Yet Another Training Log

29-Nov-2017
20 kg 1x20 good mornings
30 kg 1x10 zercher squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch
OH Squat: 1x5 60 kg
Power clean + push press: 2x1 70 kg
Front Squat: 1x10 82.5 kg new pr
power clean: 2x1 85 kg
DL + high pull: 2x1 85 kg
DL: 1x2 100 kg, 120 kg, 140 kg, 150 kg, 160 kg, 170 kg
DL: 1x3 155 kg, 4x2 155 kg, 1x3 155 kg
neutral grip BW pull ups 10 reps elbows felt cranky, continued with light curls many reps
L-sit 2xcount to 20
Kettle Bell bottom up press 1x20 12 kg per side

just one pr today, but that felt good. elbows and shoulders a bit messed up so i’m taking it easy there

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01-Dec-2017
20 kg 1x20 good mornings
30 kg 1x10 zercher squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch
OH Squat: 1x5 60 kg
Power clean + push press: 3x1 70 kg
Front Squat: 1x5 85 kg new pr
power clean: 2x1 85 kg
DL + high pull: 3x1 85 kg
Back squat: 1x3 60 kg, 80 kg
Back squat: 10x3 95 kg new pr
neutral grip BW pull ups 12, pronated grip reduced rom 6+6 reps
i’m doing reduced rom on the pronated grip for my elbows, fook full rom nazis
33 push ups new pr
10 diamond push ups
10 pseudo planche push ups

03-Dec-2017
20 kg 1x20 good mornings, 1x5 power clean
30 kg 1x10 zercher squat, 1x5 power clean, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch
OH Squat: 1x5 60 kg
Power clean + push press: 2x2 70 kg
Front Squat: 1x6 85 kg new pr
power clean: 3x1 85 kg
DL + high pull: 3x1 85 kg
DL: 1x2 100 kg, 120 kg, 140 kg, 150 kg, 160 kg, 170 kg
DL: 1x7 160 kg new pr
it’s about time to show that i can do DL 1x1 on 185 kg
neutral grip BW pull ups 11, pronated grip reduced rom 8+6 reps
Hack squat: 1x22 35 kg new pr
25 push ups, 10 pushups from floor and pushing max up

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Good job man. You’re so close to 200kg!

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05-Dec-2017
MobDr, heavy bag
Barbell OH hold 60 kg 60 sec new pr
power clean + push press 1x5 40 kg, 50 kg, 2x5 60 kg, 1x6 60 kg, working on mind muscle connection and form
T-barRow: 1x8 20 kg, 30 kg, 40 kg
T-barRow: 1x16 50 kg
curls light weight many reps, BW split squats in between:
Dumb bell DL 6x6 2x50 kg, working on mind muscle connection and form

didn’t push anything today, but i feel quite good now afterwards

Nearly there mate, on a day where your feeling like a beast, stuff all then other stuff, load that sucker up with 200 and lift it!

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07-Dec-2017
20 kg 1x20 good mornings, 1x5 power clean
30 kg 1x10 zercher squat, 1x5 power clean, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch
OH Squat: 1x5 60 kg
Power clean + push press: 1x4 70 kg
Front Squat: 1x7 85 kg new pr
power clean: 4x1 85 kg
DL + high pull: 4x1 85 kg
DL: 1x2 100 kg, 120 kg, 140 kg,
DL: 4x3 155 kg, 3x2 155 kg
neutral grip BW pull ups 10+8+6+6
Hack squat: 1x24 35 kg new pr
10 pushups from floor and pushing max up, 13 diamond push ups, 10 pseudo planche push ups, 20 push ups
1x20 knee raises

09-Dec-2017

Cancelled training due to winter throw up disease.

11-Dec-2017
20 kg 1x20 good mornings, 1x5 power clean
30 kg 1x10 zercher squat, 1x5 power clean, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch
OH Squat: 1x3 60 kg weak shoulders today
Power clean + push press: 2x2 70 kg feeling non explosive
Front Squat: 1x8 85 kg new pr, no problem here
power clean: 4x1 85 kg
DL + high pull: 2x2 85 kg
Back squat: 1x5 50 kg, 1x3 60 kg, 80 kg
Back squat: 2x10 95 kg new pr
neutral grip BW pull ups 12+8+6 reps
34 push ups new pr
5 diamond push ups
dumb bell clean and press 1x12 2x16 kg

considering i just recovered from winter throw up disease, i am very pleased with this session. next training DL pr attempt!

13-Dec-2017
20 kg 1x20 good mornings, 1x5 power clean
30 kg 1x10 zercher squat, 1x5 power clean, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch
OH Squat: 1x5 60 kg
Power clean + push press: 2x2 70 kg
Front Squat: 1x8 85 kg
power clean: 5x1 85 kg
DL + high pull: 1x3 + 1x2 85 kg
DL 1x2 105 kg, 120 kg, 140 kg, 150 kg, 160 kg, 1x1 170 kg, 175 kg
DL 1x2 185 kg new pr

just one new pr today, but what a pr… sweet!

15-Dec-2017
MobDr, heavy bag
power clean + push press 1x5 40 kg, 50 kg, 3x5 60 kg working on mind muscle connection and form
Dumb bell DL 6x6 2x50 kg, working on mind muscle connection and form
T-barRow: 1x8 0 kg, 20 kg, 40 kg
T-barRow: 1x17 50 kg new pr

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Getting close to the 200 mate, keep it up!

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yes thank you. i think 200 kg might be less than 1 year away. but the muscle ups… i’m nowhere close yet.

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17-Dec-2017-plan
Rest from DL
all hack squat include BW + machine
hack squat: 3x5 0 kg
hack squat: 1x5 40 kg
hack squat: 1x2 80 kg, 100 kg, 120 kg, 130 kg
hack squat: 2x10 85 kg new pr
hack squat: 1x26 35 kg new pr
neutral grip BW pull ups 1+12+8+6+5 reps new total (32)
Dumb bell pull over 1x20 20 kg, 1x8 22 kg
incline bench dumb bells press 1x20 2x20 kg
rear/front foot elevated split squats 2x10 per side
upside down push ups 1x13 new pr

i have not done upside downs, pull overs and dumb bell presses in a long time, need to get those back in the schedule

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19-Dec-2017.
20 kg 1x20 good mornings, 1x5 power clean
30 kg 1x10 zercher squat, 1x5 power clean, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch
OH Squat: 1x6 60 kg new pr
push press: 2x3 70 kg new pr
Front Squat: 1x5 (or 6 lost count) 85 kg regression here, no focus
power clean: 5x1 85 kg, first set failed at first attempt, managed to regain focus
DL + high pull: 2x3 85 kg
Back squat: 1x5 20 kg, 60 kg, 2x2 85 kg
Back squat: 1x20 85 kg new pr
neutral grip BW pull ups 10x3 emom
25 push ups
5 diamond push ups

really nice OH squat and back squat prs, felt good, otherwise i was kind of old and sluggish

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21-Dec-2017
rest from dead lift
all hack squat include BW + machine
hack squat: 3x5 0 kg
hack squat: 1x5 40 kg, 80 kg
hack squat: 2x10 85 kg
hack squat: 1x28 35 kg new pr
upside down push ups 1x14 new pr
neutral grip BW pull ups 1+1+12+8 reps
Dumb bell pull over 1x8 22 kg, 1x20 22 kg
INCLINE BENCH DUMB BELL PRESS 1x8 + 1x20 2x22 kg
push ups 18 reps, mediocre but my arms felt spaghetti
curls using light weight, plenty reps
prowler + 120 kg, 4 x(13 m back 13 m forward)

23-Dec-2017
MobDr, heavy bag
Dumb bell DL 4x6 2x52 kg new pr
split squats and light weight many reps curls in between
T-barRow: 1x8 20 kg, 40 kg
20 reps thoracic bridge
T-barRow: 1x18 50 kg new pr
power clean + push press 1x5 40 kg, 50 kg, 3x6 60 kg working on mind muscle connection and form
OH-static 60 kg hold 62 sec

Merry Christmas :santa:

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25-Dec-2017
20 kg 1x20 good mornings, 1x5 power clean
30 kg 1x10 RDL, 1x5 power clean, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch
OH Squat: 1x6 60 kg
Power clean + push press: 2x3 70 kg
Front Squat: 1x9 85 kg new pr
power clean: 5x1 85 kg
DL + high pull: 2x3 85 kg
power clean: 5x1 70 kg
Back squat: 1x5 20 kg, 60 kg, 80 kg
Back squat: 10x3 97.5 kg new pr
neutral grip BW pull ups 10x3
back squat 5x5 20 kg

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27-Dec-2017
20 kg 1x5 power clean, 1x20 good mornings, 1x10 strict press, 5x5 back squat
30 kg 1x5 power clean, 1x10 zercher squat, 1x10 strict press, 1x5 back squat
40 kg 1x5 power clean, 1x5 strict press, 1x5 back squat
50 kg 1x5 power clean, 1x5 back squat
60 kg 1x5 power clean, 1x5 back squat
OH Squat: 1x6 60 kg easy, but my shoulders made crunchy noises
Power clean + push press: 1x2 70 kg, 4x1 70 kg, regression (?)
back squat 1x2 70 kg, 80 kg, 90 kg, 100 kg, 110 kg
power clean: 2x1 85 kg filled with self doubt, i was afraid of my next set of front squats
Front Squat: 1x10 85 kg new pr,
had Alli to couch me through the front squats, he did a good job, my self doubt had me otherwise crippled
he did som ear rubbing thing on me, homo, but it worked
power clean: 4x1 85 kg i really need to up my power clean, because i want to start my front squats with a power clean and i’m not ready yet to power clean 87.5 kg
DL + high pull: 2x3 85 kg
DL 1x2 110 kg, 130 kg
DL 2x10 145 kg new pr
exhausted, no arm work

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