2023.7.24

95,9 kg

**Morning: Full-body supersets**

Goblet squats

3 x 15 x 32 kg/70 lbs

(3 x 15 x 27 kg/60 lbs β *no heavier dumbells available today; shortened rest periods to compensate*)

(3 x 15 x 32 kg/70 lbs β no 29,5 kg/65 lb dumbells available today)

(3 x 15 x 29,5 kg/65 lbs)

&

Hip raises

3 x 15 x 32 kg/70 lbs

(3 x 15 x 27 kg/60 lbs β *no heavier dumbells available today; shortened rest periods to compensate*)

(3 x 15 x 32 kg/70 lbs β no 29,5 kg/65 lb dumbells available today)

(3 x 15 x 29,5 kg/65 lbs)

TRX Row with 2-sec eccentrics

BW x 13 + 5 (r-p), 12 + 5 (r-p), 11 + 5 (r-p)

(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 4 + 1 (r-p) β *Ugh!*)

(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))

(2 x 12 + 5 (r-p), 1 x 12 + 4 (r-p) x BW)

&

Push-ups

BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p)

(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))

(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))

(3 x 12 + 5 (r-p) x BW)

βSkiβ band-pulls with 2-sec eccentrics

3 x 15 x red band

(3 x 15 x red band)

(3 x 15 x red band)

(3 x 15 x red band)

&

Lat pulldowns with 2-sec eccentrics

1 x 15 x 70 kg/155 lbs, 2 x 15 x 72,5 kg/160 lbs β *happy with this*

(3 x 15 x 70 kg/155 lbs)

(3 x 15 x 70 kg/155 lbs)

(3 x 15 x 70 kg/155 lbs)

Overhead press with 2-sec eccentrics

11 kg/25 each side x 15, 15, 12 β *shortened rest period on last set because someone was waiting for the shoulder press*

(11 kg/25 each side x 15, 13f + 4f (r-p), 14f + 5 (r-p) β *tried to repeat 3 x 15 from last time, but couldnβt. Did the next best thing.*)

(3 x 15 x 11 kg/25 lbs each side β *happy with this, surprised myself!*)

(1 x 15 x 11 kg/25 lbs each side, 2 x 13 x 11 kg/25 lbs each side) β *thatβs better!*)

&

Plank jacks

3 x 25 x BW

(3 x 25 x BW)

(3 x 25 x BW)

(3 x 25 x BW)

**Subsequently: Easy Cardio**

65 minutes and 6,13 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.

**Afternoon: PLP**

6 x 5-sec dead hangs as warm-up (neutral grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 13 Neutral grip: (3) + 7 + 6 + 5 + 4 + 3 (25)

with feet raised on step for push-ups.

Band pull-aparts with pronated grip: 3 x 15

Band pull-aparts with tucked elbows and supinated grip: 3 x 15

*My purple band snapped, so did these with the red band. It was high time anyway.*

Broomstick stretches, twists, and squats.

Chest & back stretch, and lunge stretches.

5 minutes of thoracic stretching followed by roughly 90-sec static leg-raise holds at increasing angles every 10 seconds.