01-Jul-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
30 kg 1x3 power clean, 1x3 oh squat, 3x3 snatch
40 kg 2x3 snatch, 1x2 snatch terminated set due to funky feeling
40 kg 1x20 RDL, 5x(5 good mornings and 5 squats)
3x8 bw dips
1x20 perfect curls
1x20 cable lateral raises
original plan was 4x4 at 155 kg DL, but my back felt painful during snatches and i decided to go into rehab mode and switched to light weight RDL, good mornings and squats. hopefully this won’t develop into a long term issue, i deem it’s due to my abs have not recovered fully from abs rollout the 29-th of june as i had trouble even getting out of bed from DOMS this morning.
below, from training 01 July 2018, a link to a vid of my squats and good mornings. i have put restraints to gauge my squat depth, if i squat deeper than that my butt wink sets in and i also feel that my hip flexors get jammed. i hear the metallic “klonk” when i hit the restraints i know i hit depth. so i reason that the restraints are at the optimal depth for me but eventually i need to take the restraints away and teach my nervous system when i hit proper depth.
03-Jul-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
60 kg 6x1 pendlay row, 1x6 DL+high pull, 1x1 clean and press, 1x3 power snatch from hang
90 kg 1x2 DL
110 kg 1x2 DL
125 kg 1x2 DL
140 kg 1x15 DL, “new pr” but rather a cluster set than a solid set
5 rounds (13 push ups and 30 high knees)
took it “easy” today, due to that i experienced some pain in my mid back during snatches 01-July-2018, so in order not to jeopardize my back in excess i skipped the 4x4 at 155 kg DL that i have pending since 01-Jul-2018 and went for a lighter pr, but then as i progressed in the set my breathing got really heavy and i had to take about 7 to 8 breaths between the last 5 reps.
05-Jul-2018
extra training
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 4x5 back squat
5 rounds (KB 12 kg 1x20 swing + 13 push ups)
2 rounds (1x8 60 kg pendlay row and 20 slowmo airkicks)
05-Jul-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
20 kg 1x16 waiter lunges each side
40 kg 1x5 squat
60 kg 1x5 squat
80 kg 1x2 squat
90 kg 1x2 squat
102.5 kg 3x8 squat
20 kg 1x10 bench press
60 kg 1x10 bench press
80 kg 1x2 bench press
95 kg 2x2 bench press
92.5 kg 4x2 bench press
T-bar row 1x8 25 kg
T-bar row 2x8+1x12 45 kg
07-Jul-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
20 kg 1x16 waiter lunges right side
20 kg 1x16 waiter lunges left side
KB 16 kg 1x20 rear foot elevated split squats each side
KB 16 kg 1x20 front foot elevated split squats each side
1x16 upside down push ups
1x20 cable flyes each side
1x20 face pulls
1x20 perfect curls
KB 12 kg 1x35 (cluster) waiter lunges side
08-Jul-2018 woke up with DOMS in my ass
09-Jul-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
30 kg 3x3 power clean, 1x3 oh squat, 3x3 snatch
40 kg 3x3 power clean, 1x3 oh squat, 3x3 snatch
70 kg 4x1 power clean + push press
82.5 kg 1x7 front squat (rpe 8)
100 kg 1x2 DL
120 kg 1x2 DL
140 kg 1x16 DL, new pr, tho it was a cluster set
1x8 2x16 kg incline bench dumb bell press
3x8 2x26 kg incline bench dumb bell press
1x8 1x24 kg dumb bell pull over
1x15 1x30 kg dumb bell pull over, new pr
so tired when i came home
15-jul-2018
Heavy bag
20 kg 1x20 rdl, 1x20 press, 1x20 good morning, 1x5 clean, 5x5 squat
40 kg 1x13 press, 1x5 squat
50 kg 6x2 press
60 kg 1x5 squat
80 kg 1x2 squat
90 kg 1x2 squat
100 kg 1x2 squat
110 kg 6x2 squat
5x500 m row. 144 kcal
Tried wider stance squat and also breaking at the hips from the start. Maybe its slightly essier to get down to proper depth. At least i didnt feel my back buckle.
Looks like you’ve been good and consistent during my layoff, good on you. I see you changed your goal from muscle-up to 40 pushups though. I’ll assume there’s an explanation that I’ll find when I get the time to delve back through all the archived stuff I missed. Good progress, keep killing it.
checked my weight this morning. Holiday meaning more food and beer and less exercise and my bw gone up to 96.8 kg with a body fat of 19.3 % which i suspect is a fairly inaccurate estimate. OK, that means more veggies for me and less goodies.
ok ok, had 1 WHOLE carrot, 1/2 bell pepper and 2 FULL HANDS of spinach, a 3 egg omelette and only 3 cups of coffee and just one croissant for breakfast, i’m going to get shredded in no time.
18-jul-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
20 kg 1x16 waiter lunges right side
20 kg 1x16 waiter lunges left side
40 kg 1x5 front squat
60 kg 1x5 front squat
80 kg 3x8 front squat, last set rpe 9
3x8 abs rollout from knee
2x18 kg 3x12 dumb bell clean and press, first set slow eccentrics, second set sporty tempo, third set huffing and puffing
lunch: 1 carrot, 1/2 bell pepper, 2 fists of spinach, and cabbage and minced meat pudding, 1 beer
