After years of powerlifting training I burned out my motivation for hard strength exercises and ended up to workout with Kettlebells and Clubbells for 5 or 6 years. During last year motivation to workout in gym started to peak again and maybe try something different than pure powerlifting. Slowly I’ve build up my routine again and now it starts to shape up.
1.4.2019
Front squat
3x10x60kg
2x8x60kg
Hack squat (barbell)
8x60kg
10x60kg
2x8x80kg
some russian twists with landmine.
After a nightshift at work, not the best workout to pull out. Need to have longer rest periods or do it in a anohter day.
so today I did some GPP/Cardio, more of a idea to vent my head.
Farmers walk Trap bar (long bar variation)
3 x 36m x Empty barbell
2 x 36m x 70kg
1 x 36m x 110kg
1 x 36m x 150kg (total distance, but not all in one smooth “run” had to adjusst grip couple of times)
Workout was pretty intense and felt bit heavy, but afterwards I felt kind of fresh. Didn’t go all the way or as hard I could’ve gone, but near the edge.
Until next time
No I did not. Had to actually use straps (IronMind Sew-Easy) on the last set since my right hand had pretty bad grip issues, and generally my grip wasn’t fully recovered from day before.
I have a mobility issue on my right thumb can’t really use all the joints in it =D and thus for example I can’t do the weightlifter thumblock grip, it would prob. break my interphalangeal (IP) joint.
started to squat at 10:08 this morning, clock was 10:24 when I racked the last set. Almost felt like I am going to pave the gym floor.
Tried also to pull the SSQB handles down/ towards my chest, so the passive loading would hit upper back also. During the last 3 or so sets my neck and traps start to feel exhausted so I think it worked.
Seated Good Morning, 20" box
60 seconds round upper back GM followed by 60 seconds of Arched back GM X 72,5kg
Pull ups
3 x 1 x bodyweight (~123,5kg)
Russian twists with landmine
2 sets x 40kg(+ bar)
*Battle rope *
1 Tabata round
Clubbell mills, two handed
2 x 60sec with 60 second rest in between x 20kg club
(can’t be Ogre if I won’t swing club once in a while)
Light cardio day, some cycling and walking. Nothing too much to go into
In the afternoon I did 5 x 5 clubbell swings with 20kg clubbell to open up and boost recovery of shoulders and upperback.
19.4.2019
So today is was the heavy day of my routine, low reps high weight.
Safety squat bar squat
5 x 105 kg / felt bit sluggish, not too bad.
3 x 120 kg / better, solid squat
1 x 132,5 kg / easy
1 x 150 kg / not too easy, not too hard.
Deadlift
I pull with conventional style, rarely I do sumo as a assistance work
5 x 150 kg
3 x 170 kg
1 x 190 kg
1 x 220 kg
Good solid deadlifts, the 220 was near true 1RM, I could start to see the constellations.
Overhead press, football bar
3 x 40 kg
1 x 50 kg
1 x 60 kg
1 x 70 kg
x 80 kg
Kettlebell swings
1 x 100 x 32 kg
COncept 2 row
2000m / 7:54.2 / ave 1:58.6 500m
that row almost made to to pass out from exhaustion.
Safety squat bar squat
10x100
10x100
8x100
6x100
10x100
Pullup
7x1xbw
Good morning
60 seconds * 100 kg (regurlar GM)
60 seconds * 100 kg (Round upperback GM)
60 seconds * 100 kg (arched back gm)
60 seconds * 100 kg (regular GM)
60 seconds * 100 kg (arched back gm)
Prowler
Reverse drag & push combo
1x18m +18m X 120 kg
1x18m +18m X 160 kg
1x18m +18m X 200 kg
24.4.19
12min jog, 1.68km.
25.4.19
Overhead press
10x10x35kg
Trap bar Deadlift
10x10x135
Kroc row
5x50kg
Concept 2 row
2000m / 7:51.7 / 1:57.9 ave 500m
again after night at work. These workouts feels like I am in a fog and birch allergy has been flaring up.
