T Nation

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

22-Aug-2020

1 h 20 min 14 kg KB, heavy bag, movement, 1 hand DB clean and press, left 32 kg, right 34 kg
total rpe 7

23-Aug-2020

weight 86.7 kg
fat 14.0 %

cycle 4 week 3 day 3

35 min movement, 20 kg bb incl 1x30 curls
60 kg 5 rounds (1x5 bb row 1x1 clean)
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, put 1 kg plate on the left side and forgot the right side
162 kg 1x1 DL, added the right side
142 kg 1x8 DL
110 kg 1x14 DL touch n go
total time 1 h 10 min
total rpe 7

1 Like

25-Aug-2020

cycle 4 week 4 day 1
40 min movement, climbing
3 rounds ( 1x5 front squat + 1x5 zercher squat)
6x2 pullups variations (was nervous about my left shoulder, could feel it was very weak)
total time 60 min
total rpe 7

1 Like

27-Aug-2020

cycle 4 week 4 day 2
30 min movement, climbing, EZ bar
felt miserable, my joints were making noise
1 double round sled 45 kg
2 double rounds sled 70 kg
total time 40 min
skipped power cleans due to aching wrists
75 kg 3x5 DL + high pull
felt less miserable after high pulls
70 kg 3x5 pendlay row
20 kg 1x36 bb curls
total time 1 h 3 min
total rpe 7

in the end it was quite a satisfying session but in the beginning it was awful

28-Aug-2020

40 min light movement and band pulls

29-aug-2020

10 min 14 kg KB
15 min heavy bag, left arm still not functioning
10 min 12 kg EZ bar
15 min movement
10 min 18 kg KB 5x1 TGU each side
total time 1 h
total rpe 7

1 Like

30-Aug-2020

weight: 86.7 kg
fat: 14.0 %

cycle 4 week 4 day 3
35 min movement, EZ bar, 20 kg bb incl 1x37 curls
60 kg 1x25 bb row
110 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
167 kg 1x1 DL, form felt spot on
147 kg 1x7 DL
total rpe 7
total time 1 h 5 min

01-Sep-2020

cycle 5 week 1 day 1
35 min movement
60 kg 1x1 squat
80 kg 1x1 squat
90 kg 1x1 squat
100 kg 1x1 squat
110 kg 1x1 squat
115 kg 1x1 squat
68 kg 1x20 squat
total rpe 7
total time 57 min

03-Sep-2020

cycle 5 week 1 day 2
30 min movement
2x14 kg DB 1x12 DL-curl-press tempo 2020
rack pull (RP) w shoes standing on 2.5+1.0 kg plates
70 kg 1x3 RP
100 kg 1x3 RP
120 kg 1x1 RP
140 kg 1x1 RP
150 kg 1x1 RP
160 kg 1x1 RP
170 kg 1x1 RP
180 kg 3x1 RP, hook grip, last rep no time in lockout but lift went up
104 kg 1x24 DL
2x14 kg DB 2x12 incline BP
1x14 kg DB 1x12 incline BP each side
1x20 kg 2x22 DB pullover, first elbows outward, second elbows forward
total time 1 h 13 min
total rpe 7

05-Sep-2020

15 min, 10-14-24 kg KB
15 min heavy bag
5 min one leg squats and box oh squat
10 min climbing
15 min movement
2x90 sec split squat isometric hold

total rpe 7

06-Sep-2020

cycle 5 week 1 day 3
30 min movement, 20 kg bb
60 kg 1x26 bb row
110 kg 1x1 DL
130 kg 1x1 DL
142 kg 12x1 DL
total time 1 h
an assortment of cable pulls
1x10 abs rollout
5x1 dragon flag
total time 1 h 30 min
total rpe 7

1 Like

08-Sep-2020

cycle 5 week 2 day 1
35 min movement, EZ bar
20 kg 1x5 squat
40 kg 1x5 squat
40 kg + 2x14 kg rubberband attached KB 4x6 squat (couldve been 5x6 lost count)
total time 53 min
total rpe 7

10-Sep-2020

cycle 5 week 2 day 2
40 min movement, climbing, 20 kg bb
30 min loaded carries incl.
2 1/2-rounds 135 kg farmers walk
total time 1 h 10 min
total rpe 7

left shoulder (scapula and biceps insertion) and biceps still weak and cranky
triceps and elbows feel fine
wrists reasonable, left pinky almost straightable from chronical crumpling
left knee a bit of pain on the left side, this usually show up when i’m tense up in a squat
both feet slight crankiness (suspected plantar fascitis), deads and farmers take a toll
right big toe stiff and painful from kicking
hips feel overworked but otherwise fine, prolly squatting that takes a toll, my hips have never liked squatting
lower back makes crackling noises
grand total - for my age i’m doing OK

atm i’m doing 4 week cycles, i.e. some (challenging) events are recurring once in every fourth week in order to avoid overuse injuries by too frequent occurence but still frequent enough to keep track on progress. however, i’m contemplating to switch to 6 week cycles due to the status of my joints, cf. previous post. maybe also i can go harder if i have 6 weeks to recover from a particular exercise variation. i would also get to do a broader spectrum of events since it will be more days to fill with uniqe events.

that said, i have a periodised scheme for the conventional DL, 3 weeks of progression one week of deload. this will not fit without modification in a 6 week cycle. i could of course run DL in a 4 week cycle separate from the other 6 week cycle, but that will be boring to keep track on and i’m not tempted to do that.

solution could be 8 week cycles. however, both 6 and 8 week cycles will mess up my log, where suddenly cycle length shifts. not cool.

1 Like

12-Sep-2020

20 min KB incl. 1x28 kg snatches
15 min heavy bag
5 min one legged squats, box jumps and oh squat
20 min movement
18 kg KB 5x1 TGU each side
total time 1 h 10 min
total rpe 7

13-Sep-2020

cycle 5 week 2 day 3
30 min movement, 20 kg bb incl 1x38 curls
60 kg 1x28 bb row
110 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
172 kg 1x1 DL, felt good
152 kg 1x6 DL
110 kg 1x15 DL (1x13 touch n go)
total rpe 7
total time 1 h 3 min

1 Like

14-Sep-2020

extra training
1 h group training (“coreflex”)
total rpe 6
wifey offered me to take her place at a class she had booked but could not attend
an extra training session for me yeeeyy

the class was good, slightly challenging, some new moves i hadnt tried and a tempo i wasnt used to (novel stimulus!), on the flip side was that the tempo was too high for me to really get the hang of the new moves, i feel unsatiesfied and dumb when i cannot complete moves and reps and that is one of the major reasons i shun classes, the other main reason is that they want me to attain positions (eg. the taylor sit) which doesnt work for me and leave me with lower back pain.

1 Like

15-Sep-2020

cycle 5 week 3 day 1
30 min movement, EZ bar, climbing
20 kg 1x5 squat
40 kg 1x5 squat
60 kg 1x5 squat
80 kg 1x2 squat
90 kg 1x1 squat
100 kg 1x1 squat
110 kg 1x1 squat
115 kg 1x1 squat
69 kg 1x20 squat
cable row:
1x8 25 kg
1x20 50 kg
3x8 70 kg
forgot DB incline BP and DB pullover
total rpe 7
total time 1 h 5 min

didnt enjoy cable rows that much

1 Like

17-Sep-2020

sore throat, runny nose, malaise

cycle 5 week 3 day 2 - cancelled
DL + high pull - skipped
DB incline BP - training debt
DB pull over . training debt
10 min think about training session
total time 10 min
total rpe 1

1 Like

20-Sep-2020

cycle 5 week 3 day 3
30 min movement, 20 kg bb incl 1x39 curls
60 kg 1x20 bb row
110 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
163 kg 1x1 DL
143 kg 1x8 DL
2x14 kg 3x20 DB incl BP (paid training debt from 17-Sep-2020)
1x32 kg 1x1 DB clean and press each side
total time 1 h 15 min
total rpe 7

1 Like