T Nation

Deadlift 200 kg and Muscle Up Before March 2019


#162

07-Mar-2018
20 kg 1x20 good mornings, 1x10 strict press, 5x5 back squat, 1x3 clean
40 kg 1x10 strict press, 1x5 back squat
60 kg 1x5 back squat
back squat 1x2 80 kg, 90 kg, 100 kg
110 kg 6x2 back squat pr
bench press 1x5 60 kg, 1x2 80 kg, 6x2 90 kg new pr, high 21 low 12
sprinkling neutral grip BW pull ups 1+1+2+3+7+7+7+6 reps
BW dips 3x8
Dumb bell pull over 1x8 22 kg, 1x16 24 kg new pr
curls, face pulls


#163

got the flu, no training for from the 8th and forward.

also, my elbows are crankier than ever, i’m taking 3 moths off from the pull ups.


#164

30-Mar-2018
first training in 3 weeks after flu, still coughing and feeling weak, starting with some warm up weights

20 kg 1x20 good mornings, 1x10 strict press, 5x5 back squat, 1x5 clean
40 kg 1x10 strict press, 1x5 back squat
60 kg 1x5 back squat
70 kg 12x1 DL + High Pull
BW push ups 2x10
fat man pull ups with fat grips 5x3


#165

31-Mar-2018
20 kg 1x20 good mornings, 1x10 strict press, 5x5 back squat, 1x5 clean
40 kg 1x10 strict press, 1x5 back squat
60 kg 1x5 back squat
80 kg 1x5 back squat
70 kg 6x2 DL + High Pull
20 kg 1x10 Bench press
60 kg 1x5 Bench press
80 kg 6x2 Bench press
0 kg 1x8 T-bar row
10 kg 1x8 T-bar row
20 kg 1x8 T-bar row
30 kg 3x8 T-bar row

my morning weight was 90 kg today, i have dropped 8 kg since i got sick and i think the last few days i have gained back a couple of kgs since rock bottom. i feel significantly weaker in the squat and the bench press.


#166

01-Apr-2018
20 kg 1x20 good mornings, 1x10 strict press, 5x5 back squat, 1x5 clean
forward foot elevated split squats 2x10 16 kg each side
rear foot elevated split squats 1x10 16 kg + 1x10 8 kg each side
face pulls, curls, cable flyes
1x15 push ups, 1x10 push ups
60 kg 2x10 hip thrusts


#167

02-Apr-2018
20 kg 1x20 good mornings, 1x10 strict press, 5x5 back squat, 1x5 clean
30 kg 1x3 power clean, 1x3 OH-squat, 1x3 clean
40 kg 1x3 power clean, 1x3 OH-squat, 1x3 clean
50 kg 1x6 OH-squat
70 kg 3x4 DL + high pull
DL 1x2 100 kg 120 kg
140 kg DL 6x2
1x8 2x16 kg INCLINE BENCH DUMB BELL PRESS
3x8 2x22 kg INCLINE BENCH DUMB BELL PRESS
1x8 2x16 kg DUMB BELL PULL OVER
3x8 2x22 kg DUMB BELL PULL OVER


#168

Take your time mate, the flu can wreak havoc on your system for ages. The other year I got the real flu, and was weak as a kitten for weeks.


#169

2018-04-04
rest day

i have been contemplating my plans for the future and arrived at the following framework, 6 different training sessions in a sequence and using the abbreviations:
LR: Low rep 1x3-10@RPE9 or 6x2@8RM
HR: High rep 10x3@9RM or 3x8@10RM or 2x10@11RM or 1x20@RPE10

Session 1) DL conventional + Front Squat LR + DIPS + Fat guy pull ups

Session 2) Back Squat LR + High Pull + Bench LR + Tbar row

Session 3) Split Squats + Hip Thrusts + push ups + face pulls + curls + cable flyes

Session 4) DL variation + core work + inclined bench dumb bell press + dumb bell pull over

Session 5) Back Squat HR + OH Press + face pulls + curls + cable flyes

Session 6) Front Squat + High Pull + Dumb bell clean and press

and whenever i have something left at the end of a session i might add a finisher in form of prowler or loaded carry or panther walk. Considerably less pull ups than before, i hope my elbows will get less cranky.


#170

04-Apr-2018
20 kg 1x20 good mornings, 1x10 strict press, 5x5 back squat, 1x5 clean
40 kg 1x10 strict press, 1x5 back squat
50 kg 1x5 back squat, 6x2 strict press
60 kg 1x5 back squat
80 kg 1x5 back squat
90 kg 1x5 back squat
fat man pull ups


#171

06-Apr-2018
20 kg 1x20 good mornings, 1x10 strict press, 5x5 back squat, 1x5 clean
1x20 thoracic bridge
40 kg 1x5 back squat
50 kg 1x5 back squat
60 kg 1x5 back squat, 1x5 front squat
70 kg 1x6 front squat, attempt at rep 7 failed
60 kg 2x8 front squat
70 kg 3x6 DL + high pull
Dumb bell 2x16 kg 3x8 clean and press


#172

07-Apr-2018
extra training, trying to apply neural charge principle
20 kg 1x20 good mornings, 1x10 strict press, 5x5 back squat, 1x5 clean
30 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 3x3 snatch, count to 90 OH carry


#173

08-Apr-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 2x5 clean
40 kg 1x5 back squat
60 kg 1x5 back squat, 1x10 front squat, 1x5 DL
100 kg 1x2 DL
120 kg 1x2 DL
140 kg 1x2 DL
150 kg DL 6x2
2x20 sec hollow rock, L-sit approx, side plank, frog
2x15 push ups, fat man pull ups


#174

10-Apr-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 1x5 back squat
90 kg 1x5 back squat
100 kg 1x5 back squat
20 kg 1x10 bench press
60 kg 1x10 bench press
82.5 kg 6x2 bench press
75 kg 12x1 DL + high pull
0 kg 1x8 T-bar row
10 kg 1x8 T-bar row
20 kg 1x8 T-bar row
30 kg 1x8 T-bar row
40 kg 1x20 T-bar row


#175

12-Apr-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
forward foot elevated split squats 2x10 16 kg each side
rear foot elevated split squats 2x10 16 kg each side
face pulls, curls, cable flyes
1x18 push ups, 1x10 upside down push ups
i forgot to do 60 kg 2x15 hip thrusts


#176

14-Apr-2018
3 h seminar
jump and land drill
lunges
squat 1x3 20-30-40-50-60-70-80-90-100 kg
frankenstein squat 1x3 20-30-40-50-60-70 kg
oh-squat 1x3 1x3 20-30 kg
DL 1x3 40-60-80-100-120-130-140-150 kg, 3x1 170 kg, 190 kg failed


#177

16-Apr-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
40 kg 1x10 strict press, 1x5 back squat
50 kg 6x2 strict press, 1x5 back squat
60 kg 1x5 back squat
80 kg 1x5 back squat
90 kg 2x10 back squat
1x8 2x8 kg INCLINE BENCH DUMB BELL PRESS
1x16 2x22 kg INCLINE BENCH DUMB BELL PRESS
1x8 1x8 kg DUMB BELL PULL OVER
1x20 1x22 kg DUMB BELL PULL OVER
fat man pull ups, curls
2x1 planche approximation


#178

18-Apr-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
40 kg 1x5 back squat
60 kg 1x5 back squat, 1x5 front squat
70 kg 1x7 front squat rpe 10 (the damned flu, i’m even weaker in the front squat than when i started this logg)
65 kg 2x8 front squat
75 kg 3x6 DL + high pull
Dumb bell 2x18 kg 3x8 clean and press


#179

19-April-2018
10 hill sprints


#180

20-Apr-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
lunges, 1x20 thoracic bridge
30 kg 1x3 power snatch, 1x3 oh-squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 oh-squat, 3x3 snatch
50 kg 1x7 oh-squat
65 kg 1x10 front squat
80 kg 1x3 DL
100 kg 1x3 DL
120 kg 1x3 DL
140 kg 1x2 DL
155 kg 4x2 DL
2x20 sec hollow rock, 2x20 sec side planks, 2x20 sec L-sit
3x8 bw dips
curls, cable flyes, face pulls

planned to do DL 6x2 at 155 kg but my left side lower back felt a lil funky

morning weight 92 kg, still -6 kg from the flu


#181

22-Apr-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
lunges 2x6 one hand OH bar
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 1x5 back squat
100 kg 1x2 back squat
110 kg 2x6 back squat
70 kg 3x4 DL + high pull
20 kg 1x10 bench press
60 kg 1x10 bench press
82.5 kg 4x2 bench press
80 kg 2x2 bench press, got weaker in the bench press???
T-bar row 1x8 0 kg, 20 kg, 42.5 kg, 42.5 kg, 42.5 kg