Great DL session man.
You’re getting close to 200 kg.
1 Like
20-Sep-2018
1x42 push ups (1x33 without breathing pauses)
1x17 CoG-T left hand
1x20 CoG-T right hand
I think putting in the work even when you’re feeling tapped out is huge, when it comes to gains down the line. You’re killing it with the consistency, and that’s what reaps benefits in the long run.
I’m with Mort here, 200 kg is within reach. Before March is totally doable, just keep being consistent.
1 Like
21-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, 3x5 front squat, 1x5 clean, 5x6 back squat
40 kg 1x5 back squat, 2x8 1x7 strict press
60 kg 1x5 back squat
80 kg 1x2 back squat
92 kg 1x16 back squat, new pr
total rpe 8, but late friday and exhausting week, i can only ask that much from my body
23-Sep-2018
1x10 air plane roll w high knee each side
1x10 wall DL
1x5 torso twists each side (not right name for this one)
1x10 scorpions each side
1x10 back lifts
1x10 bw one legged dl each side
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, 1x6 oh sideway squat
40 kg 1x5 front squat
3 rounds (
64 kg 1x12 front squat
1x16 abs rollout)
2x14 kg 2x12 reps dumb bell curl/clean and press
2x12 kg 1x12 reps dumb bell curl/clean and press
total rpe 8
25-Sep-2018
1x10 air plane roll w high knee each side
1x10 wall DL
1x5 torso twists each side (not right name for this one)
1x10 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, 3x5 front squat, 3x5 back squat, 1x5 clean, 1x6 oh sideway squat
30 kg 1x3 power snatch, 1x3 oh squat, 3x3 snatch
40 kg 1x3 power snatch, 1x3 oh squat
55 kg 3x3 oh squat
70 kg 1x6 DL + high pull
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x2 DL
150 kg 1x1 DL
160 kg 1x1 DL
170 kg 1x1 DL
175 kg 1x1 DL
total rpe 7 (deload day)
3 Likes
Nice 
2 Likes
27-Sep-2018
1x43 push ups (1x33 without breathing pauses)
later
1x10 air plane roll w high knee each side
1x10 wall DL
1x5 torso twists each side (not right name for this one)
1x5 scorpions each side
1x10 back lifts
1x10 bw one legged DL each side
1x5 L-bridge each side
1x10 thoracic bridge
1x10 air squats
tumbling
20 kg 1x10 RDL, 1x10 good mornings, 1x10 strict press, 3x5 front squat, 3x5 back squat, 1x5 clean, 1x6 oh sideway squat
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 1x2 back squat
92 kg 1x16 back squat, pr, felt fatigue in lower back
20 kg 1x10 bench press
60 kg 1x10 bench press
80 kg 1x6 bench press, rpe 10, lousy but prefatigued from 1x43 push ups earlier
80 kg 6x2 bench press
60 kg 3x12 bent over row
total rpe 8
2 Likes
getting closer to both goals great man.
1 Like
29-Sep-2018
1x10 air plane roll w high knee each side
1x10 wall DL
1x5 torso twists each side (not right name for this one)
1x5 scorpions each side
1x10 back lifts
1x10 bw one legged dl each side
movement
1x10 air squats
movement
20 kg 1x20 RDL, 1x10 good mornings, 1x20 strict press, 5x5 front squat, 5x5 back squat, 1x5 clean
20 kg 1x6 sideway oh squat
1x12 kg KB bottom up 1x12 reps waiter lunges each side
2x14 kg 1x8 dumb bell incline bench press
2x18 kg 1x15 dumb bell incline bench press
1x18 kg 1x12 dumb bell pullover
skipped dragon flag, felt that it would be a dangerous move today
total rpe 6
i was very in a very low mood, i just tried to feel the moves, didn’t push anything. had arranged a party for the 8 year old kid and her 8 year old buddies and that had taken a toll, in addition, me and my wife had a very heated argument before the party about the party which also took a toll, woke up the next day with higher blood sugar (5.8 mmol/l) than when i’m good (5.2 mmol/l).
2 Likes
30-Sep-2018
5 hill sprints
my left hammie complained on the last sprint, i think it needs more warming up
01-Oct-2018
1x5 air plane roll w high knee each side
1x10 wall DL
1x5 torso twists each side (not right name for this one)
1x5 scorpions each side
1x10 back lifts
1x6 reps 1x12 kg KB one legged dl each side
movement
1x10 air squats
movement
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, 6x1 power clean + push press, 1x2 front squat
50 kg 6x1 power clean + push press, 1x2 front squat
60 kg 1x2 front squat
70 kg 1x2 front squat
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
175 kg 3x0 DL, 3 fails! this shouldnt have happened, wtf
150 kg 4x1, just a few reps to feel better
total rpe 6
ok, this session was shit, both my legs feel stiff and my left hammie has some more serious issue
from sprinting 30 sep, not a tear but its recovering from something and i am prolly mildy
depressed from fighting and fuzzing with my wife the last weekend
i might put heavy lifting on the back burner for a month and focus on mobility so i dont fook up big time
Sometimes you just need to back off and reset, man.
Hey Bono
sprinting is hitting the hamstrings, lower back, a lot as well as quads and calves.
I would just take this as a learning lesson.
Your warmup sets from the starting complexes until your heavy singles are long as well.
So fatigue set in, you’ll be fine. Just the ego that was hurt a bit.
1 Like
yes, i need more warming up before sprinting and maybe less warming up before my DL, and my ego was hurt but that’s fine, i can take that
1 Like
said i was going to get coffee but i sneaked away at work and tried to planche, lol, maybe if i reduce 10 kg
1 Like
03-Oct-2018
tumbling/movement
20 kg 1x10 RDL, 1x10 good mornings, 1x20 strict press, 1x5 clean, 5x5 back squat
40 kg 1x5 back squat, 3x8 strict press
50 kg 1x5 back squat, 6x1 strict press
60 kg 1x5 back squat
80 kg 1x2 back squat
92 kg 1x8 back squat, focus on form, i think i hit depth but still it’s kind of ugly squats
60 kg 1x5 DL, fak my old program, less fluff more DL from now on
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 5x1 DL
05-Oct-2018
tumbling/movement
20 kg 1x10 RDL, 1x10 good mornings, 1x10 strict press, 1x5 clean, 1x6 sideway oh squat, 5x5 front squat
40 kg 1x5 front squat
65 kg 1x12 back squat
2x12 abs rollout
2x14 kg dumb bell 1x12 clean and press, slow tempo
70 kg 1x2 DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 5x1 DL, i think this felt harder than it did 03-Oct, weird
total rpe 7
07-Oct-2018
tumbling/movement
20 kg 1x10 RDL, 1x10 good mornings, 1x10 strict press, 1x5 clean, 1x6 sideway oh squat
20 kg 3x5 front squat, 3x5 back squat
30 kg 1x3 power snatch, 1x3 oh squat, 3x3 snatch
30 kg 1x3 power snatch, 1x3 oh squat
55 kg 3x3 oh squat
70 kg 6x1 DL+ high pull
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 5x1 DL, felt lighter than it did 05-Oct
total rpe 7
1 Like
09-Oct-2018
tumbling/movement
20 kg 1x10 RDL, 1x10 good mornings, 1x10 strict press, 1x5 clean
20 kg 5x5 back squat, 1x6 sideway oh squat
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 1x2 back squat
92 kg 1x9 back squat
60 kg 1x5 DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x1 DL
142 kg 1x1 DL
143 kg 1x1 DL
145 kg 1x1 DL
147 kg 1x1 DL
60 kg 1x12 barbell row, focus on bracing
20 kg some bench press, adjusted rack: lower 12 upper 22
60 kg 3x2 bench press
80 kg 1x2 bench press
80 kg 1x7 bench press, new pr, yeeey
total rpe 7
1 Like