2023-07-29
52 kg 5x20 DL
1x70 BW squats
2 x 1 min hollow hold
2.5 min horse stance
1x20 sit-ups
1x40 jumping split squats
1 x 90 s 90-90 hold each side
1x70 heel raises
my fractured clavicle has felt weak and unstable a couple of days
BW: 93.3 kg
fat: 17.4 %
blood glucose: 5.3 units
2023-08-01
55 kg 5x20 DL
1x70 Hindu squat
90 s 90-90 hold each side
1x70 heel raises
2.5 min horse stance
1x40 jumping split squat
2023-08-03
56 kg 5x20 DL
1x40 jumping split squat shifts
2 x 1 min hollow hold
1x70 Hindu squats
1x20 sit-ups
90 s 90-90 hold each side
2.5 min horse stance
2 x 2.5 min crawling
some fluff
was a spent resource after this
2023-08-05
20 kg 1x20 DL
60 kg 3x5 DL
70 kg 1x5 DL
80 kg 1x5 DL
90 kg 1x5 DL
100 kg 1x5 DL
110 kg 1x5 DL
120 kg 1x5 DL
130 kg 2x3, 1x9 DL
2023–08-06
58 kg 5x20 DL
1x40 split squat shift jumps
1x70 Hindu squat
2 x 1 min hollow hold
1x20 sit-ups
2.5 min horse stance
90 s 90-90 hold each side
1x70 heel raises
wasn’t a spent resource after this, probably because i forgot 2 x 2.5 min crawling
2023-08-07
1000 m row
ramp up to
80 kg 5x1 squat
arm fluff to rehab fractured clavicle
time 1 h
2023-08-09
60 kg 3x5 DL
70 kg 1x5 DL
80 kg 1x5 DL
90 kg 1x5 DL
100 kg 1x5 DL
110 kg 1x5 DL
120 kg 1x5 DL
130 kg 8x2, 4x1 DL
2023-08-10
60 kg 5x20 DL
1x40 split squat shift jumps
1x70 Hindu squat
2.5 min horse stance
90s 90-90 hold each side
2 x 1 min hollow hold
1x20 sit-ups
2 x 2.5 min crawling
total time 57 min
total rpe 7
2023-08-12
row 44 kcal 3 min
20 kg 3x5 squat
40 kg 1x5 squat
60 kg 1x5 squat
80 kg 1x5 squat
cable fluff
DB fluff
total time 1 h
total rpe 6
2023-08-13
60 kg 3x5 DL
70 kg 1x5 DL
80 kg 1x5 DL
90 kg 1x5 DL
100 kg 1x5 DL
110 kg 1x5 DL
120 kg 1x5 DL
130 kg 12x2 DL
2023-08-16 (starting over from 2023-05-02)
10 min heavy bag
62 kg 5x20 DL
1x40 split squat shift jumps
1x70 Hindu squat
90 s 90-90 hold w straight arm fist clenching each side
2.5 min horse stance
50 L-sit regressions
2 x 1 min hollow hold
1x20 situps
50 lying flat on tummy lifting legs
total time 1 h 3 min
total rpe 7.5
2023-08-20
skipped Day 2
60 kg 3x5 DL
70 kg 1x5 DL
80 kg 1x5 DL
90 kg 1x5 DL
100 kg 1x5 DL
110 kg 1x5 DL
120 kg 1x5 DL
130 kg 3x3, 9x2 DL
2023-08-22
1x40 split squat shift jumps
64 kg 3x20 DL (planned 5x20 but didn’t have good mobility and cut it, slight discomfort in my lower back after this)
64 kg 2x20 hip thrusts, boring, and i don’t feel it in my glutes
1x70 Hindu squat
2.5 min horse stance
50 L-sit regressions
50 lying flat on tummy lifting legs
1x20 situps
skipped hollow hold due to slight discomfort in lower back development
3.5 min crawling
total time 55 min
total rpe 7
2023-08-23
60 kg 3x5 DL
70 kg 1x5 DL
80 kg 1x5 DL
90 kg 1x5 DL
100 kg 1x5 DL
110 kg 1x5 DL
120 kg 1x5 DL
130 kg 1x5 DL
total rpe 6.5
2023-08-24
row 60 kcal 3 min 29 s
20 kg 3x5 squat
40 kg 1x5 squat
60 kg 1x5 squat
80 kg 1x5 squat
fluff with cable and light DB and some regressed push ups
fractured shoulder made crackling noises during the last pushups
i guess it is some time left before the fracture is completely recovered
total time 1 h
total rpe 6.5
2023-08-26
10 min heavy bag
3 x (14 kg KB swings and fluff, 2.5 min crawling)
sled + 50 kg pull 1 round
sled + 140 kg pull 1 round
total time 45 min
total rpe 6.5
2023-08-27
60 kg 3x5 DL
70 kg 1x5 DL
80 kg 1x5 DL
90 kg 1x5 DL
100 kg 1x5 DL
110 kg 1x5 DL
120 kg 1x5 DL
130 kg 6x3, 6x2 DL
2023-08-29
64 kg 4x20 DL
64 kg 1x20 hip thrusts
1x40 split squat jumping shifts
1x70 Hindu squat
2.5 min horse stance
1.5 min 90-90 hold each side
2 x 1 min hollow hold
1x20 situps
50 L-sit regressions
total time 1 h
total rpe 7