2023-02-28
Cycle 34 Week 2 Say 1
1 h movement mixed with ez bar
total rpe 7
1 Like
2023-03-01
Extra session
6 min heavy bag
3 min sasquatch walk
20 rep toes to hands
20 rep sit ups
3x1 min hollow hold
5 x 54 s dead hang
1x10 hip air plane roll each side
1x10 one legged DL with jump each side, left knee pain!
2 min 30 s horse stance, was tough today
90 s 90-90 hold each side
sled + 50 kg 5 rounds
was a bit gassy and that takes some fun from the training
total rpe 7
total time 1 h
1 Like
2023-03-02
Extra
ramp up to
1x28 kg DB 8x3 clean and press¨
mixed with burpees
40 kg 2x8,6,4 curls
DB curls
total time 50 min
total rpe 7
1 Like
2023-03-03
Cycle 34 Week 2 Day 2
ramp up to
75 kg 1, 9,9,7 BP
60 kg 4x(1x10 BP, 1x10 row)
1x9 BP, 1x10 row, was hoping to get 1x10 BP and it felt possible at rep 8
but in the middle of rep 9 my arms turned to gel, i barely managed 9
total time 45 min
total rpe 7
1 Like
2023-03-05
Cycle 34 Week 2 Day 3
70 kg 140 DL
mixed with burpee variations
total time 1 h
total rpe 7
1 Like
2023-03-07
Cycle 34 Week 3 Day 1
ramp up to
105 kg 1x1 squat
mixed with
12 x (1x3 push-ups, 1x3 chin ups)
and movements
total time 1 h 5 min
total rpe 6.5
1 Like
20023-03-08
Extra
3 min sasquatch walk
3 min shoulder work
20 toes to hands
20 situps
3 x 1 min hollow hold
1x10 hip air plane roll each side
1x10 one legged DL with jump each side
2 min 30 s horse stance
90 s 90-90 hold each side
5x1 curling DL
5 x 55 s dead hang
sled 50 kg 5 rounds, total push time 6 min
total rpe 6.5
total time 1 h
12 y daughter was with me
1 Like
2023-03-09
Extra
ramp up to
1x28 kg DB 8x3 clean and press each side
mixed with burpees
helped 12 yo daughter with BP
she lifted 36 kg, not too bad for her first BP PR
total time 1 h
total rpe 6.5
1 Like
2023-03-10
Cycle 34 Week 3 Day 2
ramp up to
2x30 kg DB 4x6 incline BP
4 x (1x30 kg DB 1x6 pullover, 1x40 kg DB 1x6 row each side)
movement, monkey bar
total time 2 h
total rpe 6.5
12 yo was with me, she did a decent 38kg BP and some kind of 1x40 kg BP
1 Like
2023-03-12
Cycle 34 Week 3 Day 3
movement mixed with
70 kg 140 DL
ramp up to
140 kg 1x1 DL
total time 1 h 10 min
total rpe 7
1 Like
2023-03-14
Cycle 34 Week 4 Day 1
movement mixed with
12 x ( 1x4 push-ups, 1x3 chin ups/pull ups)
ramp up to
105 kg 1x1 squat
total time 1 h
total rpe 7
1 Like
2023-03-15
Extra
6 min heavy bag
20 reps toes to hands
20 situps
3 x 1 min hollow hold
10 hip airplane roll each side
10 single leg DL to jump each side
2 min 30 s horse stance, several fails
90 s 90-90 hold each side
5 x 56 s dead hang
5 x 1 curling DL
sled 50 kg , 5 rounds
total time 1 h
total rpe 7
1 Like
2023-03-16
Extra
ramp up to
1x28 kg DB 8x3 clean and press each side, sprinkling burpees in between
40 kg BB 1x8, 16x1 curls
DB curls
total rpe 7
total time 1 h
felt slow and sluggish, but i did it
1 Like
2023-03-18
Training delayed 1 day to saturday
Cycle 34 Week 4 Day 2
ramp up to
90 kg cable 6x4 row
ramp up to
75 kg 1, 9, 7, 6 BP
60 kg 3 x (1x10 BP, 1x10 row)
60 kg 1 x (1x9 BP, 1x10 row)
60 kg 1 x (1x7 BP, 1x10 row)
total rpe 7
total time 1 h
I have plateaued again at BP
1 Like
1 Like
2023-03-23
Cycle 35 Week 1 Day 1
30 min movement with crawling
ramp up to
105 kg 1x1 squat
86 kg 1x8 squat
mixed with 9 sets of 3 to 4 reps of chin ups/pull ups
total time 1 h
total rpe 7
1 Like
2023-03-22
Extra
1 x 20 hands to toes
1 x 20 sit-ups
3 x 1 min hollow hold
5 x 57 s dead hang
90 s fun on one leg each side
1 x 10 hip air plane roll each side
1 x 10 one legged DL to jump each side
90 s 90-90 hold each side
5 x 1 curling DL
5 min crawling
total time 55 min
total rpe 7
1 Like