T Nation

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

28-Dec-2020

breathing exercises, hold breath 2 min 30 s
heart rate: 38 bpm
weight: 87.4 kg
fat: 14.5 %
pains: lower back 5, left arm/shoulder 3, right big toe 1, plantar fascitis 0
left pinkie: almost straight

it’s getting better!

2 Likes

29-Dec-2020

body weight: 87.4 kg
fat: 14.5 %
blood pressure: 121/77 mmHg
heart rate: 49 bpm
3 rounds breathing exercises, hold breath 2 min 30 s
blood pressure: 121/78 mm Hg
heart rate: 42 bpm

2 Likes

29-Dec-2020

Cycle 9 week 2 day 1

30 min movement, EZ bar
40 kg 1x1 ohp
45 kg 1x1 ohp
50 kg 2x1 ohp, left shoulder/biceps still a bit flaky, i’m considerably weaker in the ohp than 8 months ago
40 kg 1x5 squat
40 kg + 2x16 kg rubberband attached KB, 5x5 squat
2x14 kg DB 12 x (squat-renegade row each side-squat-curl-ohp) 1 min 38 s, new pr
total time 1 h
total rpe 7

2 Likes

31-Dec-2020

Cycle 9 week 2 day 2

35 min movement, climbing
30 min loaded carries incl. 2x2x1/2 rounds 135 kg farmers walk
total rpe 7
total time 1 h 5 min

2 Likes

02-Jan-2021

General athletic ability and fighting

25 min KB incl. 1x28 kg 3x5 snatch each side
15 min heavy bag
5 x (20 kg bb 1x5 squat + 1x7 pushups)
40 kg 1x2 squat
50 kg 1x2 squat
60 kg 1x2 squat
70 kg 1x2 squat
80 kg 1x2 squat
90 kg 1x2 squat
96 kg 2x2 squat, about 80 % of 1 RM
total time 1 h 5 min
total rpe 7

2 Likes

03-Jan-2020

Cycle 9 week 2 day 3

40 min movement incl. 20 kg 1x53 bb curl
60 kg 5 x (1x1 power clean + 1x5 bb row)
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 2x2 DL
total time 1 h 5 min
total rpe 7

2 Likes

05-Jan-2021

Cycle 9 week 3 day 1

malaise - session goes to training debt

total time 5 min
total rpe 1

1 Like

06-Jan-2021

paying training debt from 05-Jan 2021

Cycle 9 week 3 day 1

30 min movement, EZ bar
40 kg 1x2 ohp
45 kg 6x2 ohp
45 kg 1x5 squat
60 kg 1x2 squat
80 kg 1x2 squat
90 kg 1x2 squat
96 kg 2x2 squat
76 kg 1x20 squat, pumping first 12 reps
50 kg 1x10 cable row
70 kg 18+6+3x4+4x2 cable row
total rpe 7
total time 1 h 5 min

1 Like

07-Jan-2021

Cycle 9 week 3 day 2

30 min movement, climbing
80 kg 3x5 DL + high pull, felt sluggish
2x18 kg DB 1x28 incline BP
1x24 kg DB 24+15+11 pull over
2x14 kg 12 x (squat-renegade row each side-squat-curl-ohp) 1 min 43 s, regression
total rpe 7
toal time 1 h

ballistic quick moving exercises did not go excellent
grinders, no problem

1 Like

09-Jan-2021

25 min KB, was kinda stiff, nothing heavy
15 min heavy bag
20 kg 5x5 squat, didn’t loosen up
4x7 push ups
60 kg 1x2 squat
80 kg 1x2 squat
90 kg 1x2 squat
96 kg 2x2 squat
total time 1 h 5 min
total rpe 6.5

1 Like

10-Jan-2021

Cycle 9 week 3 day 3

30 min movement, 20 kg bb incl 1x54 curls
45 kg 4x3 ohp
60 kg 5 x (1x5 bb row + 1x1 power clean)
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 2x2 DL
110 kg 1x21 DL, first 20 touchngo, then bar started to slip between my fingers, reset grip before last rep
total time 1 h
total rpe 7

3 Likes

12-Jan-2021

Cycle 9 week 4 day 1

30 min movement, EZ bar
20 kg 5 x (1x5 frankenstein’s monster squat + 1x5 zercher squat)
40 kg 1x5 andersson squat
60 kg 1x5 andersson squat
76 kg 5x5 andersson squat
1x40 kg DB 1x13 hauling row each side
1x40 kg DB 1x8 hauling row each side
1x32 kg DB 1x1 clean and press each side
1x34 kg DB 1x1 clean and press each side
total time 1 h 15 min
total rpe 6.5

1 Like

14-Jan-2021

Cycle 9 week 4 day 2

40 min movement, climbing, sled push 70 kg
63 kg 12x1 power clean
80 kg 3x5 DL+high pull
73 kg 3x12 pendlay row
total time 1 h 10 min
total rpe 7

2 Likes

16-Jan-2021

General athletic ability and fighting

15 min KB
15 min heavy bag
3 x ( 5x1 jump over box, 1x5 shrimp squat on box each side, 5x1 squat holding box oh)
90 s static split squat
20 kg KB 5x1 TGU each side
90 s static split squat, shifted stance
total time 1 h 5 min
total rpe 7

1 Like