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06-11-2019, 12:34 PM
#401
- plank:
60 s
- Exer-genie:
15 m x 32 lbs
15 m x 60 lbs
2 x 15 m x 80 lbs
15 m x 90 lbs
80 went well.
- 3-board press:
8 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 75 kg
5 x 5 x 85 kg
GS 1.
- Swiss bar row:
5 x 50 kg
5 x 75 kg
6 x 5 x 70 kg
GS .
- Axle press:
10 x 1 x 55 kg
Skipped incline bench and did these instead. Since this will the the first event in the press medley I practiced runing up to the axle and pressing it.
- keg press:
7 x 50 kg
8 cleans, 7 presses, 6 vipers.
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06-13-2019, 12:40 PM
#402
- plank:
60 s
- front squat:
8 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 70 kg
5 x 5 x 82.5 kg
- Zercher yoke run:
2 x 15 m x 100 kg
4 x 15 m x 110 kg
- yoke:
2 x 15 m x 140 kg
4 x 30 m x 160 kg
Good runs. The weight was too light. I think I can increase the overall yoke weight by 10 kg next week.
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06-14-2019, 01:39 PM
#403
- plank:
60 s
- Exer-genie:
15 m x 32 lbs
15 m x 60 lbs
15 m x 80 lbs
15 m x 90 + 80 lbs
Started with 90 but it just wouldn't budge, so I reduced to 80 and finished it.
face pulls:
5 x 10
GS 1.
- log press:
5 x 5 x 60 kg
GS 1. First set was tough but it got easier by the last one.
- axle press:
6 x 1 x 60 kg
- keg press:
4 x 50 kg
This was supposed to be axle followed by the keg press, but the keg felt awful. I was lacking hip drive to even get the keg to my shoulders.
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06-18-2019, 01:23 PM
#404
- lpank:
60 s
- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
2 x 100 kg
1 x 110 kg
4 x 5 x 122.5 kg
Overall reduction in volume.
- Zercher yoke run:
2 x 15 m x 100 kg
2 x 15 m x 120 kg
- yoke:
2 x 15 m x 150 kg
4 x 15 m x 190 kg
Yoke felt heavy on the first two runs, but the next two were faster.
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06-19-2019, 03:45 AM
#405
- Exer-genie:
15 m x 30 lbs
15 m x 60 lbs
12 m x 80 lbs
2 x 15 m x 50 lbs
The mechanism was unyielding today. 60 lbs felt like 80, and 80 was unmovable. Odd.
- Swiss bar row:
8 x 5 x 65 kg
GS 1.
- 3-board press:
8 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 72.5 kg
4 x 5 x 87.5 kg
GS 1. Training the morning after heavy lower body day wasn't the smartest decision. These were heavy.
- axle press:
5 x 1 x 60 kg
Tried supersetting with keg but the keg wasn't having it.
- keg press:
6 x 1 x 50 kg
I need really good hip drive for this.
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06-20-2019, 01:42 PM
#406
- plank:
60 s
- front squat:
8 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 75 kg
4 x 5 x 85 kg
- yoke run:
2 x 15 m x 140 kg
4 x 15 m x 170 kg
Second run wih 140 kg was blazing. 170 was supposed to be for 30 m but my legs were too tired.
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06-21-2019, 01:24 PM
#407
- Exer-genie:
15 m x 32 lbs
15 m x 60 lbs
15 m x 42 lbs
15 m x 60 lbs
This still sucks and I don't know why.
face pulls:
4 x 10
GS 1. Red band.
- log press:
3 x 45 kg
4 x 5 x 62.5 kg
GS 2. Getting tougher.
- axle press:
5 x 1 x 62.5 kg
GS 2. These are going well.
- keg press:
5 x 1 x 50 kg
GS 2. Finally managed a superset. I only messed up the last rep.
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06-25-2019, 01:51 AM
#408
Yesterday's training.
- plank:
2 x 30 s
- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
2 x 100 kg
1 x 115 kg
4 x 5 x 125 kg
- Zercher yoke:
2 x 15 m x 100 kg
4 x 15 m x 120 kg
- yoke:
2 x 15 m x 150 kg
4 x 15 m x 190 kg
Felt slow and unstable.
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06-25-2019, 01:29 PM
#409
- plank:
2 x 30 s
- Exer-genie:
15 m x 24 lbs
15 m x 42 lbs
2 x 15 m x 60 lbs
Rope troubles continue.
One arm.
- Swiss bar row:
8 x 5 x 65 kg
GS 1.
- 3-board press:
8 x 20 kg
4 x 40 kg
3 x 60 kg
1 x 80 kg
4 x 5 x 90 kg
GS 1.
- axle press:
3 x 1 x 65 kg
- keg press:
3 x 1 x 50 kg
I was feeling beat up on the presses.
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06-27-2019, 12:57 PM
#410
- plank:
60 s
- front squat:
8 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 75 kg
3 x 5 x 87.5 kg
3 x 87.5 kg
- Zercher yoke:
2 x 15 m x 100 kg
2 x 15 m x 130 kg
100 kg felt heavy and awkward but 130 felt better.
- yoke:
2 x 15 m x 150 kg
15 m x 190 kg
8 m x 190 kg
Too beat up. Reduction in volume next week. Also the humidity was unbelievable.
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