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05-08-2020, 10:42 AM
#581
- log press:
2 x 3 x 45 kg
2 x 55 kg
1 x 65 kg
1 x 70 kg
7 x 1 x 75 kg
This is becoming a comfortable weight for me. I attempted log cleans with 85 kg, but managed only one because I was too tired.
- Swiss bar bench:
6 x 22.5 kg
3 x 42.5 kg
5 x 10 x 55 kg
Enough pressing volume for the day.
- meddley:
50 kg keg x 20 m
75 kg sandbag x 20 kg
backwards drag 10 lbs x 20 m
Four rounds. Wasn't as bad as I feared it would be. Actually it was easy. My quads did get pumped by round three.
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05-11-2020, 11:13 AM
#582
Started Anthony Fuhrman's deadlift program. I hope my lower back will alow it. W1D1
- goodmorning:
3 x 62.5 kg
3 x 72.5 kg
3 x 82.5 kg
3 x 92.5 kg
3 x 102.5 kg
Lower back was really unhappy. I felt these mostly in my abs.
- 2" block pull:
3 x 120 kg
6 x 3 x 140 kg
Lower back still wasn't really happy.
- db SLDL:
4 x 12 x 25 kg
GS 1. Good lower back pump.
- snatch-grip Pendlay row:
5 x 6 x 60 kg
They felt odd, but they seemed to hit my mid-back.
- reverse-hypers:
4 x 25
GS 2. Put my shaky bench on a barrel on one side and a shaky chair with plates on the other. Tied a red band around the yoke and used it as a swing. Pretty awkward but good on my back.
- lying leg raises:
5 x 15
GS 2. Here was loud clicking in my right hip, but it stopped by the end of the last set. My abs and lower back felt better after these.
- farmer's walk:
4 x 20 m x 65 kg
Not on the program. I did four sets because I was tired from the deadlift training. Speed was really good.
- ab wheel:
6
5
5
The program says 5x10 but my abs were really tired. Maybe I'll skip these entirely.
Last edited by Unnamed; 05-14-2020 at 10:28 AM.
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05-12-2020, 10:28 AM
#583
- axle press:
6 x 30 kg
4 x 40 kg
2 x 50 kg
1 x 62.5 kg
5 x 3 x 72.5 kg
Heavy. Sets 4 & 5 were better. My upper back and/or my rear delts are weak.
- Swiss bar row:
5 x 8 x 52.5 kg
GS 1. My lower back feels good.
- seated reverse band press:
4 x 30 kg
3 x 40 kg
5 x 8 x 50 kg
GS 1. Felt them in my shoulders. Done with a straigh bar and they didn't bother my elbow.
- sandbag walk in place:
2 x 60 s x 75 kg
Felt them mostly in my glutes, medium & minimus.
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05-14-2020, 10:28 AM
#584
W1D2
- step-ups:
8 x 22.5 kg
8 x 27.5 kg
8 x 32.5 kg
Knee at hip level. A bit more weight next time.
- goodmorning from pins:
5 x 15 x 52.5 kg
Tough on the back but good.
- front squat:
4 x 12 x 20 kg
GS 1.
- Bulgarian split squat:
4 x 12
GS 1. Bodyweight. Tough superset.
- db row:
4 x 6 x 25 kg
GS 2. Strict. More weight next time.
- seated hip abduction:
5 x 20
GS 2.
Didn't feel like doing yoke aferwards.
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05-15-2020, 10:35 AM
#585
- log press:
2 x 3 x 45 kg
2 x 55 kg
1 x 65 kg
1 x 70 kg
1 x 72.5 kg
4 x 3 x 67.5 kg
Started doing singles instead of triples. Sleeves add about 5 kg to my press. My abs were pretty sore after this.
- Swiss bar bench:
6 x 22.5 kg
3 x 42.5 kg
5 x 10 x 52.5 kg
- db front raise:
3 x 10 x 5kg
GS 1.
- lateral raise:
3 x 10 x 5 kg
GS 1.
- reverse fly:
2 x 10 x 5 kg
20 x 5 kg
GS 1.
- banded curl:
25
20
Red band.
- reverse push down:
40
Red band, single arm. My left arm is weaker than my right.
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05-18-2020, 11:18 AM
#586
W2D1
- SSB goodmorning:
6 x 22.5 kg
3 x 62.5 kg
3 x 72.5 kg
3 x 82.5 kg
3 x 92.5 kg
3 x 102.5 kg
My lower back was pain free! I don't think these are a good warmup for the deadlift.
- 2" deficit deadlift:
4 x 100 kg
2 x 120 kg
5 x 2 x 140 kg
Beltless and still pain free. The pain seems to be a combination of weak lower abs, weak low back and tight hamstrings.
- 13" snatch-grip deadlift:
6 x 140 kg
2 x 6 x 130 kg
These were a murder on my glute-ham tie-in and lower back. I had to lower the weight. This one is a keeper.
- snatch-grip Pendlay row:
3 x 6 x 60 kg
2 x 6 x 65 kg
- farmer's walk:
2 x 20 m x 65 kg
2 x 20 m x 70 kg
Speed was really good.
- reverse hypers:
4 x 25
GS 1. Green band.
- lying leg raises:
5 x 15
GS 1.
Skipped ab wheel
Last edited by Unnamed; 05-18-2020 at 12:12 PM.
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05-19-2020, 10:13 AM
#587
- axle press:
6 x 30 kg
3 x 50 kg
2 x 60 kg
2 x 67.5 kg
5 x 2 x 72.5 kg
By the fourth set my shoulders were forced open and everything felt better.
- Swiss bar row:
5 x 15 x 52.5 kg
GS 1. Mid and narrow grip.
- seated reverse band press:
6 x 30 kg
5 x 8 x 50 kg
GS 1.
- front raise:
2 x 10 x 5 kg
GS 2.
- lateral raise:
3 x 10 x 5 kg
GS 2.
- db BTN press:
2 x 10 x 5 kg
8 x 5 kg
GS 2.
- one arm pushdown:
40 L
30 R
Green band.
- db hammer curl:
25 x 5 kg
No events due to rain.
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05-21-2020, 11:56 AM
#588
W2D2
- step-up:
3 x 8 x 42.5 kg
GS 1. I wanted 60 kg but it was too much. I'll try 50 the next time.
- db row:
6 x 25 kg
6 x 30 kg
3 x 6 x 35 kg
GS 1. Low reps don't seem to do much for me.
- goodmorning off pins:
5 x 15 x 52.5 kg
GS 2. Good exercise.
- seated hip abduction:
4 x 25
GS 2. Green band. It should have been 5 x 20.
- single leg deadlift:
4 x 12 x 20 kg
GS 3. Tough and low back pump was nasty. I think I need more of these.
- BSS:
4 x 12
GS 3.
- neutral chin-up:
5 x 10
My shoulder mobiliy is poor. At least my elbow didn't hurt.
- yoke run:
2 x 12 m x 100 kg
6 x 12 m x 140 kg
Beltless. It took me a bit to get used to the weight, but once I did the speed was excellent. Even more important, there was no low back pain!
Last edited by Unnamed; 05-26-2020 at 12:10 PM.
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05-22-2020, 11:22 AM
#589
- log press:
2 x 3 x 45 kg
2 x 55 kg
1 x 65 kg
1 + 1 x 72.5 kg
2 x 72.5 kg
1 x 72.5 kg
2 x 70 kg
My back was tired from yesterdays training so I cut this short. I think I will put pressing days before deadlifting days.
- Swiss bar bench:
6 x 22.5 kg
3 x 42.5 kg
5 x 10 x 55 kg
Tough.
- lateral raise:
10 x 5 kg
20 x 5 kg
- reverse fly:
2 x 20 x 5 kg
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05-25-2020, 10:49 AM
#590
W3D1
- goodmorning:
3 x 62.5 kg
3 x 82.5 kg
3 x 92.5 kg
3 x 102.5 kg
Felt tough today.
- deadlift:
4 x 100 kg
4 x 5+5 x 120 kg
5 to knees then 5 full reps. Tough.
- deadlift row:
4 x 4 x 80 kg
- db RDL:
3 x 15 x 25 kg
I could have used a bit more weight.
- farmer's walk:
2 x 20 m x 65 kg
2 x 20 m x 70 kg
Good speed. Right glute was a bit painful.
- reverse hyper:
4 x 25
GS 1. Green band.
- lying leg raises:
5 x 15
GS 1. They are still hard to do but I think they help.
Last edited by Unnamed; 05-26-2020 at 12:09 PM.
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