27-Apr-2019
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 5x5 front squat
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 2x0 oh press, my right shoulder feel funky
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row, last reps pendlay row
55 kg 1x1 oh press
40 kg 1x10 oh press
40 kg 1x1 back squat
70 kg 1x1 back squat
90 kg 1x1 back squat
100 kg 1x1 back squat
110 kg 1x1 back squat
84 kg 1x20 back squat, this made my day, was weak in the oh press and forward bent row and
i actually thought i wouldnât do more than 8 reps and become very disappointed but then i made
all the 20 reps yeeey
4 rounds prowler+50 kg
total rpe 7
29-Apr-2019
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 5x5 front squat, 2x5 KB bottom up waiter split squat each side
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 2x0 oh press, my right shoulder still feel funky
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row, last reps pendlay row
55 kg 1x1 oh press
40 kg 1x12 oh press
70 kg 1x5 DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x12 DL, magnesium, no straps, hook grip
1 warming up round, sled + 20 kg
4 rounds, sled + 45 kg
total rpe 8
my traps felt pumped after
01-May-2019
2 rounds warm up farmers walk
3 rounds 125 kg farmers walk, new toy at the gym, really nice
20 kg 3x5 back squat
50 kg 1x5 back squat
70 kg 1x5 back squat
92 kg 3x8 back squat, rpe 7-8-9, the way i want it
4 rounds( 1x26 reps 1x24 kg KB swing, 1x13 back and forth lunges, 1x13 fat guy pull ups)
total rpe 8
03-May-2019
movement including some tgu
20 kg 1x20 RDL, 1x20 strict press, 1x20 good mornings, 3x5 back squat, 1x5 thrusters, 4x5 front squat
50 kg 1x3 back squat
70 kg 1x3 back squat
93 kg 8x3 back squat, felt like perfect level of challenge
2x18 kg 1x8 DB incline bench press
2x22 kg 1x5 DB incline bench press
2x26 kg 1x15 DB incline bench press
1x22 kg 1x8 DB pull over
1x30 kg 1x16 DB pull over
1 round warming up sled push
4 rounds sled + 50 kg, best time 50 sec
total rpe 8
05-May-2019
started stiff and with DOMS from 03-May
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 5x5 front squat
40 kg 1x4 front squat
60 kg 1x4 front squat
75 kg 6x4 front squat
skipped bench press and bb row
1 round warming up farmers walk
4 rounds farmers walk 105 kg
total rpe 7
didnât want to to push it too hard today, been feeling the effects of including the sled push and the farmers walk on top of my other usual stuff
07-May-2019
20 kg 5x5 back squat, 3x10 power clean, 2x5 waiter split squat each side
35 kg 3x10 oh press, 2x10 push press
80 kg 3x3 pendlay row
60 kg 1x3 back squat
80 kg 1x3 back squat
92 kg 2x10 back squat, rpe 9.5, 9.5, my legs felt pumped after second set
1 warming up round sled push
2 rounds sled + 50 kg, best time 37 sec
2 rounds sled + 35 kg, best time 32 sec
total rpe 8
Mb = Body mass = 91 kg
M1 = sled + 50 = 95 kg
M2 = sled + 35 = 80 kg
t1 = 37 s
t2 = 32 s
c = coefficient dependent on friction between sled and carpet
Assume c independent of speed and load
Power outputs
P1 = c*(Mb + M1)/t1 = c*(91+95)/37 = c * 5.03
P2 = c*(Mb + M2)/t2 = c*(91+80)/32 = c * 5.34
Thus, I estimate that I produced a greater average power on the lighter loaded sled pushes
should i go with the M2 loading rather than M1 due to the higher power output?
09-May-2019
bad day, got news that my assignment prolly terminates premature, will be out of work soon
also had to bring my 4 y old daughter with me to the gym and she craved attention off and on
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 1x5 front squat
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 1x0 oh press, couldnât do this today
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row, last 7 reps pendlay row
55 kg 1x1 oh press
40 kg 1x12 oh press
40 kg 1x3 back squat
60 kg 1x3 back squat
70 kg 1x3 back squat
85 kg 1x7 back squat, failed my attempt for 1x20, got a lot on my mind, and my 4 y old had taken my water bottle and spit nut fragments in it, and my spotter didnât count right, he said 8 at rep number 7 and i made that my lame excuse to rack the bar
85 kg 2x8 to get some technique training
1 round farmers walk with trap bar (25 kg)
1 round farmers walk with trap bar + 40 kg (65 kg)
1 round farmers walk with trap bar + 80 kg (105 kg)
1 round farmers walk with trap bar + 85 kg (110 kg)
total rpe 7
after the training i found a blood blow on the inside of my cheek, i guess itâs a stress symptom
11-May-2019
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 1x5 front squat
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 1x0 oh press, almost
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row, last 6 reps pendlay row
55 kg 1x1 oh press
40 kg 1x12 oh press
40 kg 1x3 back squat
60 kg 1x1 back squat
80 kg 1x1 back squat
90 kg 1x1 back squat
100 kg 1x1 back squat
110 kg 1x1 back squat, normally not in this session, but i forgot to squat a heavy single last session so i felt i should pay the debt
60 kg 1x10 DL
110 kg 2x1 DL
130 kg 2x1 DL
145 kg 3x5 DL
1 round sled only (45 kg)
1 round sled + 25 kg (70 kg)
2 round sled + 35 kg (80 kg), reduced the commitment to this because i felt i have not had full recovery between sessions since i introduced farmers and sled on top of the rest
total rpe 7
13-May-2019
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 1x4 front squat, 1x16 waiter lunges each side
40 kg 1x4 squat
60 kg 1x4 squat
80 kg 1x4 squat
93 kg 6x4 squat, just the right level of challenge
2x18 kg 1x4 DB incline BP
2x22 kg 1x4 DB incline BP
2x26 kg 1x16 DB incline BP, new pr
1x24 kg 1x4 DB pullover
1x30 kg 1x17 DB pullover, new pr
1 round farmers walk, trap bar only (25 kg)
1 round farmers walk, trap bar +40 kg (65 kg)
1 round farmers walk, trap bar +80 kg (105 kg)
1 round farmers walk, trap bar +90 kg (115 kg)
total rpe 7
15-May-2019
Sore throat, aching body, no training
18-May-2019
still sick
Get better soon man
thank you
19-May-2019
still sick
thinking about training to keep consistency
refined formulation of my total rpe system to gauge the intensity of a training session
rpe 10 - able to breath but have to be scooped up from the floor and helped home
rpe 9 - able to walk, shower, and put on socks without assistance but cannot squat 1 rep at 12RM
rpe 8 - able to perform 1 squat at 12RM squat weight
rpe 7 - able to perform 4 squats at 12RM squat weight
rpe 6 - able to perform 10 to 12 squats at 12RM squat weight
rpe 5 - ready to put on my 12RM squat weight and try and beat it
rpe 4 - not quite warmed up
rpe 3 - just started warming up
rpe 2 - packed the gym bag
rpe 1 - spent some thoughts on training
rpe 0 - not even been thinking on training
this session total rpe 1
20-May-2019
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 1x4 front squat,
40 kg 1x3 back squat
60 kg 1x3 back squat
80 kg 1x3 back squat
93 kg 5x5 back squat, rpe 7-7-8-8-9, good challenge
3 rounds( 1x26 reps 1x24 kg KB swing, 1x13 back and forth lunges, 1x13 fat guy pull ups)
total rpe 8
22-May-2019
started stiff and with DOMS from 20-May, and coughing still from last cold
20 kg 1x20 RDL, 1x10 strict press, 1x5 thrusters, 5x5 front squat
16 kg KB 1x5 oh squat, 2x3 tgu
60 kg oh static hold 63 s
40 kg 1x4 front squat
60 kg 1x4 front squat
75 kg 5x5 front squat
20 kg some bench press
60 kg 1x5 bench press
80 kg 1x6 bench press
skipped bb row
1 round farmers walk 25 kg
1 round farmers walk 65 kg
1 round farmers walk 105 kg
1 round farmers walk 115 kg
total rpe 8 (due to residue fatigue)
24-May-2019
heavy bag, i could feel that something is funky in my tummy, left side below ribs deep inside
20 kg 1x10 strict press, 1x5 back squat
35 kg 1x10 oh press, 1-st round
35 kg 1x5 back squat, i couldnât feel the funkiness during light ohp and bs and i forgot about it
35 kg 1x10 oh press, 2-nd round
35 kg 1x5 back squat
35 kg 1x10 oh press, 3rd round
35 kg 1x5 back squat
35 kg 1x6 oh press + 1x4 push press, 4-th round
35 kg 1x5 back squat
35 kg 1x10 push press
75 kg 1x2 pendlay row, felt the funkiness in the first rep, second rep snap, think itâs a muscle tear deep inside left side below ribs, canât do more pendlay rows
60 kg 1x1 back squat, painful to brace due to the muscle tear
80 kg 1x1 back squat, painful but manageble
90 kg 1x1 back squat, painful but manageble
100 kg 1x1 back squat, painful but manageble
110 kg 1x1 back squat, too painful, decided to stop
4 rounds sled + 40 kg (85 kg) slow tempo
okaaay, injured again sigh
canât give a proper rpe rating, i guess without the injury it would be total rpe 6
25-May-2019
muscle tear yesterday in my tummy, could be a cracked rib but i guess itâs a muscle due to that the pain is a bit away inside of the ribs
itâs painful too cough and fart, some moves are painful and some are not
i guess itâs a couple a weeks without heavy training because bracing is painful
26-May-2019
abs-tweak from 24-May, feel better but still painful
movement
20 kg 1x10 strict press
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 0x1 oh press, fail
58 kg 1x1 oh press, a grinder
55 kg 1x1 oh press, starting with a clean not so nice with the abs-tweak
40 kg 1x20 slow tempo barbell row
40 kg 1x12 oh press
40 kg 1x16 slow tempo barbell row, stopping when abs-tweak says stop
40 kg 1x10 slow tempo barbell row, stopping when abs-tweak says stop
40 kg 1x5 back squat, abs-tweak doesnât ache
60 kg 1x1 back squat, abs-tweak doesnât ache
80 kg 1x1 back squat, abs-tweak doesnât ache
90 kg 1x1 back squat, abs-tweak doesnât ache
100 kg 1x1 back squat, starting to feel abs-tweak
110 kg 1x1 back squat, abs-tweak is painful
65 kg 1 round farmers
105 kg 2 rounds farmers
85 kg 2 rounds farmers
45 kg 1 round zercher walk
total rpe 7
tough luck man, hope youâll recover quickly.
Was it on a pendlay row it happened or something else, because it sounds a bit like a rib broken or bruised.