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09-14-2018, 12:05 PM
#241
- paused squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
3 x 100 kg
3 x 110 kg
3 x 115 kg
GS 1. 3 count pause. Forgot how awful they are. I was hoping for atleast 120 kg, but not today.
- plank:
6 x 60 s
GS 1.
- burpee:
6 x 5
GS 1.
- paused squat:
9 x 92 kg
8 x 92 kg
8 x 92 kg
GS 2. Pretty bad. My forearms were on fire.
- plank:
2 x 60 s
- burpee:
2 x 5
It took me 12 minutes to finish the squats instead of 10, and I skipped planks and burpees.
- banded deadlift:
10 x 1 x 100 kg
Red band. Tough. Felt too drained to do the yoke.
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09-17-2018, 12:16 PM
#242
- lever row:
5 x 20 kg
5 x 30 kg
3 x 5 x 35 kg
GS 1.
- log press:
2 x 3 x 45 kg
5 x 50 kg
5 x 55 kg
5 x 60 kg
5 x 62.5 kg
GS 1.
- band pull.down:
5 x 10
GS 1. Black band.
- jumping jacks:
5 x 10
GS 1.
- barrell carry:
30 m x 60 kg
Some random stuff I had to do during training.
- lever row:
3 x 5 x 35 kg
GS 2.
- log press:
11 x 50 kg
10 x 50 kg
10 x 50 kg
GS 2.
- band pull-down:
3 x 10
GS 2.
- jumping jacks:
3 x 10
GS 2.
- banded bench:
10 x 3 x 55 kg
10 min EMOM. Red bands. Need a tight setup.
- axle continental:
10 x 3 x 50 kg
10 min EMOM.
- front raise:
20 x 10 kg
15 x 10 kg
10 x 10 kg
My front delts are weak again.
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09-18-2018, 01:10 PM
#243
- snatch grip deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
3 x 140 kg
3 x 150 kg
3 x 155 kg
3 x 157 kg
GS 1. Should have gone for 160 kg.
- Zercher hold:
7 x 10 s x 60 kg
GS 1.
- broad jumps:
7 x 4
GS 1.
- snatch grip deadlift:
9 x 127.5 kg
8 x 127.5 kg
8 x 127.5 kg
GS 2.
- Zercher hold:
3 x 10 s x 60 kg
GS 2.
- broad jumps:
3 x 4
GS 2.
- banded squat:
10 x 2 x 92.5 kg
10 min EMOM. Purple bands.
- yoke:
4 x 15 m x 60 kg
4 x 15 m x 110 kg
4 x 15 m x 130 kg
2 x 15 m x 140 kg
With a timer. It takes me 10-11 s for 15m. Haven't timed the last two sets, I just wanted to feel the weight.
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09-20-2018, 12:32 PM
#244
- banded row:
7 x 8
GS 1. Green band. I reall like these.
- floor press:
8 x 20 kg
4 x 40 kg
3 x 60 kg
1 x 70 kg
1 x 80 kg
1 x 90 kg
1 x 95 kg
GS 1. Not bad considering my regular bench is 100 kg.
- waiter's walk:
7 x 10 m x 50 kg
GS 1. Need more weight.
- banded ro:
3 x 8
GS 2.
- floor press:
8 x 75 kg
5 x 75 kg
5 x 75 kg
GS 2.
- waiter's walk:
3 x 10 m x 50 kg
GS 2.
- banded OHP:
10 x 3 x 32 kg
10 min EMOM. Red bands.
- sandbag carry:
10 x 30 m x 50 kg
90 m x 50 kg
Carried in various positions: vertically high on the chest, across the chest, on one shoulder... Then a max distance walk. Could have done more but my legs were getting tired,
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09-22-2018, 05:02 AM
#245
- paused squat:
8 x 20kg
4 x 60 kg
5 x 80 kg
5 x 90 kg
5 x 100 kg
5 x 105 kg
GS 1.
- plank:
5 x 60 s
GS 1.
- jumping jacks:
4 x 10
GS 1.
- paused squat:
3 x 10 x 82.5 kg
Awful.
- banded deadlift:
10 x 1 x 110 kg
10 min EMOM. Red band.
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09-24-2018, 12:58 PM
#246
- log press:
2 x 3 x 45 kg
3 x 50 kg
2 x 55 kg
1 x 60 kg
1 x 65 kg
1 x 70 kg
0 x 75 kg
GS 1. 70 kg felt light so I decided to skip 72.5 kg and go for 75. Not today unfortunately. Pick up was heavy and I couldn't press it. But I'm still pleased.
- ab pull-downs:
7 x 8
GS 1.
Black band.
- jumping jacks:
7 x 10
GS 1.
- log press:
6 x 55 kg
5 x 55 kg
5 x 55 kg
GS 2.
- ab pull-downs:
3 x 8
GS 2.
- jumping jacks:
3 x 10
GS 2.
- banded bench:
10 x 3 x 60 kg
10 min EMOM. Red bands. I just don't like these. They strain my shoulders and change the bar path.
Quick training tonight.
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09-25-2018, 12:50 PM
#247
- snatch-grip deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
5 x 140 kg
5 x 150 kg
5 x 155 kg
5 x 157.5 kg
GS 1.
- snatch-grip deadlift:
11 x 125 kg
9 x 125 kg
8 x 125 kg
GS 2. Failed. My hamstrings and lower back gave out.
- paused squat:
10 x 2 x 100 kg
10 min EMOM. Purple bands. Tough.
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09-26-2018, 12:06 PM
#248
- band rows:
6 x 10
Green band.
GS 1.
- floor press:
8 x 20 kg
4 x 40 kg
3 x 60 kg
3 x 70 kg
3 x 80 kg
3 x 85 kg
GS 1.
- bande row:
3 x 10
GS 2.
- floor press:
10 x 67 kg
8 x 67 kg
8 x 67 kg
GS 2.
- banded OHP:
9 x 3 x 35 kg
1 x 35 kg
10 min EMOM. Red bands. Much better than last week, but still failed.
- sandbag run:
5 x 30 m x 50 kg
60 mx 50 kg
Just some aimless running.
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09-28-2018, 12:51 PM
#249
- paused squat:
8 x 20 kg
4 x 70 kg
3 x 90 kg
1 x 100 kg
1 x 110 kg
1 x 120 kg
1 x 130 kg
1 x 135 kg
GS 1. 3 second pause.
- plank:
6 x 60 s
GS 1.
- mountain climbers:
6 x 10
GS 1.
- paused squat:
6 x 107.5 kg
5 x 107.5 kg
5 x 107.5 kg
GS 2.
- plank:
3 x 60 s
GS 2.
- mountain climbers:
3 x 10
GS 2.
- banded deadlift:
10 x 1 x 120 kg
10 min EMOM. Red band. My lower back was so tired.
- yoke:
2 x 15m x 60 kg
4 x 15m x 110 kg
4 x 15m x 130 kg
4 x 15m x 140 kg
2 x 15m x 150 kg
Something like that.
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10-01-2018, 12:58 PM
#250
- row:
5 x 60 kg
5 x 70 kg
5 x 80 kg
3 x 5 x 90 kg
GS 1.
- seated reverse-band press:
6 x 40 kg
5 x 50 kg
3 x 60 kg
3 x 65 kg
3 x 67.5 kg
3 x 70 kg
GS 1.
- jumping jacks:
6 x 10
GS 1.
- row:
3 x 5 x 100 kg
GS 2.
- seated reverse-band press:
10 x 55 kg
8 x 55 kg
8 x 55 kg
GS 2. 20 kg of band tension. These seem like a good shoulder and triceps overload.
. jumping jacks:
3 x 10
GS 2.
- banded bench:
10 x 3 x 50 kg
10 min EMOM. Red bands.
- axle continental:
10 x 3 x 50 kg
10 min EMOM. Time to increase the weight.
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