 5x70 5x80 10x90 3x100 3x110 2x110

Bench press 5x5x60 kg

5x bw
15 dips
12 ring inverted rows

Abs

Later in the evening 20’ of kb/bodyweight easy circuit.

Back to the gym today. Felt good. I had a goal of 10 squats with the 90 and stopped there, maybe I had 1 or 2 more. Went with some jokers then.
Bw for assistance to day to get back into the movements.

I hope I will run outside tomorrow, if the weather is not good will be a treadmill workout. New shoes, let’s see how the knees respond.

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163

15/03

endurance

10’ incline walk
50’ jog
10’ row

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164

16/03

C3W2D2

Wu incline walk and mobility
Jumps 3x5

Deadlift 5x90 5x100 10x110 3x120 3x130

Press 5x5x40
Ss pullups 7x6x bw

Lat machine 3 sets

Db incline bench 2x10x25 kg 2x12/10x20 kg
Triceps pull down 3 sets

Some sled dragging
Abs

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165

17/03

endurance

10.00 km run, 64’

18/03

C3W2D3

Wu incline walk, mobility

Box jumps 4x5

Ssb squat 5x5x70 kg

Bench press 5x60 5x70 10x75 2x80 2x85 kg

Incline smith machine press 1x10x30 2x8/6x40 1x8x30

Low cable row 3 sets

Curls 3 sets

Lateral raise 3 sets

Rear delta 2 sets

Abs

Squats felt light and fast, worked to prepare Monday 1+ set. Happy with the bench, I felt strong and I’m confident for next week.

Added some BB work as every 3rd day of the week.

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166

19/01

endurance

Jog/run 50’ (7,39 km @ 6.46 m/km)
100 kb swings
50 air squats

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167

20/03

C3W3D1

Wu incline walk an mobility

Box jumps & single leg box jumps

main: SSB squats 5x80 3x90 7x100 kg 2x2x110 kg

supplemental: Bench press 5x5x65 kg

with a 12 kg vest 5x
10 dips
5 pullups

face pull 3 sets
triceps extensions 3 sets

leg curl, leg extension, calf raise 2 light sets each for knee health

some kb swings during the day at home

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168

21/03

Endurance/cardio

20’ incline walk
25’ run/jog
15’ rower
10’ airdyne bike
10’ incline walk

This was supposed to be a 10 km easy outdoor run but, you know, Irish weather, so it became an easy gym cardio aerobic session.

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169

22/03

C3W3D2

wu incline walk, mobility

jumps random between deadlift wu sets

main: deadlift 5x100, 3x110, 7x122,5, 2x2x130 kg
supplemental: press 5x5x42.5
ss with 8x6xpullups

pushups 4x 20/17/13/12 x bw
ss with 4x6x bw

3 sets of curls
abs

kb swings later during the day

1 Like