T Nation

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

22-Jul-2020

cycle 3 week 3 day 1
30 min movement, 20 kg bb incl 1x35 curls
60 kg 5 rounds( 1x1 power clean 1x5 bb row)
60 kg 1x1 squat
80 kg 1x1 squat
90 kg 1x1 squat
100 kg 1x1 squat
108 kg 1x1 squat
65 kg 1x20 squat
total rpe 7
total time 1 h 1 min

1 Like

24-Jul-2020

cycle 3 week 3 day 2
45 min movement, 20 kg bb incl 1x36 curls
75 kg 3x5 DL+high pull
t-bar + 50 kg 1x12 row
t-bar + 50 kg 1x10 row
t-bar + 75 kg 3x1 row (pendlay style)
t-bar + 100 kg 1x1 row (awkward style)
t-bar + 75, 50, 25 kg drop set
skipped incline DB BP and DB pull over due to funky left biceps and shoulder
total rpe 7
total time 1 h 15 min

1 Like

26-Jul-2020

cycle 3 week 3 day 3
35 min movement, 12 kg EZ bar fun
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 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
161 kg 1x1 DL, felt like i had 172 kg today but being a careful general
141 kg 1x8 DL
total time 1 h 15 min
total rpe 7

1 Like

27-Jul-2020

weight: 85.9 kg
fat: 13.6 %
dead hang: 78 s

i remember

and my left side is in really poor shape today, it has visibly atrophied and my left shoulder, elbow, biceps are in pain, my left pinkie has crumpled. maybe it is some nerve that got clamped.

28-Jul-2020

cycle 3 week 4 day 1
45 min movement, 12 kg EZ bar (EZ bar is fun), 20 kg 1x30 bb curls
60 kg 5 rounds( 1x1 power clean 1x5 bb row)
60 kg 1x5 andersson squat
1x7 chin ups
60 kg 1x5 andersson squat
1x5 chin ups - left shoulder started to complain
60 kg 1x5 andersson squat
playing with fat gripz and reverse row but grip almost gone
60 kg 1x5 andersson squat
playing some more with fat gripz and reverse row but grip almost gone
60 kg 1x5 andersson squat
total time 1 h 15 min
doesn’t look like much but total rpe 8, it’s prolly the EZ bar

1 Like

29-Jul-2020

weight: 84.8 kg (prolly dehydrated)
fat: 12.9 %
hold breath: 2 min 30 s (normal)

general feeling: doms and stiffness all over, prolly the EZ bar fun from yesterday

30-Jul-2020

weight: 85.5 kg (not that dehydrated)
fat: 13.4 %
hold breath: 2 min 30 s (normal)

cycle 3 week 4 day 2
40 min movement, 12 kg EZ bar fun
skipped power clean (left wrist hurts)
75 kg 3x5 DL+high pull
skipped pendlay row (too tired)
total time 57 min
total rpe 7

01-Aug-2020

weight: 85.6 kg
fat: 13.5 %
hold breath: 2 min 30 s

1 h heavy bag, 12 kg EZ-bar fun, 24 kg KB fun, movement
no power in left hand, good power in right hand
total rpe 7

02-Aug-2020

weight: 85.9 kg
fat: 13.8 %

cycle 3 week 4 day 3
35 min movement, 20 kg bb incl 1x35 curls
60 kg 5x5 bb row (not heavy, just focusing on technique)
110 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
166 kg 1x1 DL, decent lift, had more in the tank
146 kg 1x7 DL
110 kg 1x12 DL, touch n go
total time 1 h 15 min
total rpe 7

2 Likes

04-Aug-2020

cycle 4 week 1 day 1
35 min movement, 1x12 kg EZ bar fun, 20 kg bb incl 1x30 curls
60 kg 1x20 bb row
60 kg 1x1 squat
80 kg 1x1 squat
90 kg 1x1 squat
100 kg 1x1 squat
108 kg 1x1 squat
66 kg 1x20 squat
total time 1 h 3 min
total rpe 7

2 Likes

06-Aug-2020

cycle 4 week 1 day 2
35 min movement, 20 kg bb
Rack Pull (RP) w shoes on 2.5 + 0.5 kg plates
70 kg 1x3 RP
110 kg 1x3 RP
140 kg 1x3 RP
160 kg 1x1 RP
170 kg 1x1 RP
very sweaty, grip got slippery
180 kg 2x1 RP, hook grip, bar slipping short before lock out but it went up
180 kg 1x1 RP, mixed grip, right palm fwd, solid lift holding in lock out for 1 s
180 kg 1x1 RP, mixed grip, left palm fwd, solid lift but couldn’t hold it in lock out
103 kg 1x23 DL
20 kg 1x0 DB Pull Over, dropped the DB on my cheek bone because my grip was so slippery
embarrassing and dangerous, got dizzy for a while
20 kg 1x20 DB Pull Over, elbows pointing fwd
20 kg 1x20 DB Pull Over, elbows pointing sideways
some one handed DB clean and press for singles
1x38 kg best DB clean and press w right hand
1x34 kg best DB clean and press w left hand
total time 1 h 20 min
total rpe 7

2 Likes

08-Aug-2020

1 h heavy bag, 12 kg EZ bar, 18 kg KB, dragon flag
total rpe 7

hot, i was soaking in sweat, grip got slippery, after 50 min of not super hard training i felt about to give up, but i did some dragon flag and skin the cat singles to pass the time to 1 h

09-aug-2020

weight: 86.4 kg (too much beer this summer… again)
fat: 13.4 % (guessing the scales gives 3-6 % too low value)
waist: 92 cm
blood glucose: 5.6 mol/l (fasted, kinda high, guessing it’s the beer)

breathing exercises
hold breath: 2 min 30 s
blood pressure: 128/76 mmHg
heart rate: 42 bpm

cycle 4 week 1 day 3
45 min movement, 12 kg EZ bar, 20 kg 1x40 bb curls (new pr)
60 kg 1x23 bb row
110 kg 1x1 DL
130 kg 1x1 DL
141 12x1 DL
total time 1 h 18 min
total rpe 7

2 Likes

11-Aug-2020

weight: 86.1 kg
fat: 13.7 %

cycle 4 week 2 day 1
40 min movement, 12 kg EZ bar
40 kg + 2x12 kg rubberband attached KB 3x12 squat
total time 1 h 5 min
total rpe 7

2 Likes

13-Aug-2020

cycle 4 week 2 day 2
40 min movement, 12 kg EZ bar
40 min loaded carries incl 4 x 1/2 round 125 kg trap bar farmers walk
total time 1 h 20 min
total rpe 7

1 Like

15-Aug-2020

1 h movement, EZ bar, 20 kg KB incl 5x1 TGU each side, heavy bag
total rpe 7

16-Aug-2020

weight: 86.9 kg
fat: 14.2 %

16-Aug-2020

cycle 4 week 2 day 3
30 min movement, EZ bar, 20 kg bb incl 1x25 curls
60 kg 1x24 bb row
110 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
171 kg 1x1 DL, could feel that my back wanted to crumple but i think i maintained form
151 kg 1x6 DL
110 kg 1x13 DL touchngo
total rpe 7.5
total time 1 h 10 min

1 Like

18-Aug-2020

cycle 4 week 3 day 1
40 min movement, 12 kg EZ bar, 20 kg 1x20 bb curls
60 kg 3x12 bb row
60 kg 1x1 squat
80 kg 1x1 squat
90 kg 1x1 squat
100 kg 1x1 squat
105 kg 1x1 squat
112 kg 1x1 squat
67 kg 1x20 squat
total time 1 h 10 min
total rpe 7

2 Likes

20-Aug-2020

cycle 4 week 3 day 2
35 min movement, 20 kg incl 1x26 bb curls
75 kg 3x5 DL + high pull
total time 45 min
2x14 kg DB 3x12 incline BP
1x20 kg DB 1x20 pull over elbows fwd
1x20 kg DB 1x20 pull over elbows side ways
total time 60 min
total time rpe 7

felt slow and weak already from the start, my left arm and shoulder are still in bad shape
so i decided to go slow and with light weight and focus on mind-muscle connection save for the high pulls for which i used the planned weight and not much to do on the tempo on an explosive drill

pleased to be consistent

2 Likes