29-Dec-2017
20 kg 1x5 power clean, 1x20 good mornings, 1x10 strict press, 1x10 zercher squat, 5x5 back squat
40 kg 1x10 strict press, 1x5 back squat
60 kg 1x5 back squat
back squat 1x2 70 kg, 80 kg, 90 kg, 100 kg, 110 kg
hack squat 2x10 85 kg
hack squat 1x17 35 kg far from pr, lost focus
neutral grip BW pull ups 12+8 reps
INCLINE BENCH DUMB BELL PRESS 1x8 14 kg, 1x16 2x24 kg
Dumb bell pull over 1x16 24 kg
upside down push ups 1x11
front foot elevated split squats 20kg 1x10 per side
rear foot elevated split squats 20kg 1x10 per side
31-Dec-2017
MobDr, heavy bag
20 kg 1x5 power clean, 1x20 good mornings, 1x10 strict press, 1x10 zercher squat, 5x5 back squat
40 kg 1x5 power clean + press, 1x5 back squat
OH-static hold 60 kg 66 sec new pr
60 kg 3x5 power clean + press, 1x5 back squat
back squat 1x2 70 kg, 80 kg, 90 kg, 100 kg
back squat 1x4 110 kg new pr
T-barRow: 1x20 20 kg, 1x8 40 kg
T-barRow: 1x20 50 kg new pr
Dumb bell DL 4x6 2x50 kg, felt lower back fatigue at the end and stopped before disaster
triceps push downs, curls
2 new prs. but my head was in the game more than it has been the last week, thus improving the most important muscle.
02-Jan-2018
20 kg 1x5 power clean, 1x20 good mornings, 1x10 strict press
30 kg 1x5 power clean, 1x10 zercher squat, 1x10 strict press, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x5 power clean, 1x5 strict press, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch
saw a dude doing awkward KB swings, i asked him about his technique and he got it from the crossfitters, idk if it’s a safe swing but i’m not going to join them
OH Squat: 1x6 60 kg, was hoping for a pr but i lost balance between rep 2 and rep 3
Power clean + push press: 1x4 70 kg new pr
Power clean + push press: 1x2 70 kg
power clean: 1x1 85 kg wasn’t afraid of my next set of front squats
Front Squat: 1x10 85 kg, tough but no problem
power clean: 7x1 85 kg, i need a couple of sessions more to increase
DL + high pull: 2x4 85 kg i’m not counting prs in this drill
DL 1x2 100 kg, 120 kg, 140 kg
DL 6x3 100 kg, curls and KB bottom up presses in between
elbow pain when i tried the pull ups
prowler + 120 kg 8 rounds 2 x 7.5 m back and forth
03-Jan-2018
20 kg 1x20 good mornings, 5x5 back squat
1x5 back squat 40 kg, 60 kg, 70 kg
1x2 back squat 80 kg, 90 kg
10x3 back squat 97.5 kg
neutral grip BW pull ups 10x3 reps
wasn’t really supposed to train today, but wifey got hold on ice hockey tickets for tomorrow and i will have to skip tomorrows training
05-Jan-2018
20 kg 1x5 power clean, 1x20 good mornings, 1x10 strict press
30 kg 1x5 power clean, 1x10 zercher squat, 1x10 strict press, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x5 power clean, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 power snatch, 1x3 snatch
47.5 kg 1x3 power snatch, 1x3 snatch
OH Squat: 1x4 60 kg, left shoulder felt funky
Power clean + push press: 4x1 70 kg
power clean: 2x1 85 kg
Front Squat: 1x5 85 kg, wasn’t strong in this one either
power clean: 6x1 85 kg
DL + high pull: 2x4 85 kg
hack squat: 1x28 35 kg
neutral grip BW pull ups 12+6 reps
INCLINE BENCH DUMB BELL PRESS 1x8 18 kg, 1x20 2x24 kg new pr
Dumb bell pull over 1x16 24 kg
upside down push ups 1x10
dragon flag 6x1
panther walk 6x8 m
contemplating my plan for today’s session. i have had problems lately to get my head in the game. i have been afraid to do the planned lifts. been pushing it now for about 14 months since i recovered from my latest long period of sickness. before that, i had a bad streak of almost 8 months where i could not progress due to an injury and some kind of virus that hit me really bad. i don’t want to end up like that again.
so i’m thinking i’m going to take a step back, push it on lighter weights and do fewer reps on the heavy weights and hopefully my elbows will feel better and my head will come back in the game.
07-Jan-2018
MobDr, heavy bag
20 kg 1x5 power clean, 1x20 good mornings, 1x10 strict press, 5x5 back squat
40 kg 1x5 power clean+push press, 1x10 zercher squat, 1x10 strict press, 1x5 back squat
50 kg power clean+push press 1x5 50 kg, 1x8 50 kg, 2x5 50 kg
1x5 back squat 50 kg, 60 kg, 70 kg
1x2 back squat 80 kg, 90 kg, 100 kg, 110 kg
T-BAR ROW 4x13 50 kg new pr (total 52)
DUMB BELL DL 1x10 2x50 kg new pr
curls, pull throughs
09-Jan-2018
20 kg 1x5 power clean, 1x20 good mornings, 1x10 strict press
30 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x10 zercher squat, 1x10 strict press, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch, easy today
OH Squat: 1x5 60 kg,
Power clean + push press: 6x1 70 kg
power clean: 2x1 85 kg
Front Squat: 1x8 85 kg
power clean: 6x1 85 kg
DL + high pull: 2x4 85 kg
DL 1x2 105 kg, 125 kg, 135 kg
DL 10x3 150 kg emom new pr
11-Jan-2018
20 kg 1x5 power clean, 1x20 good mornings, 1x10 strict press, 5x5 back squat
40 kg 1x10 zercher squat, 1x10 strict press, 1x5 back squat
60 kg 1x5 back squat
60 kg OH static hold 70 sec, new pr
70 kg 1x5 back squat
80 kg 1x2 back squat
87.5 kg 1x20 back squat, new pr
neutral grip BW pull ups 1+1+1+10+1+1+1+3 reps
INCLINE BENCH DUMB BELL PRESS 1x8 2x18 kg, 1x12 2x26 kg new pr
Dumb bell pull over 1x8 18 kg, 1x17 24 kg new pr
curls, face pulls
felt good today, except my elbows are a little cranky
13-Jan-2018
The room where i usually train was occupied, had to train in the wobbly floor area
20 kg 1x5 power clean, 1x20 good mornings, 1x10 strict press, 5x5 back squat
40 kg 1x10 zercher squat, 1x10 strict press, 1x3 power snatch, 1x5 back squat
45 kg 1x3 power snatch
50 kg 1x3 power snatch, 1x5 strict press, 1x5 back squat
OH Squat: 1x3 60 kg (few reps but narrow grip and wobbly floor i call it a win anyway)
70 kg zercher squat 1x5 new pr
Front Squat: 1x6 85 kg
DL + high pull: 3x4 85 kg
DL 1x2 105 kg, 125 kg, 145 kg, 155 kg, 165 kg, 175 kg
DL 1x4 165 kg new pr
DL static hold above floor 110 kg 2 x count to 20
neutral grip BW pull ups 12 reps
hack squat 1x20 35 kg
upside down push ups 1x15 new pr
regular push ups 1x25
prowler + 120 kg 2x3 x 13 m back and forth
been stuck at 12 reps on the pull ups for 2 months now… do I need to reduce weight?
quote from an article by c. thibadau
“If you train on the nerve too often, you risk burning out.”
maybe i should incorporate that statement into my training philosophy. i felt intimidated before the lifts lately, especially the front squats and the power cleans. but my front squats are in the range 5-10 reps, how can that be training on the nerve?
15-Jan-2018
20 kg 1x5 power clean, 1x20 good mornings, 1x10 strict press, 5x5 back squat
40 kg 1x10 zercher squat, 1x10 strict press, 1x5 power clean, 1x5 back squat
50 kg 1x5 strict press, 1x6 zercher squat, power clean + push press 1x8 1x7 1x6 1x5, 1x5 back squat
60 kg 1x5 back squat
70 kg 1x5 back squat
back squat 1x2 80 kg, 90 kg, 100 kg
110 kg 1x5 back squat new pr
T-BAR ROW 1x8 20 kg, 40 kg, 1x20 50 kg
DUMB BELL DL 1x6 2x36 kg, 2x40 kg, 2x44 kg, 2x50 kg
17-Jan-2018
20 kg 1x5 power clean, 1x20 good mornings, 1x10 strict press
30 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x10 zercher squat, 1x10 strict press, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch somewhat easy
50 kg 1x3 power snatch, 1x5 strict press
OH Squat: 1x4 60 kg, first 2 reps felt easy then i got unbalanced
Front Squat: 1x7 85 kg, i have lost the ability to push myself in this excercise
DL + high pull: 3x5 85 kg
DL 1x2 105 kg, 125 kg, 135 kg
DL 2x10 147.5 kg new pr
neutral grip BW pull ups 0 reps elbow paaaain
INCLINE BENCH DUMB BELL PRESS 1x8 2x18 kg, 1x15 2x26 kg new pr
To get my chins numbers up I used to bang out at least 50 a day, sometimes a 100, which was tough weighing over 100kg, but it worked. Usually in sets of 5, I’d do them between bench sets and as part of conditioning days, before, in-between and after sled drags. Then on heavy squat day I’d bang out an all out set.
19-Jan-2018
20 kg 1x20 good mornings, 1x10 strict press, 5x5 back squat
40 kg 1x10 zercher squat, 1x10 strict press, 1x5 back squat
50 kg 1x5 strict press, 1x5 back squat
60 kg 1x5 back squat
70 kg 1x5 back squat
80 kg 1x2 back squat
90 kg 1x2 back squat
97.5 kg 2x10 back squat, new pr
neutral grip BW pull ups 1+1+1+5+5+5+5+5+5 reps (new total 33)
push ups 1x20, dumb bell clean and press 1x12 2x18 kg
curls, face pulls
21-Jan-2018
20 kg 1x5 power clean, 1x20 good mornings, 1x10 strict press, 5x5 back squat
30 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x10 zercher squat, 1x10 strict press, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch
50 kg 1x3 power snatch, 1x5 strict press
OH Squat: 1x5 60 kg,
Front Squat: 1x6 85 kg
DL + high pull: 6x1 85 kg
DL 1x2 110 kg, 130 kg, 150 kg, 160 kg, 170 kg, 1x1 170 kg
DL 1x5 165 kg new pr
neutral grip BW pull ups 1+1+2+5+5+5+5+5+5 reps (new total 34)
upside down push ups 1x10
Dumb bell pull over 1x8 18 kg, 1x18 24 kg new pr
regular push ups 4x15
curls, face pulls, pull throughs
23-Jan-2018
20 kg 1x5 power clean, 1x20 good mornings, 1x10 strict press, 5x5 back squat
40 kg 1x10 zercher squat, 1x10 strict press, 1x5 power clean, 1x5 back squat
50 kg 1x5 strict press, 1x6 zercher squat, push press 4x8, 1x5 back squat
60 kg 1x5 back squat
60 kg OH static hold 71 sec new pr
70 kg 1x5 back squat
back squat 1x2 80 kg, 90 kg, 100 kg
back squat 1x6 110 kg new pr
1x1 push press 60 kg, 70 kg, 75 kg, 77.5 kg
1x1 push press 80 kg new pr
T-BAR ROW 1x8 20 kg, 40 kg, 1x20 50 kg
25-Jan-2018
20 kg 1x5 power clean, 1x20 good mornings, 1x10 strict press, 5x5 back squat
30 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x10 zercher squat, 1x10 strict press, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch
50 kg 1x6 strict press new pr
OH Squat: 1x5 60 kg
70 kg 4x1 DL+high pull
85 kg 2x1 DL+high pull
Front Squat: 1x7 85 kg
DL + high pull: 4x1 90 kg
DL 1x2 110 kg, 130 kg, 150 kg
DL 6x2 160 kg
regular push ups 4x15
neutral grip BW pull ups 1+2+2+5+5+5+5+5+5 reps (new total 35)
curls, face pulls
prowler + 120 kg 2x4 x 11 m back and forth
27-Jan-2018
20 kg 1x20 good mornings, 1x10 strict press, 5x5 back squat
40 kg 1x10 zercher squat, 1x10 strict press, 1x5 back squat
50 kg 1x6 strict press, 1x5 back squat
60 kg 1x5 back squat
70 kg 1x5 back squat
80 kg 1x2 back squat
90 kg 1x2 back squat
100 kg 10x3 back squat, new pr
neutral grip BW pull ups 6x4+4x3 (new total 36)
INCLINE BENCH DUMB BELL PRESS 1x8 2x18 kg, 1x14 2x26 kg was aiming for a pr here
upside down push ups 1x12