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05-07-2019, 12:38 PM
#381
Change of training again. The comp in June is full, but the events for the one in August were announced so I'm changing my training accordingly.
- plank:
65 s
- Swiss bar row:
8 x 50 kg
8 x 60 kg
5 x 8 x 70 kg
GS 1.
- 3-board press:
8 x 20 kg
4 x 40 kg
4 x 60 kg
4 x 8 x 70 kg
GS 1. Last set put a lot of pressure on my left wrist for some reason.
- face-pulls:
4 x 20
GS 2.
- incline bench press:
4 x 10 x 40 kg
GS 2.
- db press:
10 x 15 kg
8 x 15 kg
6 x 15 kg
GS 3.
- pushdown:
3 x 20
GS 3. Purple band. 30 sec rest.
- Zercher yoke carry:
4 x 15 m x 60 kg
- yoke walk:
4 x 15 m x 140 kg
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05-08-2019, 10:55 AM
#382
- plank:
65 s
- front squat:
8 x 20 kg
4 x 40 kg
2 x 60 kg
4 x 8 x 70 kg
- Zercher goodmorning:
2 x 8 x 60 kg
Wanted three sets but my hamstrings were about to cramp so I stopped.
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05-13-2019, 11:48 AM
#383
- plamk:
65 s
- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
2 x 100 kg
4 x 8 x 110 kg
- step-ups:
10 x 110 kg
10 x 100 kg
10 x 90 kg
First set was tough. I felt it in my abs, quads and upper back.
- calf raises:
8 x 120 kg
8 x 120 kg
10 x 120 kg
With farmer's handles. Easier than last time.
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05-14-2019, 12:57 PM
#384
- plank:
65 s
- swiss bar row:
3 x 8 x 60 kg
4 x 8 x 70 kg
GS 1.
- 3-board press:
8 x 20 kg
4 x 40 kg
2 x 60 kg
4 x 8 x 75 kg
GS 1.
- face pulls:
4 x 10
GS 2. Red band.
- incline bench press:
4 x 10 x 45 kg
GS 2.
- yoke walk:
4 x 15 m x 140 kg
4 x 15 m x 160 kg
- Zercher yoke carry:
15 m x 60 kg
3 x 15 m x 80 kg
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05-15-2019, 11:56 AM
#385
- plank:
65 s
- fornt squat:
8 x 20 kg
4 x 40 kg
2 x 60 kg
4 x 8 x 72.5
Managed to keep the tension in the quads and not let the hips take over.
- sumo deadlift:
4 x 60 kg
3 x 80 kg
3 x 8 x 100 kg
- continental:
3 x 5 x 50 kg
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05-16-2019, 12:38 PM
#386
- plank:
65 s
- yoke:
6 x 15 m x 140 kg
Felt tired.
- face pulls:
4 x 10
GS 1. Red band.
- log press:
4 x 8 x 50 kg
GS 1.
- barbell row:
4 x 8 x 70 kg
GS 2.
- Swiss bar press:
4 x 8 x 42.5 kg
GS 2.
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05-20-2019, 12:49 PM
#387
- plank:
60 s
- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
2 x 100 kg
4 x 8 x 112.5 kg
Very tough for some reason. I tried out my new 13 mm belt on the first two sets, but I was out of position at the bottom, so I switched back to my old 10 mm.
- step-ups:
3 x 10 x 110 kg
- calf raises:
3 x 10 x 120 kg
With a bar.
- Zercher yoke carry:
4 x 15 m x 80 kg
I should increase the weight.
- yoke run:
2 x 15 m x 140 kg
4 x 15 m x 160 kg
2 x 30 m x 160 kg
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05-21-2019, 12:09 PM
#388
- plank:
60 s
- Swiss bar row:
7 x 8 x 60 kg
GS 1.
- 3-board press:
8 x 20 kg
4 x 40 kg
2 x 60 kg
8 x 75 kg
3 x 8 x 77.5 kg
GS 1. Misloaded the first workset.
- face pulls:
4 x 10
GS 2. Red band.
- incline bench press:
4 x 10 x 47.5 kg
GS 2.
- sandbag carry:
2 x 60 s x 60 kg
First run was about 45 m, the next one closer to 60.
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05-23-2019, 11:20 AM
#389
- plank:
60 s
- front squat:
8 x 20 kg
4 x 40 kg
2 x 60 kg
4 x 8 x 75 kg
- sumo deadlift:
4 x 60 kg
2 x 100 kg
3 x 8 x 120 kg
- continental:
3 x 5 x 50 kg
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05-25-2019, 01:41 AM
#390
Yesterday's training.
- plank:
60 s
- yoke:
2 x 15 m x 140 kg
6 x 15 m x 160 kg
These went well. Form was good and speed was good. The new 13 mm belt helps.
- log press:
8 x 52.5 kg
8 x 52.5 kg
7 + 1 x 52.5 kg
5 + 3 x 52.5 kg
Done out in the open which made it harder. Plus my upper back was tired.
- Swiss bar press:
3 x 32.5 kg
5 x 42.5 kg
3 x 8 x 42.5 kg
Misloaded the first set.
Last edited by Unnamed; 05-25-2019 at 05:48 AM.
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