26-Nov-2020
30 min movement, climbing
Rack Pull (RP) w shoes on 5 kg + 0.5 kg plates
90 kg 1x5 RP
110 kg 1x5 RP
140 kg 1x3 RP
160 kg 1x1 RP
180 kg 1x1 RP, static hold 4.5 s in lockout
180 kg 1x1 RP, static hold 0 s in lockout
106 kg 1x26 DL
1x24 kg DB 1x26 pull over
2x16 kg DB 1x27 incline BP
total time 1 h 15 min
total rpe 7
didnt feel pleased with the session when i left
28-Nov-2020
23 min KB incl 1x28 kg 3x5 snatch each side
15 min heavy bag
15 min 5x(1x3 jump over box, 1x3 pistol on box each side, 1x3 oh squat holding box oh)
15 min 1x20 kg KB 5x1 TGU each side 90 s split squat static hold each side
total time 1 h 8 min
total rpe 7
29-Nov-2020
30 min movement
60 kg 1x30 bb row
110 kg 1x1 DL
130 kg 1x1 DL
145 kg 12x1 DL
total time 1 h
total rpe 7
01-Dec-2020
30 min movement, EZ bar
20 kg 1x5 squat
40 kg 1x5 squat
40 kg + 2x14 kg rubberband attached KB 3x12 squat
2x14 kg DB 1x12 squat-panther-renegade row each side-squat-curl-ohp 1 min 45 s
total time 1 h
total rpe 7
03-Dec-2020
37 min movement, climbing
30 min loaded carry variations incl.
105 kg 2x1/2 round farmers walk
125 kg 2x1/2 round farmers walk
135 kg 2x2x1/2 round farmers walk
total time 1 h 7 min
total rpe 7
05-Dec-2020
28 min KB incl 1x28 kg 3x5 snatch each side
15 min heavy bag
20 min 5x(1x4 jump over box, 1x4 pistol on box each side, 1x4 oh squat holding box oh)
total time 1 h 3 min
total rpe 7
06-Dec-2020
30 min movement incl 20 kg bb 1x48 curls
60 kg 5 x (1x1 power clean + 1x5 bb row)
110 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
170 kg 1x1 DL
176 kg 1x1 DL, 1 kg more than 2019
156 kg 1x6 DL
total rpe 7
total time 1 h
08-Dec-2020
30 min movement, EZ bar
40 kg 2x1 ohp
45 kg 2x1 ohp
50 kg 1x1 ohp left arm and shoulder still slightly flaky, been >7 month now
50 kg 1x5 squat
70 kg 1x5 squat
80 kg 1x1 squat
90 kg 1x1 squat
100 kg 1x1 squat
105 kg 1x1 squat
110 kg 1x1 squat
115 kg 1x1 squat
75 kg 1x20 squat
50 kg 1x10 cable row
70 kg 15+5+3+2+7x1 cable row
total time 1 h 10 min
total rpe 7
10-Dec-2020
30 min movement, climbing
80 kg 3x5 DL + high pull
2x16 kg DB 1x30 incline BP
1x24 kg DB 1x28 pull over
2x14 kg DB 1x12 (squat-panther-renegade row each side-squat-curl-ohp) 1 min 45 s
total rpe 7
total time 1 h
12-Dec-2020
20 min KB incl. 1x28 kg 5x5 snatch each side
15 min heavy bag
25 min 5 x (5x1 jump over box, 1x5 one legged squat on box each side, 1x5 oh squat holding box)
90 sec split squat static hold
1x20 kg KB 5x1 TGU each side
90 sec split squat static hold
total time 1 h 15 min
total rpe, i have to give this one an 8
13-dec-2020
30 min movement, 20 kg incl 1x50 bb curl
60 kg 5x(1x1 power clean + 1x5 bb inclined row)
110 kg 1x1 DL
130 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
166 kg 1x1 DL
146 kg 1x8 DL
110 kg 1x20 DL touch n go
total rpe 7
total time 1 h 10 min
15-dec-2020
30 min movement, EZ bar
20 kg 1x5 front squat
50 kg 1x5 front squat
60 kg 1x5 front squat
60 kg 1x5 zercher squat
60 kg 1x5 andersson squat
75 kg 5x5 andersson squat
1x40 kg DB 1x12 hauling row each side
1x40 kg DB 1x8 hauling row each side
total time 1 h 10 min
total rpe 7
17-Dec-2020
30 min movement, climbing, sled push
63 kg 12x1 power clean
80 kg 3x5 DL + high pull
72 kg 3x12 pendlay row
total time 1 h 10 min
total rpe 7
19-Dec-2020
25 min KB incl. 1x28 kg 5x5 snatches each side
15 min heavy bag
20 min 3 x (5x1 jump over box, 1x5 shrimp/pistol each side, 1x5 squat holding box oh), cut this short
90 s split squat static hold
1x20 kg DB 5x1 TGU each side
90 s split squat static hold
total time 1h 20 min
total rpe 7
20-Dec-2020
30 min movement, 20 kg bb incl. 1x51 curl
110 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
171 kg 1x1 DL
151 kg 1x7 DL
T-bar + 50 kg 3x10 row
T-bar dropset + 40 kg 1x18, + 35 kg 1x5, + 30 kg 1x5, + 25 kg 1x5 row
total time 1 h 20 min
total rpe 7
22-Dec-2020
30 min movement, EZ bar
20 kg 1x5 squat
40 kg 1x5 squat
60 kg 1x5 squat
80 kg 1x1 squat
90 kg 1x1 squat
100 kg 1x1 squat
110 kg 1x1 squat
115 kg 1x1 squat
121 kg 1x1 squat, new pr!!! i think i hit 120 kg first time in 2015
76 kg 1x20 squat, i did it but it was not beautiful
2x14 kg DB (12 or 11, lost count)x(squat-renegade row each arm-squat-curl-ohp)
total time 1 h 5 min
total rpe 7
felt a slight twitch in my lower back during bw squating in the movement section in the beginning but i decided to carry on, and lo and behold with a mind laser focused on good lifting i was able to set a squat pr and toughen through a heavy 20-repper. i think though that from now on i will only up the squat weight every second squat session.
I would not call any 20 rep squats beautiful
24-Dec-2020
30 min movement, climbing
Rack Pull (RP) w shoes standing on black rubber 5 kg weights
warm up sets, forgot exact numbers
180 kg 1x1 RP, static hold 6 s in lock out
2x18 kg DB 1x24 incline BP
1x24 kg DB 20+15+10+5 pull over
total time 1 h
total rpe 7
26-Dec-2020
30 min KB incl 1x28 kg 5x5 snatch each side
15 min heavy bag
super sets 20 kg bb 5x5 squat + 5x6 pushups
60 kg 1x1 squat
80 kg 1x1 squat
90 kg 1x1 squat
100 kg 1x1 squat
105 kg 1x1 squat
total time 1 h 5 min
total rpe 6.5
lower back painful from some tweak during bw warmup squats the 22-Dec-2020
