12-Jun-2021
20 min movement
10 min KB ballistics
20 kg 1x5 squat
50 kg 1x5 squat
60 kg 1x5 squat
70 kg 1x5 squat
80 kg 1x5 squat
90 kg 1x2 squat
97kg 1x2 squat
80 kg 5x5 squat
2x14 kg DB 1x12 clean and press
total time 1 h 5 min
swapped rubberband attached KB squats for high bar squat
the rubberbands were busy
forgot to do chin ups or pull ups, i must bring some notes with me on what to do, i forget stuff all the time
14-Oct-2021
2h wing tsun
15-Oct-2021
sore throat, malaise, prolly common cold (covid test negative)
skipped Cycle 19 Week 2 day 2
17-Oct-2021
skipped Cycle 19 Week 2 day 3
19-Oct-2021
35 min movement, ez bar, 20 kg bb
50 kg 1x5 squat
70 kg 1x5 squat
80 kg 1x2 squat
90 kg 1x2 squat
97 kg 2x2 squat
60 kg 1x20 squat, pumping up and down, not full lockout
tbar+40 kg 1x29 row
total time 1h 5 min
total rpe 7
21-Oct-2021
2h wing tsun
22-Oct-2021
10 min movement
15 min KB ballistics
80 kg 3x3 DL+high pull
2x14 kg DB 1x8 incline BP
2x22 kg DB 1x23 incline BP
1x26 kg DB 2x15 pull over
total time 55 min
total rpe 7
24-Oct-2021
10 min movement
15 min abs, legs calisthenics
5 min ground work
70 kg 3x8 bb row
110 kg 2x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
165 kg 1x1 DL, smooth
140 kg 26x1 DL, emom
grand total 30 DL singles >= 80 %
total time 1 h 10 min
total rpe 7
a youtube link to highlights from 22 Oct
26-Oct-2021
30 min movement, DB curl and press, 2x20 kg DB 1x12 clean and press
20 kg 1x5 squat
50 kg 1x5 squat
70 kg 1x5 squat
77 kg 2x10 squat
2x40 kg DB 2 rounds farmers walk
total time 1 h
total rpe 7
28-Oct-2021
1.5 h wing tsun
29-Oct-2021
13 min movement
12 min climbing around in a cage
12 min sled
1x40 kg DB 1x21 hauling row each side
total rpe 7
total time 47 min
short training, but i hadn’t much in the tank, late friday evening and all
also, i was very stiff after the martial arts yesterday, so well done (patting my shoulder) on the battle with the hauling rows
30-Oct-2021
10 min movement
15 min calisthenics, abs, legs
5 min ground work (flow between positions with the hands on the ground)
70 kg 3x8 BB row
110 kg 2x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
165 kg 1x1 DL
140 kg 15x1 DL, emom, could easily done more but time limit
total rpe 7
total time 1 h 10 min (including fiddling with camera)
01-Nov-2021
45 min Hotel gym training, calisthenics + DB
A video with highlights from 30-Oct-2021
04-Nov-2021
1.5 h wing tsun
05-Nov-2021
15 min movement
10 min KB ballistics
20 kg some BP
60 kg 1x5 BP
75 kg 1x10.8 BP, almost there but pain in my right hand might have contributed to some weakness
60 kg 5x5 BP
130 kg 2x1 DL
150 kg 1x1 DL
Rack Pull (RP) no shoes standing on 15 kg rubber plates + 1 kg steel plates
110 kg 1x1 RP
140 kg 1x1 RP
160 kg 1x1 RP
180 kg 1x1 RP, static hold 18 s
100 kg 1x25 DL, touchngo
total rpe 7
total time 1 h 15 min
110 kg RP
07-Nov-2021
30 min movement, calisthenics abs and legs
60 kg 3x3 power clean
110 kg 2x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
165 kg 1x1 DL
145 kg 12x1 DL, emom
total rpe 7
total time 1 h 10 min incl fiddling with camera
09-Nov-2021
30 min movement, ez bar
20 kg 1x5 squat
50 kg 1x5 squat
50 kg + 2x12 kg rubberband attached KB 2x10 squat
sled (45 kg) 1 round
sled + 25 kg (70 kg) 5 rounds
total time 55 min
total rpe 7
11-Nov-2021
1.5 h wing tsun
12-Nov-2021
Work conference, had to skip
Cycle 20 Week 2 Day 2
14-Nov-2021
35 min movement
70 kg 3x8 bb row
110 kg 2x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
165 kg 1x1 DL
145 kg 15x1 DL, emom
total time 1 h 15 min
total rpe 7
im putting the little money i have in whiskey and vinyl records. If shit hits the fan i can at least have a good time.