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07-21-2022, 01:27 PM
#1001
W1D3
- squat:
8 x 20 kg
4 x 60 kg
2 x 80 kg
3 x 5 x 100 kg
- block pull:
6 x 70 kg
4 x 100 kg
2 x 120 kg
2 x 8 x 140 kg
Easy.
- SLDL:
2 x 7 x 112.5 kg
Easy.
- single-leg hip thrust:
2 x 12 x 15 kg
Hard.
- sandbag squat:
3 x 12 x 50 kg
Easy.
- hollow body hold:
3 x 30 s x 10 kg
- sandbag carry:
8x 30 m x 75 kg
8 min EMOM. Wanted to do Last castle, but opted for EMOM because it's been 2 years since I did them.
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07-22-2022, 12:54 PM
#1002
W1D4
- axle push press from rack:
6 x 20 kg
4 x 30 kg
2 x 40 kg
2 x 5 x 50 kg
2 x 60 kg
2 x 5 x 55 kg
Misloaded. I wanted 60 but did 50. When I tried 60 I found it too heavy so deloaded to 55 kg.
- axle ftoh:
3 x 5 x 45 kg
10 x 40 kg
Easy.
- farmer's walk:
3 x 15 m x 70 kg
- backwards drag:
2 x 15 m
- conditioning:
10 push-ups
100 m run
10 push-ups
100 m run
10 push-ups
100 m run
Easy.
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07-25-2022, 09:45 AM
#1003
W2D1
Morning
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 140 kg
1 x 150 kg
2 x 160 kg
15 x 132.5 kg
Top set was heavy.
- front squat:
6 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 70 kg
3 x 5 x 80 kg
Felt like 90+ kg.
- barbell row:
3 x 12 x 60 kg
- farmer's in place:
2 x 12 x 50 kg
- pull-ups:
10
9
8
- plank all sides:
2 x 30 s
- 18.0:
6:55
I think I'll start logging my conditioning sessions too, now that I started them again.
Afternoon:
Dan John's 10000 swing challenge:
25:25 min
Not as bad as I feared. I can do it quicker tomorrow.
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07-26-2022, 10:23 AM
#1004
W2D2
Morning
- log press:
5 x 45 kg
2 x 50 kg
2 x 57.5 kg
4 x 3 x 57.5 kg
First set was supposed to be 3 reps but I felt really weak after the second rep.
- pin press:
4 x 32.5 kg
3 x 42.5 kg
4 x 52.5 kg
4 x 52.5 kg
3 x 52.5 kg
Heavy.
- NGISP:
3 x 6 x 50 kg
- face pulls:
3 x 15
- push-ups:
3 x 8 x 20 kg
It's supposed to be 25 kg but no way.
- inverted row:
2 x 20
15
- hammer curls:
3 x 12 x 7.5 kg
- BTN triceps
3 x 12 x 5 kg
- axle continental:
10 min EMOM x 50 kg
13-15 s
Afternoon
- swing challenge:
26 min
With goblet squats between swings.
Much slower than last time, even though I was off to a good start.
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07-28-2022, 12:39 PM
#1005
Wednesday afternoon
- swings:
24:55
Thursday
W2D3
- squat:
8 x 20 kg
4 x 60 kg
2 x 80 kg
1 x 95 kg
3 x 6 x 105 kg
Bleh
- block pull:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 135 kg
16 x 145 kg
- SLDL:
2 x 8 x 112.5 kg
Opted for two sets, not one.
- hip thrust:
2 x 12 x 15 kg
Hard
- goblet squat:
3 x 12 x 50 kg
- db row:
3 x 12 x 20 kg
- hollow body holds:
3 x 30 s x 10 kg
- swings:
27:30
With 1-2-3 db rows.
Went to sleep at 1 am and trained in the afternoon. Half an hour later did the swings.
Last edited by Unnamed; 07-29-2022 at 10:29 AM.
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07-29-2022, 12:34 PM
#1006
Morning
W2D4
- axle push press:
6 x 30 kg
4 x 40 kg
2 x 50 kg
2 x 4 x 57.5 kg
Good.
- axle ftoh:
3 x 5 x 47.5 kg
10 x 42.5 kg
- farmer's:
3 x 15 m x 80 kg
Good
- backwards drag:
2 x 15 m
- sandbag to chest:
2 x 6 x 75 kg
Afternoon
- swings + 2-3-5 dips:
26:35
My lower back was so tired
-
08-01-2022, 12:07 PM
#1007
Saturday & Sunday:
Some burpees in the morning. I imagined doing swings every day but my lower back was sore and tired.
W3D1
Morning:
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 140 kg
1 x 150 kg
1 x 160 kg
2 x 167.5 kg
8 x 135 kg
7 x 135 kg
Top set was at max.
- barbell row:
3 x 12 x 60 kg
- farmer's in place:
2 x 12 x 50 kg
- pull-ups:
10
9
8
- plank all sides:
3 x 30 s
- front squat:
6 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 70 kg
3 x 5 x 80 kg
Almost forgot to do these. Slightly better than last time.
Afternoon:
- swings with 2-3-5 db squats:
24:15
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08-02-2022, 12:36 PM
#1008
W3D2
Morning:
- log press:
5 x 45 kg
2 x 50 kg
1 x 55 kg
4 x 3 x 60 kg
- pin press:
6 x 30 kg
3 x 40 kg
1 x 47.5 kg
5 x 52.4 kg
3 x 5 x 50 kg
52.5 was too much
- CHISP:
4 x 5 x 50 kg
- fac pulls:
3 x 15
- push ups:
3 x 8 x 20 kg
- inverted row:
3 x 20
- hammer curls:
3 x 12 x 10 kg
- BTN triceps:
3 x 12 x 5 kg
Afternoon:
- swings + 2-3-5 dips:
25 minutes. I think I missed one round to added it at the end
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08-04-2022, 01:25 PM
#1009
Wednesday
- swings + 2-3-5 db rows:
25:20
Morning
W3D3
- squat:
8 x 20 kg
4 x 60 kg
2 x 80 kg
1 x 95 kg
4 x 5 x 105 kg
Ugly
- block pull:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 140 kg
2 x 8 x 150 kg
Barely. My lower back was done.
- SLDL:
2 x 9 x 112.5 kg
Tough
- goblet squat:
3 x 12 x 50 kg
- hollow body hold:
3 x 30 s x 10 kg
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08-05-2022, 12:40 PM
#1010
W3D4
Morning
- axle push press from rack:
6 x 30 kg
4 x 40 kg
2 x 50 kg
2 x 3 x 60 kg
- axle ftoh:
3 x 5 x 50 kg
10 x 45 kg
- farmer's:
15 m x 70 kg
3 x 15 m x 85 kg
Can't do it in one breath.
- backwards drag:
2 x 15 m
Afternoon
- swings + 2-3-5 push-ups:
22:57
I wonder if I forgot anything.
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