T Nation

DL 1RM, Push Ups max, Squat 20RM, OHP 1RM, Wing Tsun and Body Comp

25-Jun-2020
cycle 2 week 3 day 2
30 min movement, 20 kg bb incl 1x31 curls and 2 double rounds sled push 70 kg
75 kg 3x5 DL+high pull
2x14 kg 3x8 DB incline bench press (left shoulder and biceps been hurting a while, starting light with pressing)
1x20 kg 3x8 DB pull over
1x24 push ups
1x30 kg 5x1 DB clean and press each side
1x34 kg 1x1 DB clean and press each side
total time 1 h 15 min
total rpe 7

1 Like

26-jun-2020

body weight: 85.6 kg
fat: 13.4 %
blood glucose: 5.2 mmol/l (fasted)

28-Jun-2020

cycle 2 week 3 day 3
40 min movement, 20 kg bb incl 1x32 curls
65 kg 3x10 bb row
90 kg 1x1 DL
110 kg 1x1 DL
120 kg 1x1 DL
130 kg 1x1 DL
140 kg 4x1 DL
140 kg 1x8 DL
110 kg 3x10 DL
total time 1 h 15 min
total rpe 7

1 Like

30-Jun-2020

cycle 2 week 4 day 1
40 min movement, 20 kg bb incl 1x33 curls
60 kg 1x5 front squat
1x6 chin ups
60 kg 1x5 zercher squat
1x6 chin ups
65 kg 2x12 + 1x10 bb row
60 kg 1x5 front squat
1x6 chin ups
60 kg 1x5 zercher squat
total time 1 h 3 min
total rpe 7

1 Like

02-Jul-2020

cycle 2 week 4 day 2
30 min movement, 20 kg bb incl 1x34 curls
65 kg 1x12 bb row
63 kg 12x1 power clean
75 kg 3x5 DL+high pull
70 kg 3x12 pendlay row
total time 1 h
total rpe 7

1 Like

04-Jul-2020
1 h heavy bag, movement, 1x18 kg KB and 1x24 kg KB, 1x24 push ups

1 Like

05-Jul-2020

cycle 2 week 4 day 3
30 min movement, 20 kg bb incl 1x35 curls
65 kg 3x12 bb row
110 kg 1x3 DL
130 kg 1x3 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
165 kg 1x1 DL
145 kg 1x7 DL
110 kg 3x11 DL
total time 1 h 15 min
total rpe 7

1 Like

07-Jul-2020

hold breath: 2 min 30 s
weight: 86.1 kg
fat: 13.4 %
blood glucose: 5.2 mmol/l, fasted
left shoulder, elbow and pinkie: crap
hands: fatigued
right big toe: stiff

1 Like

07-Jul-2020

cycle 3 week 1 day 1
movement, 20 kg bb incl 1x36 curls
65 kg 3x12 bb row
60 kg 1x1 squat
80 kg 1x1 squat
90 kg 1x1 squat
95 kg 1x1 squat
100 kg 1x1 squat
107 kg 1x1 squat
64 kg 1x20 squat
total time 1 h 3 min
total rpe 7

1 Like

10-Jul-2020

training delayed 1 day, left elbow, shoulder and biceps out of order

cycle 3 week 1 day 2
35 min movement, 20 kg bb, 5x5 push ups (rehab level)
Rack Pull (RP) w shoes standing on 5 kg plates
110 kg 1x3 RP
140 kg 1x3 RP
160 kg 3x1 RP
180 kg 3x1 RP, the bar started to slip in my hands but i managed the lifts
102 kg 1x20 DL, could’ve done more but i felt fatigue in my lower back
2x14 kg 1x8 incline bench DB press
1x14 kg 3x8 one sided incline bench DB press each hand
1x20 kg 3x8 DB pullover
EZ-bar swinging (substitute for heavy clubs or mace, the other gym-goers must have thought i was a maniac)
total time 1 h 28 min
total rpe 7.8

1 Like

Nice job on the 2x bw! Congrats!

What’s been going on with your left shoulder/elbow area? A quantifiable injury, or just messing with you?

i don’t know what this means? but i can’t pinpoint a special event which i deem as “cause” of the injury. i just think i pushed my pushing too hard for too long.

thank you. yeah, this was sweet.

11-Jul-2020

1h heave bag, 5x5 push ups easy to recover my cranky shoulder, 32 kg KB work (this was tough!) finisher in tabata style supersetting EZ bar swinging and split squat jumps

i was a spent resource after this but still i think total rpe 7 because i expect to recover well

12-Jul-2020

weight: 84.2 kg

feeling fatigued from yesterday’s training, so maybe i didn’t recover that well and i have scheduled dead lift for today yeeeey…

12-Jul-2020

cycle 3 week 1 day 3
feeling sluggish and fatigued, adjusting session
33 min movement, 20 kg bb incl 1x37 curls
60 kg 5 rounds( 1x1 power clean 1x5 bb row)
total time 45 min
110 kg 1x1 DL
120 kg 1x1 DL
130 kg 1x1 DL
140 kg 12x1 DL
total time 1 h 25 min
total rpe 7

2 Likes

14-Jul-2020

cycle 3 week 2 day 1
35 min movement, 20 kg bb incl 1x30 curls (something felt bad in left shoulder, terminated set)
60 kg 5 rounds( 1x1 power clean 1x5 bb row)
total time 45 min
40 kg bb + 2x14 kg rubberband attached KBs, 5x5 squat
total time 1 h 5 min
total rpe 6.5

2 Likes

16-Jul-2020

CoC-T: R 23 L 1

cycle 3 week 2 day 2
45 min movement, 20 kg bb incl 1x38 curls
loaded carries incl 2 rounds 115 kg trap bar walk
total time 1 h 15 min
total rpe 6.8

2 Likes

17-Jul-2020

blood glucose: 5.5 mmol/l (fasted)
weight: 84.8 kg
fat: 13.0 %

18-Jul-2020

weight 85.1 kg

cycle 3 week 2 day 3 (shifted from sunday to saturday for planned event tomorrow)
35 min movement, 20 kg bb incl 1x32 curls
60 kg 5 rounds( 1x1 power clean + 1x5 bb row)
110 kg 1x1 DL
120 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
170 kg 1x1 DL, not quite 2xbw but went up smooth
150 kg 1x6 DL
total time 1 h 10 min
total rpe 7

1 Like

20-Jul-2020

holiday training
45 min movement