2023-10-22
Cycle 38 Week 4 Day 3
ramp up to
160 kg 1x1 DL
sled +50 kg 1 round
sled +100 kg 1 round
sled +150 kg 1 round
2x25 kg farmers walk 4 rounds
total time 50 min
total rpe 6.5
1 Like
2023-10-24
Cycle 39 Week 1 Day 1
65 kg 7x15 DL
1x40 split squat jumps
1x70 Hindu squat
2.5 min horse stance
90 s 90-90 hold each side
2x1 min hollow hold
1x20 sit-ups
3 min crawling
total rpe 7.5
total time 53 min
was really tired after this
1 Like
2023-10-26
Cycle 39 Week 1 Day 2
10 min heavy bag
6 min 54 s 90 cal row
ramp up to
10 kg 1x1 DL
some movement
total time 50 min
total rpe 6.5
1 Like
2023-10-29
Cycle 39 Week 1 Day 3
ramp up to
10 kg 1x1 DL
sled + 50 kg 1 round pull
sled + 100 kg 1 round pull
sled + 150 kg 1 round pull
25 kg plate each hand 4 rounds farmers walk
total rpe 6.5
didnt take time
1 Like
2023-10-31
Cycle 39 Week 2 Day 1
65 kg 3x20, 4x10 DL
1x40 split squat shift jumps
1x70 Hindu squat
2.5 min horse stance
90s 90-90 hold each side
1x20 lying toes to hands
2x1 min hollow hold
1x20 sit-ups
total time 60 min
total rpe 7
1 Like
2023-11-02
Cycle 39 Week 2 Day 2
ramp up to
160 kg 1x1 DL
12 min heavy bag
60 kg 1x30 cable pull
fluff
total time 1 h
total rpe 6.5
1 Like
2023-11-04
Extra
1 h movement incl.
10 min heavy bag
32 kg KB 5x1 snatch each side
felt considerably weaker in my injured left side than my right side
but im on the right track, getting stronger by the weak
1 Like
2023-11-05
Cycle 38 Week 2 Day 3
ramp up to
160 kg 1x1 DL, double overhand hook grip, smooth lift
sled + 50 kg 1 round pull
sled + 100 kg 1 round pull
sled + 150 kg 1 round pull
25 kg plate each hand, 1x4 rounds farmers walk
total rpe 6.5
total time: didnt measure, felt like 55 min
1 Like
2023-11-07
Cycle 38 Week 3 Day 1
65 kg 3x20, 4x10 DL
1x40 split squat shift jumps
1x70 Hindu squat
2.5 min horse stance
90 s 90-90 hold each side
1x20 toes to hands
2x1 min hollow hold
1x20 sit-ups
3 min crawling
total time 56 min
total rpe 7
1 Like
2023-11-09
Cycle 38 Week 3 Day 2
ramp up to
160 kg 1x1 DL
10 min heavy bag
65 kg 1x25 cable row
fluff
total time 1 h
total rpe 6.5
2023-11-12
Cycle 38 Week 3 Day 3
ramp up to
160 kg 1x1 DL
sled + 50 kg 1 round pull
sled + 100 kg 1 round pull
sled + 150 kg 1 round pull
25 kg plate each hand farmers walk 4 rounds
total time 48 min
total rpe 6.5
2023-11-14
Cycle 38 Week 4 Day 1
65 kg 3x20,15,13,12 DL
1x20 lying toes to hands
2x1 min hollow hold
1x20 sit-ups
1x3 min crawling
1x40 split squat shift jumps
1x70 Hindu squats
2.5 min horse stance
90 s 90-90 hold each side
total time 51 min
total rpe 7
2023-11-16
Cycle 38 Week 4 Day 2
ramp up to
160 kg 2x1 DL
65 kg 1x26 cable row
fluff
10 min heavy bag, slow and sluggish
more fluff
total time 60 min
total rpe 6.5
2023-11-19
Cycle 38 Week 4 Day 3
ramp up to
160 kg 1x1 DL
165 kg 1x1 DL
sled + 50 kg pull 1x1 round
sled + 100 kg pull 1x1 round
sled + 150 kg pull 1x1 round
25 kg plate each hand farmers walk 1x4 rounds
total time 50 min
total rpe 6.5
2023-11-21
Cycle 39 Week 1 Day 1
65 kg 3x20, 2x10, 4x5 DL
1x40 split squat shift jumps
1x70 Hindu squat
2.5 min horse stance
90 s 90-90 hold each side
1x20 lying toes to hands
2 x 1 min hollow hold
1 x 1 min lying superman
1 x 3 min crawling
total time 54 min
total rpe 7
2023-11-23
Cycle 39 Week 1 Day 2
10 min heavy bag
ramp up to
160 kg 1x1 DL
165 kg 1x1 DL
65 kg 1x27 cable row
some curls but left thumb was painful so i quit
total time 40 min
total rpe 6.5
2023-11-24
Extra
1 h movement
2023-11-26
Cycle 39 Week 1 Day 3
ramp up to
160 kg 1x1 DL
165 kg 1x1 DL
sled + 50 kg 1 round
sled + 100 kg 1 round
sled + 150 kg 1 round
25 kg plate each hand farmers walk 1x4 rounds