T Nation

Pleased with the Title of My Training Log

training 10-Aug-2017

mobility drills
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
OH Squat: 1x7 55 kg new pr
Front Squat: 1x9 75 kg
power clean: 3x1 70 kg
oly-DL: 2x3 80 kg
oly-DL: 1x3 100 kg
DL: 1x2 120 kg, 140 kg
DL: 6x2 150 kg sprinkling static holds for the core in between during rest time. switched to mixed grip at 150 kg.
neutral grip BW pull ups 6+8+8+7 reps new maxrep set (8), new total (29)
hack squat 20 kg 1x30 new pr
Upside Down Push Ups 10+9+10+10 new total (39)

training 13-Aug-2017
resting lower back

all hack squat include BW + machine
hack squat: 3x5 0 kg
hack squat: 1x5 20 kg
hack squat: 1x2 30 kg, 40 kg, 50 kg, 60 kg, 70 kg, 80 kg, 90 kg, 100 kg, 110 kg, 120 kg
hack squat: 2x10 70 kg
hack squat: 1x30 20 kg

lats pull down: 8x8 level 13 pause count to 20
machine curl: 2x8 level 4 pause count to 20
machine curl: 2x8 level 3 pause count to 20

Dumb Bell DL: 6x6 2x42 kg

training 15-Aug-2017
resting lower back

all hack squat include BW + machine
hack squat: 3x5 0 kg
hack squat: 1x5 20 kg
hack squat: 1x2 40 kg, 60 kg, 80 kg, 90 kg, 100 kg, 110 kg, 120 kg, 125 kg new pr
hack squat: 2x10 75 kg new pr
hack squat: 1x25 25 kg

neutral grip BW pull ups 6+8+8+8 reps new total (30)
Dumb Bell Pull Over 1x8 22 kg, 26 kg, 28 kg,
Incline bench machine 1x8 resistance 81 kg

back and forward lunges 1x15 per side, rear foot elevated split squats 1x10 per side

felt fat and swollen, also i felt something in my left patellae tendon when hack squatting 125 kg

17-Aug-2017

T-bar row and sprinkling mobility drills and punching heavy bag in between:
1x20 Tbar+0 kg, Tbar+15 kg, Tbar+30 kg
Tbar+45 kg 10+10+10+10+10 reps new total (50)

alternating Clean and Push press: 5x7 55 kg new total (35)

18-Aug-2017

Lunch time group training at work

mobility drills 15 min

5x5 goblet squat
forward foot elevated split squat 1x10 per side
rear foot elevated split squat 1x10 per side

2x20 s plank, 2x20 s hollow rock, 2x20 s L-sit approx., 2x20 s frog, 2x20 s side plank

1+2+3+4 waves of push up variations, total sum 60 push ups

10x20 crunches

Note. i thought this would be a walk in the park but in retrospective, it wasnt. especially the 10x20 crunches in the end hit my tummy, if now DOMS are good.

19-Aug-2017
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
OH Squat: 1x7 55 kg
Front Squat: 1x10 75 kg new pr
power clean: 4x1 70 kg
DL+high pull: 4x1 70 kg
oly-DL: 2x3 80 kg
DL: 1x2 130 kg, 150 kg, 160 kg, 170 kg, 1x4 160 kg

neutral grip BW pull ups 7+8+8+8 new total (31)
hack squat 25 kg 1x26 new pr,
Upside Down Pull Ups 10+10+10+10 new total (40)

Note. DL went to shit after having used odd plates, i miss calculated weight with 20 kg, so i thought i had 130 kg but it was 150 kg and my double overhand grip failed and i was all messed up after that, checking the weight and realizing i had 150 kg i switched to mixed grip, but a 4 repper at 160 kg was all i could crank out in the end, i was actually hoping for a 6 and expecting at least a 5. disappointment. otherwise new pr on front squat was awesome and i think i understand the high pull a little better.

21-Aug-2017

20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
3kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
OH Squat: 1x7 55 kg
Front Squat: 1x10 75 kg
power clean: 5x1 70 kg
DL+high pull: 5x1 80 kg (ugly, too heavy)
oly-DL: 2x4 80 kg

Back squat: 1x5 20 kg 60 kg, 1x2 80 kg 90 kg 100 kg 110 kg, 115 kg,
Back squat: 2x10 85 kg new pr
Hack squat: 1x27 25 kg new pr

22 Aug 2017

1 h 10 min lunch time group training at work, Robert lead the session

various mobility bw stuff in tabata tempo

a little too long session for my taste but most of it was good stuff, feeling stiff though today in my lower back and inner thighs, great i plan DL this evening, smooooth

23-Aug-2017

20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
OH Squat: 1x7 55 kg
Front Squat: 1x10 75 kg
power clean: 8x1 70 kg
DL+high pull: 8x1 70 kg
oly-DL: 2x5 70 kg
DL: 1x2 120 kg, 140 kg
DL: 6x2 150 kg (no static holds in between today)
neutral grip BW pull ups 8+8+8+8 reps new total (32)
hack squat 25 kg 1x28 new pr
Dumb Bell Pull Over 1x8 24 kg, 28 kg, 30 kg,
Incl. Bench Press using Dumb Bells 1x8 2x24 kg, 2x28 kg, 1x6 2x32 kg

the warm up before the DL felt overloaded, maybe i should skip the oly-DL
i wonder about this thing i do with the DL, 6x2@80% every second DL session, yes it feels good but its not very taxing compared to the other training sessions.

25 Aug 2017

lunch training at work

10 min mobility drills
5 min goblet squat, split squats
5 min static holds for the core
10 min push up variations
4x(5 thrusters 5 back and forward lunges)

26-Aug-2017

T-bar row and sprinkling mobility drills and punching heavy bag in between:

1x20 Tbar+0 kg, Tbar+15 kg, Tbar+30 kg

Tbar+50 kg 5+5+5+5+5 reps new total (25)

alternating Clean and Push press: 5x8 55 kg new total (40)

28-Aug-2017
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
OH Squat: 1x8 55 kg new pr
Front Squat: 1x5 77.5 kg new pr
power clean: 10x1 70 kg
DL+high pull: 10x1 70 kg
DL: 1x3 100 kg, 120 kg
DL: emom 10x3 145 kg new pr
neutral grip BW pull ups 7+9+8+7 reps new set(9)
hack squat 25 kg 1x30 new pr,
Upside Down Push Ups 12+12+10 new set(12)

what a lovely day.

You’re doing good work here. I like that you have 2 divergent goals to keep yourself honest. I am curious about your program, though. You obviously do a lot of stuff that’s proven to work for either strength or whole body conditioning, like the EMOM sets and barbell complexes, but are you following a program that you designed yourself, or that someone set up for you? Or are you going for more intuitive training? Either way, it looks like you’ll get some good results from it.

i have designed my own program, it is based on the idea that hard and consistent work eventually pays off, moderated by factoring in age and joint health. i figured i stick with it as long as i progress, maybe try wendlers 531 when i plateau. i have read a lot of articles at t-nation and tried to assimilate its knowledge into my program. i allow for an intuitive element, i.e. i improvise if the equipment i want to use is occupied.

/br bonoboschimp

29 Aug 2017

lunch training at work

10 min mobility drills

5 min goblet squat, split squats

5 min static holds for the core

10 min push up variations

3 boxercise drills

sick. sore throat.

ok, been sick (sore throat, stuffed nose, mild fever) from 30 Aug to 04 Sep, still a little off, but the stuff coming from my nose is now white and not transparent so i say i shall try some easy training.

05 Sep 2017

lunch training at work

15 min mobility drills

8 min goblet squat, split squats

7 min static holds for the core

10 min push up variations

at least i dont feel worse after the training. i call it a success.

06-Sep-2017

Not feeling top yet, still some residue stuff in my nose and a bit lethargic

20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
OH Squat: 1x8 55 kg
Front Squat: 1x6 77.5 kg new pr
power clean: 5x1 75 kg
DL+high pull: 5x1 75 kg
Back squat: 1x5 20 kg 60 kg, 1x2 80 kg 90 kg 100 kg 110 kg, 1x1 117.5 kg,
Back squat: 2x10 87.5 kg new pr
Hack squat: 1x20 30 kg new pr
neutral grip BW pull ups 6+6+6+6+4 reps, had to reduce from here
Dumb Bell Pull Over elbows outward 1x10 20 kg
Dumb Bell Pull Over elbows forward 1x10 20 kg
Incl. Bench Press Dumb Bells 1x8 2x24 kg, 2x28 kg

feeling dizzy afterwards, hope i dont get a backlash on the cold ive been having

08-Sep-2017

lunch training at work

12 min mobility drills

7 min goblet squat, split squats

8 min static holds for the core

10 min push up variations

4 min 4x(5 thrusters + 10 back and forward lunges)

09-Sep-2017
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
OH Squat: 1x8 55 kg
Front Squat: 1x7 77.5 kg new pr
power clean: 8x1 75 kg
DL+high pull: 8x1 75 kg
DL: 1x2 100 kg, 120 kg, 140 kg, 6x2 150 kg

still feeling weak from the cold i have had, stuffed nose, coughing, weak, foook! i dondt need that