Yet Another Training Log

2024-05-02

Cycle 42 Week 4 Day 2

felt weak and stiff
12 min heavy bag, my right cross was powerful tho
75 kg 3x3 high pull, embarrassing
50 kg 3x(1x10 good morning, 1x10 Zercher squat)
1x32 kg KB 5x1 snatch each side
75 kg cable 1x24 seated row
25 kg machine 1x11 curls
95 kg machine 1x20 seated dips
fluff
1 h
rpe 7

2024-05-03

1 h movement

incl
90 s 90-90 hold each side
90 s horse stance
2 x 1 min hollow hold
3 x 61 s dead hang

2024-05-05

Cycle 42 Week 4 Day 3

2x24 kg DB 3x10 incline BP
3 x (1x38 kg DB 1x10 row, 1x32 kg DB 1x10 pull over)
1x20 kg KB 3x10 goblet hunter squat each side
1x12 kg KB 3x3 hack squat
fluff
1 h
rpe 7

2024-05-07

Cycle 43 Week 1 Day 1

76 kg 3x20, 8x5 DL
push ups
1 h
rpe 7

2024-05-09

Cycle 43 Week 1 Day 2

12 min heavy bag
75 kg 3x3 snatch grip high pull
55 kg 3x(1x5 good morning, 1x5 Zercher squat)
1x32 kg KB 6x1 snatch each side
75kg cable 1x25 seated row
25 kg machine 1x14 curls
95 kg machine 1x23 seated dips
1 h
rpe 7

2024-05-12

Cycle 43 Week 1 Day 3

2x24 kg DB 3x12 incline BP
3x(1x38 kg DB 1x12 row, 1x32 kg DB 1x12 pull over)
1x20 kg KB 2x12 hunter squat each side
1 h
rpe 7

2024-05-14

Cycle 43 Week 2 Day 1

front yard
ramp up to
160 kg 1x1 DL
fluff
rpe 6.5
1 h

2024-05-15

1 h movement

15 kg club 2 min swinging, rest 3 min, repeat

2024-05-16

Cycle 43 Week 2 Day 2

12 min heavy bag
11 min core (replaced high pull)
55 kg 3x(1x6 good morning, 1x6 Zercher squat)
1x32 kg KB 5x1 snatch each side
75 kg cable 1x27 seated row
95 kg machine 1x18 seated dips
25 kg machine 1x15 seated curls
1 h
rpe 7

2024-05-19

Cycle 43 Week 2 Day 3

ramp up to
2x24 kg DB 1x16 incline BP
1x38 kg DB 1x16 row each side
1x32 kg DB 1x16 pull over
1x20 kg 3x12 hunter squat each side
fluff
1 h
rpe 7

lower back pain and stiffness