movement, climbing
20 kg 1x30 curls
5 min non stop crawling
1x5 sissy squat
heavy bag
no heavy lifting
skipped loaded carries
total time 1 h
total rpe 7
have had a couple of rpe 8 sessions and felt lower back stiffnes, decided to take it easy today, even without the loaded carries i reached an rpe 7, but it was very hot.
shortly after this i got a bad flu, and i still have not regained the strength i lost in connection with the flu. frustrating to say the least. however, it reminds me of former glory and maybe i can get there again.
30 min movement, abs, legs
70 kg 5x5 bb row
110 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
170 kg 0x1 DL, not today, still feeling from the rpe 8 sessions and the cold i had
110 kg 1x22 DL, first 12 touch n go, after that grip got slippery and shortness of breath
total rpe 7
total time 1 h
30 min movement, ez bar, 2x20 kg DB 1x12 clean and press
60 kg 1x1 DL
100 kg 1x1 DL
120 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
20 kg 5x5 squat
60 kg 1x5 squat
80 kg 1x1 squat
90 kg 1x1 squat
97 kg 2x2 squat
77 kg 1x14 squat, no breathing pauses, couldnt motivate me for a 20 repper
50 kg 1x10 cable row
70 kg 25+5x5 cable row
total time 1 h 30 min
total rpe 7
30 min movement, climbing
20 kg 1x5 squat
40 kg 1x5 squat
60 kg 1x1 squat
60 kg 1x10 DL
110 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
80 kg 3x5 DL+high pull
2x22 kg DB 1x23 incline BP
1x26 kg DB 3x11 pull over
total time 1 h 15 min
total rpe 7
felt really good, though i still have not recovered from the rpe 8 sessions a week ago
front yard training in the hot sun, therefore reduced ambition
KB, DB, push ups, shadow boxing
1x20 kg KB 1x5 TGU each side, almost couldnt do these today
total time 1 h 20 min
total rpe 6.5
30 min movement
70 kg 5x5 bb row
110 kg 2x1 DL
130 kg 2x1 DL
140 kg 2x1 DL
150 kg 2x1 DL
160 kg 2x1 DL
110 kg 1x23 DL, first 13 touch n go
total rpe 6.5
total time 1 h
35 min movement, ez bar, legs, 5x8 push ups
70 kg 2x1 DL
110 kg 2x1 DL
130 kg 2x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
77 kg 5x6 andersson squat, pins at 19, felt really challenging today
hauling row to training debt
time 1h 23 min
total rpe 7.5
30 min movement, climbing, sled
70 kg 2x1 DL
110 kg 2x1 DL
130 kg 2x1 DL
140 kg 2x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
1x40 kg DB 1x19 hauling row each side
total rpe 7
total time 1 h 5 min
modify scheme: purge DB incline BP and DB pull over from W4D2 and purge hauling row from W3D1 and put it on W4D2
DB incline BP and DB pull over included as ususal on W3D2
The new cycles thus contains slightly less than the old, except i do some heavy DL singles 3 times/week
30 min movement, incl dragon flag
40 kg 1x5 ohp
40 kg 1x5 squat
70 kg 5x5 bb row
110 kg 2x1 DL
130 kg 2x1 DL
140 kg 2x1 DL
150 kg 2x1 DL
160 kg 2x1 DL
110 kg 1x23 DL, first 15 touch n go
total rpe 7
total time 1 h 5 min
40 min movement incl curls and 5x8 push ups
70 kg 2x1 DL
110 kg 2x1 DL
130 kg 2x1 DL
140 kg 2x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
40 kg 1x20 squat, pumping between atg and not full lockout
tbar + 40 kg 1x26 row
total time 1 h 10 min
total rpe 7
took it easy with squats and tbar, didnt want to risk another rpe 8
30 min 20 kg bb
20 kg some BP
60 kg some BP
75 kg 1x9 BP, new pr since last reset
60 kg 5x5 BP
Rack Pull (RP) w shoes on 10 kg rubber plates
110 kg 1x1 RP
140 kg 1x1 RP
160 kg 1x1 RP
180 kg 1x1 RP, hold for 10 s
160 kg 1x1 RP, hold for 12 s
total time 1 h
total rpe 6.5
my forearms were totally beat up from wing tsun yesterday, prolly affected the holf in the RP a lot