Yet Another Training Log

Training Logs
142

29-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
OH Squat: 1x4 60 kg
70 kg 4x1 DL+high pull
85 kg 2x1 DL+high pull
Front Squat: 1x8 85 kg
DL + high pull: 6x1 90 kg
DL 1x2 110 kg, 135 kg, 155 kg, 165 kg, 175 kg
DL 1x6 160 kg new pr
regular push ups 3x15
bar dips BW 9+10 reps
neutral grip BW pull ups 1+2+3+6+5+5+5+5+5 reps (new total 37)
Dumb bell pull over 1x8 18 kg, 1x20 24 kg new pr

143

31-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 1x6 strict press, 1x6 zercher squat, push press 3x8+1x10, high pull 4x8, 1x5 back squat
60 kg 1x5 back squat
70 kg 1x5 back squat
back squat 1x2 80 kg, 90 kg, 100 kg
110 kg 1x7 back squat new pr
neutral grip BW pull ups 1+2+3+11
T-BAR ROW 1x8 30 kg, 1x20 50 kg
upside down push ups 1x13
flag approx, muscle up swing

disappointed with the puny 11 on the pull ups

1 Like
144

02-Feb-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
OH Squat: 1x5 60 kg
70 kg 4x1 DL+high pull
85 kg 2x1 DL+high pull
Front Squat: 1x8 85 kg
DL + high pull: 8x1 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+3+6+6+5+5+5+5 reps (new total 38)
L-sit 2x count to 20
dumb bell clean and press 1x12 2x20 kg

1 Like
145

04-Feb-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 back squat, 1x7 strict press new pr
60 kg 1x5 back squat
70 kg 1x5 back squat
back squat 1x2 80 kg
90 kg 1x20 back squat new pr
INCLINE BENCH DUMB BELL PRESS 1x10 2x16 kg, 1x16 2x26 kg new pr
regular push ups 1x15, bar dips BW 2x8
neutral grip BW pull ups 1+2+3+6+6+6+5+5+5 reps (new total 39)
flag 27.5 kg counter resistance count to 20, 2x1 planche approximation

146

06-Feb-2018
20 kg 2x3 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 1x7 strict press
OH Squat: 1x3 60 kg - some issue with my left shoulder
70 kg 4x1 DL+high pull
85 kg 2x1 DL+high pull
Front Squat: 1x7 85 kg - arms fatigued
DL + high pull: 8x1 90 kg
DL 1x2 110 kg, 130 kg
DL 1x1 145 kg, 155 kg, 165 kg, 175 kg
DL 1x3 185 kg, new pr but my first attempt at the second rep failed due to that the bar got stuck under my knee caps, there seem to be a little crack between the knee cap and the tibia bone where the bar fits nicely
regular push ups 1x26
neutral grip BW pull ups 1+2 - stopped due to elbow pain
prowler 5x2x13 m 120 kg

147

08-Feb-2018
Heavy bag
bench press 1x10 60 kg, 1x5 80 kg, 1x5 90 kg new pr
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 1x6 strict press, 1x6 zercher squat, push press 2x8+2x10, 1x5 back squat
60 kg 1x5 back squat, high pull 4x6
70 kg 1x5 back squat
back squat 1x2 80 kg, 90 kg, 100 kg
110 kg 1x7 back squat pr

148

10-Feb-2018
20 kg 1x3 clean, 1x20 good mornings, 1x10 strict press, 5x5 back squat
40 kg 1x10 strict press, 1x3 power snatch, 1x3 OH squat, 1x3 clean, 1x5 back squat
50 kg 1x7 strict press, 1x5 back squat, 1x3 clean, 3x3 power snatch
70 kg 2x4 DL+high pull
DL + high pull: 8x1 90 kg
DL 1x2 110 kg, 130 kg, 150 kg
DL 6x2 160 kg
dips BW 2x10
neutral grip BW pull ups 1+2+3+6+6+6+6+6+6 reps (new total 42)
L-sit 2x count to 20

a bit lazy today, no OH squat or front squat

149

11-Feb-2018-extra training
20 kg 1x3 clean, 1x20 good mornings, 1x10 strict press, 5x5 back squat
40 kg 2x5 back squat
bench press 1x10 60 kg, 1x5 80 kg, 1x5 90 kg pr, high 23 low 12
2x(curls+face pulls+15 push ups)
flag regression count to 20 each side, counter weight at 100
2xplanche regression
2x10 body crumples

1 Like
150

12-Feb-2018
20 kg 1x20 good mornings, 1x10 strict press, 5x5 back squat, 1x10 RDL
40 kg 1x3 clean, 1x5 back squat
50 kg 1x5 back squat
60 kg 1x5 back squat
70 kg 1x5 back squat
back squat 1x2 80 kg, 90 kg
100 kg 10x3 back squat pr
neutral grip BW pull ups 5x4+5x5 reps (new total 45)

pretty hard core today, just back squats and pull ups

1 Like
151

14-Feb-2018
sore throat, swollen tongue. no training :frowning:

152

yet another day of forced rest

153

Get well soon

1 Like
154

17-Feb-2018
20 kg 1x20 good mornings, 1x10 strict press, 5x5 back squat
40 kg 1x10 strict press, 1x3 clean, 1x5 front squat
60 kg 1x5 front squat
70 kg 1x5 front squat, 1x5 DL+high pull
80 kg 3x8 front squat, 3x6 DL+high pull
neutral grip BW pull ups 1+1+2+3+7+7+6+5+5+4+5 reps (new total 46)
INCLINE BENCH DUMB BELL PRESS 1x8 2x18 kg, 1x12 2x26 kg
Dumb bell pull over 1x8 22 kg, 1x20 24 kg pr

home and writing my log, feeling very sleepy

155

18-Feb-2018
20 kg 1x20 good mornings, 1x10 strict press, 5x5 back squat, 1x10 RDL
40 kg 1x8 + 1x8 +1x9(10) strict press tempo X140 except tenth rep at last set which was push press at X010
sprinkling BW split squats between sets
Dumb bell DL 6x6 2x50 kg
3x10 body crumples (need a better name for this one)

156

19-Feb-2018
sore throat and swollen tongue got back, faaaaaak

157

25-Feb-2018
20 kg 1x20 good mornings, 1x10 strict press, 5x5 back squat, 1x3 clean
40 kg 1x10 strict press, 1x5 back squat
50 kg 6x2 strict press new pr, 1x5 back squat
60 kg 1x5 back squat
70 kg 1x5 back squat
sprinkling neutral grip BW pull ups 1+1+2+3+5+5+5+5+5+5+5+5+5 reps (new total 52)
back squat 1x2 80 kg, 90 kg, 100 kg
110 kg 6x2 back squat new pr
push ups 1x25
bench press 1x5 60 kg, 1x2 80 kg, 6x2 90 kg new pr, high 23 low 12

recovery from being sick for a week. picked some easy new prs, haven\t worked much in the 6x2 set/rep compbination on bench, squat and press

1 Like
158

27-Feb-2018

20 kg 1x20 good mornings, 1x10 strict press, 5x5 back squat, 1x3 clean
30 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x10 strict press, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch
60 kg 1x6 OH squat pr
70 kg 2x4 DL+high pull
80 kg 1x4 DL+high pull
85 kg 1x7 front squat
90 kg 4x1 DL+high pull
110 kg 1x2 DL
130 kg 1x2 DL
150 kg 1x2 DL
160 kg 6x2 DL

159

01-Mar-2018
20 kg 1x20 good mornings, 1x10 strict press, 5x5 back squat, 1x3 clean
40 kg 3x8 strict press, 1x5 back squat
50 kg 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 3x8 back squat new pr
T-BAR ROW 1x8 20 kg, 40 kg, 3x8 50 kg
prowler 8x2x13 m 80 kg forth and back

160

03-Mar-2018
20 kg 1x20 good mornings, 1x10 strict press, 5x5 back squat, 1x3 clean
40 kg 1x10 strict press, 1x5 back squat
50 kg 1x7 strict press, 1x5 back squat
sprinkling neutral grip BW pull ups 1+1+2+3+7+7+6+6+4+4 reps
60 kg 1x5 bench press
80 kg 1x5 bench press
87.5 kg 6x2 bench press new pr
Dumb bell DL 4x8 2x50 kg

161

05-Mar-2018
20 kg 1x20 good mornings, 1x10 strict press, 5x5 back squat, 1x10 RDL
30 kg 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
60 kg 1x5 oh squat
70 kg 1x4 DL+high pull, 4x1 power clean + push press
80 kg 3x8 front squat, 3x6 DL+high pull
INCLINE BENCH DUMB BELL PRESS 1x8 2x18 kg, 3x8 2x26 kg
3x10 curls