16-Nov-2021
10 min movement
20 min EZ bar
20 kg 2x5 squat
60 kg 1x5 squat
80 kg 1x2 squat
90 kg 1x2 squat
97 kg 2x2 squat
65 kg 1x20 squat, bouncing up and down, not full lockout
tbar+40 kg 1x30 row, breaths in between from rep 25
total time 1 h 10 min
total rpe 7
18-Nov-2021
1.5 h wing tsun
happy cake day
highlighs from training 16-Nov
20-Nov-2021
Training scheduled for 19-Nov but couldnât find a baby sitter and delayed the workout 1 day
30 min movement, heavy bag
1x30 kg DB 1x1 clean and press, right side, left side
1x32 kg DB 1x1 clean and press, right side, left side
1x34 kg DB 1x1 clean and press, right side, left side
1x36 kg DB 1x1 clean and press, right side, left side
1x38 kg DB 1x1 clean and press, right side, left side
1x40 kg DB 1x1 clean and press, right side
1x40 kg DB 5x0 clean and press, left side, five fails no success
15 min KB ballistics
total time 1 h
total rpe 7
substituted BB DL+high pull 3x3 @ 80 kg for DB clean and press
skipped DB incline BP
skipped DB pullover
felt like i wasnât going to be able to recover from these to Week 3 Day 3, i.e. tomorrow
one day short of recovery due to the delay
21-Nov-2021
30 min movement, calisthenics abs legs
20 kg 5x5 high bar early butt wink squat
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 16x1 DL, emom
total time 1 h 10 min
total rpe 7
23-Nov-2021
10 min movement
20 min EZ bar
20 kg 2x5 high bar early butt wink squat
60 kg 1x5 high bar early butt wink squat
77 kg 2x10 andersson squat, early butt wink attempted
2x40 kg DB 6 x 1/2-rounds farmers walk
total time 1 h
total rpe 7
25-Nov-2021
skipped wing tsun because wifey had my car, went to the gym
25 min heavy bag, calm tempo
20 min movement
1x20 kg KB 1x5 TGU each side
5 min movement
total time 1 h
total rpe 6
sauna, cold shower
26-Nov-2021
18 min movement
15 min climbing
15 min sled, sled+50 kg 5x1 rounds, sled+25 kg 1x2 rounds max tempo
total time 48 min
total rpe 7
sauna + cold shower
27-Nov-2021
20 min walk to the gym
40 min movement
sauna cold shower
20 min walk home
total rpe 5
28-Nov-2021
10 min movement
20 min calisthenics abs, legs
20 kg 5x5 high bar early butt wink squat
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, felt like 170 kg would be really challenging
140 kg 17x1 DL, emom
total time 1 h 10 min
total rpe 7
sauna, cold shower
30-Nov-2021
30 min movement, ez bar, 20 kg bb
40 kg 1x5 high bar early butt wink squat
60 kg 1x5 high bar early butt wink squat
80 kg 1x2 high bar early butt wink squat
90 kg 1x2 high bar early butt wink squat
97 kg 2x2 high bar early butt wink squat
60 kg 1x20 high bar early butt wink squat, pumping up and down no lockout rest
50 kg 1x10 cable row
70 kg 28+3x4+2x3+2x2 cable row
total rpe 7
total time 1 h
sauna, cold shower
02-Dec-2021
1.5 h wing tsun
03-Dec-2021
lower back pain due to snow shoveling earlier
20 min movement
20 min KB ballistics
20 kg some BP
60 kg 1x5 BP, felt heavy af
75 kg 1x1 BP
75 kg 1x9 BP, 2 reps less than expected
60 kg 3x5 BP
60 kg 5x1 BP
RP w shoes standing on 20 kg black rubber plates
110 kg 1x1 RP
130 kg 1x1 RP
140 kg 1x1 RP
160 kg 1x1 RP
180 kg 1x1 RP, static hold for 15 s, 3 s less than expected
100 kg 1x26 DL, touchngo
total rpe 7
total time 1 h 30 min
sauna
05-Dec-2021
10 min movement
20 min calisthenics, legs abs
70 kg 3x8 bb row
110 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
165 kg 1x1 DL
170 kg 1x1 DL, felt really good decide to go home with this feeling and quit, cf. video
total time 1 h
total rpe 7
07-Dec-2021
10 min movement
20 min EZ bar
20 kg 5x5 squat
40 kg 1x5 squat
60 kg 1x5 squat
50 kg + 2x12 kg rubberband attached KB 2x12 squat
sled + 25 kg, 5 rounds
sled + 50 kg, 2 rounds
total time 1 h 10 min
total rpe 7
sauna, cold shower
09-Dec-2021
1.5 h wing tsun
10-Dec-2021
20 min mix heavy bag and movement
15 min mix climbing and 20 kg 5x5 squat
110 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL, felt heavy, est. 1RM = 172 kg by the feel of it
2x40 kg 6x1/2 rounds farmers walk
total rpe 7
total time 1 h 5 min
DL wasnât convincing, could it be that i spent a lot of gunpowder (atp or whatever) on the heavy bag prior to the deads?
made a vid of training 30-Nov 2021
was a whole lot of editing, thereby the late publishing
