T Nation

Deadlift 200 kg and (not Muscle Up) 40 push ups Before March 2019


#342

27-Aug-2018
CoG-T: right hand 18 reps, left hand 16 reps

later
5x20 reps 1x20 kg KB swings
5x5 scapula pull ups
5 x 30 sec hill sprints
total rpe 5


#343

28-Aug-2018
morning weight 92.5 kg, all them veggies and skipping breakfast paying off (-3.5 kg)


#344

28-Aug-2018
1x10 air plane roll w high knee each side
1x20 wall DL (hits the lower back like nothing else)
1x10 torso twists each side (not right name for this one)
1x10 scorpions each side
1x10 thoracic bridge (imo everybody should do this one)
tumbling, heavy bag
20 kg 1x10 RDL, 1x10 good mornings, 1x10 strict press, 3x5 front squat, 3x5 back squat, 1x5 clean
20 kg 2x2 oh side split squat, tried to go deeper
40 kg 1x5 squat
60 kg 1x5 squat
80 kg 1x2 squat
92 kg 1x14 squat new pr
20 kg 1x10 bench
60 kg 1x10 bench
80 kg 1x6 rpe 9.5, 3x2 bench
60 kg 3x12 barbell row
70 kg 2x6 pendlay row
total rpe 7


#345

29-Aug-2018
5x14 push ups
table tennis evening, total rpe 4


#346

30-Aug-2018
1x39 push ups, rpe 10

later
1x20 air plane roll each side
1x15 wall DL
1x10 torso twists each side (not right name for this one)
1x10 scorpions each side
1x20 cobra twist
1x20 ATG BW squats
1x20 thoracic bridge
2x6 slow bw deep lunge to kick each side
tumbling
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 front squat, 5x5 back squat, 1x5 clean
20 kg 1x16 waiter lunges each side
1x12 kg 2x8 KB bottom up waiter lunges each side
curls, face pull, cable lateral raises
total rpe 7


#347

31-Aug-2018
morning weight 91.9 kg
image


#348

01-Sep-2018
1x20 air plane roll each side
1x10 slow high knees each side
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 front squat, 3x5 back squat, 1x5 clean
30 kg 1x3 power snatch
30 kg 1x3 oh squat
30 kg 3x3 snatch
50 kg 6x1 power clean + push press
60 kg 6x1 power clean + push press
82 kg 6x1 DL + high pull
82 kg 1x1 power clean + 1x10 front squat
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x2 DL
150 kg 1x1 DL
160 kg 1x1 DL
170 kg 1x1 DL
145 kg 3x7 DL, new pr
total rpe 8


#349

Do you mean fat gripz? Otherwise you’re going to have to tell me what this is X)


#350

it’s with feet on the floor and with inclined body, thus using the pull to change the inclination. i do however also use the fat gripz when i do them, to rehab my elbows.


#351

awesome Bono congrats

And this is cool:

1 rep from the goal :slight_smile:


#352

not quite 1 rep from, last 9 reps i pause in the push up upper position for a breath, and i thought i should do 40 reps without pausing, so i’m like 10 reps from the goal


#353

I see you :eyes:


#354

09-Sep-2018
have had a cold for 02-Sep
maybe train this evening or wait until tomorrow

later
1x10 air plane roll w high knee each side
1x15 wall DL (hits the lower back like nothing else)
1x10 torso twists each side (not right name for this one)
1x10 scorpions each side
1x20 thoracic bridge (imo everybody should do this one)
tumbling, heavy bag
20 kg 1x10 RDL, 1x10 good mornings, 1x10 strict press, 5x5 front squat, 5x5 back squat, 1x5 clean
40 kg 1x5 squat, 2x8 1x7 oh press
60 kg 1x5 squat
80 kg 1x2 squat
92 kg 1x15 squat new pr
60 kg 2x12 1x11 bb row
total rpe 7


#355

11-Sep-2018
1x20 air plane roll w high knee each side
1x20 wall DL (hits the lower back like nothing else)
1x10 torso twists each side (not right name for this one)
1x10 scorpions each side
1x20 thoracic bridge (imo everybody should do this one)
1x10 air squats
tumbling, heavy bag
20 kg 5x5 front squat
40 kg 1x5 front squat
3 rounds (
63 kg 1x12 front squat
1x14 kneeling abs rollout)
1x12 2x14 kg dumb bell clean and press
2x12 2x12 kg dumb bell clean and press
total rpe 8


#356

12-Sep-2018

45 min light mobility, 5x14 push ups


#357

13-Sep-2018
1x40 push ups (31 straight without breathing pauses in upper push up position)

later
1x10 air plane roll w high knee each side
1x10 bw one legged dl each side
1x10 wall DL
1x10 torso twists each side (not right name for this one)
1x10 scorpions each side
1x10 air squats
1x20 thoracic bridge
tumbling, heavy bag
20 kg 1x10 RDL, 1x10 good mornings, 1x10 strict press, 3x5 front squat, 3x5 back squat, 1x5 clean
30 kg 1x3 power snatch, 1x3 oh squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 oh squat
55 kg 3x3 oh squat
70 kg 1x1 power clean + push press, second rep fail, weak in this one today
70 kg 6x1 dl + high pull
100 kg 1x2 dl
120 kg 1x2 dl
140 kg 1x2 dl
150 kg 1x1 dl
160 kg 1x1 dl
170 kg 1x1 dl
145 kg 1x12 dl, new pr
skipped dips and fat guy pull ups, goes into training debt

according to strength levels calculator i could have a 200 kg repmax

my plan is to go for more volume this year and by January 2019 i will start and train with heavy weights and low reps and see if i can peak my shape before april


#358

15-Sep-2018
1x10 air plane roll w high knee each side
1x10 bw one legged dl each side
1x10 wall DL
1x5 torso twists each side (not right name for this one)
1x5 scorpions each side
1x5 L glute bridge each side
1x10 air squats
1x10 thoracic bridge
tumbling, heavy bag
20 kg 1x10 RDL, 1x10 good mornings, 1x10 strict press, 3x5 front squat, 3x5 back squat, 1x5 clean
20 kg 3x1 side shift squat each side
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 1x2 back squat
92 kg 1x11 back squat, aimed for 1x16 but i guess will power low due to 16-8 IF this week
20 kg 1x10 bench press
60 kg 1x10 bench press
80 kg 1x6 bench press, rpe 9.25
80 kg 4x2 bench press
61 kg 3x12 barbell row
71 kg 2x6 pendlay row
total rpe 7
the big bang, (back squat 1xmax at 92 kg) terminated premature due to lack of will power
i also had really good mobility in the squat today and i think i went a tad deeper than usual
that prolly increased the effort


#359

16-Sep-2018
5 hill sprint
5 rounds (KB swing + curls)


#360

17-Sep-2018
1x10 air plane roll w high knee each side
1x10 bw one legged dl each side
1x10 wall DL
1x10 torso twists each side (not right name for this one)
1x10 scorpions each side
1x10 back lifts
1x20 thoracic bridge
1x10 air squats
tumbling, heavy bag
20 kg 1x10 RDL, 1x10 good mornings, 1x10 strict press, 5x5 front squat, 5x5 back squat, 1x5 clean
20 kg 1x5 sideway oh squat each side
3x1 20 sec back plank
6x1 dragon flag
some scapula raises
total rpe 7


#361

19-Sep-2018
1x10 air plane roll w high knee each side
1x10 bw one legged dl each side
1x10 wall DL
1x5 torso twists each side (not right name for this one)
1x5 scorpions each side
1x10 back lifts
1x5 L-bridge each side
1x10 thoracic bridge
1x10 air squats
tumbling
20 kg 1x10 RDL, 1x10 good mornings, 1x10 strict press, 5x5 front squat, 1x5 clean
30 kg 1x3 power snatch, 1x3 oh squat, 3x3 snatch
40 kg 1x3 power snatch, 1x3 oh squat
50 kg 6x1 power clean + push press
60 kg 6x1 power clean + push press
83 kg 1x5 front squat
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x2 DL
150 kg 1x1 DL
160 kg 1x1 DL
170 kg 1x1 DL
145 kg 1x13 DL, new pr
total rpe 8