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12-10-2021, 01:17 PM
#891
W9D4
- axle push press:
6 x 30 kg
4 x 40 kg
2 x 50 kg
1 x 60 kg
2 x 4 x 70 kg
3 x 70 kg
4 x 70 kg
Heavy. Axle always feels heavy on 70+ kg.
- log press:
3 x 45 kg
3 x 8 x 50 kg
- seate press:
5 x 40 kg
2 x 5 x 42.5 kg
No back support.
- farmer's row:
3 x 20 x 60 kg
Not bad.
- sandbag to shoulder:
15 x 50 kg
Couldn't do anything with 75 kg bag. Fuck loose sandbags.
- tabata sandbag carry:
75 kg
Re-pick every round.
- high pull:
15 x 40 kg
- ab wheel:
2 x 15
- dips:
3 x 15 x 10 kg
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12-13-2021, 12:57 PM
#892
W10D1
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
3 x 8 x 135 kg
Easy. Almost no back pain.
- front squat:
6 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 80 kg
4 x 6 x 90 kg
First set easiest, second the worst. Some hip pain.
- db row:
36 x 30 kg
- pull-ups:
3 x 9 x 10 kg
- ab wheel:
3 x 10
- single hand farmer's in place:
2 x 50 kg x 12 steps
- sandbag to shoulder:
8, 9, 9
I used to be able to do 10-11. My pick-up feels slow.
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12-14-2021, 12:48 PM
#893
W10D2
- log press:
5 x 45 kg
2 x 3 x 55 kg
2 x 6 x 55 kg
- strict axle press:
6 x 30 kg
4 x 42.5 kg
3 x 52.5 kg
6 x 52.5 kg
- incline bench press:
3 x 7 x 60 kg
- face pulls:
3 x 15
- push-ups:
3 x 10 x 15 kg
- inverted row:
3 x 20
- axle continental:
10 x 3 x 57.5 kg
EMOM. After set four the speed was the same as with 55 kg.
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12-16-2021, 01:24 PM
#894
W10D3
- high bar squat:
8 x 20 kg
4 x 60 kg
2 x 80 kg
1 x 100 kg
2 x 6 x 112.5 kg
12 x 112.5 kg
Almost no hip pain.
- farmer's deadlift:
5 x 120 kg
2 x 8 x 160 kg
5 cm deficit instead of the usual 10 due to hip pain. This was good.
- SLDL:
16 x 105 kg
4 x 105 kg
Next time all in one set.
- hip thrust:
24 x 50 kg
- lunges:
3 x 12 x 27.5 kg
- bent over db row:
36 x 17.5 kg
- burpees & skipping:
6 round
Almost easy.
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12-17-2021, 12:33 PM
#895
W10D4
- axle push press:
8 x 20 kg
4 x 40 kg
2 x 52.5 kg
1 x 62.5 kg
2 x 72.5 kg
2 x 8 x 70 kg
Failed at 72.5 kg.
- log press:
3 x 45 kg
3 x 8 x 52.5 kg
- seated press:
3 x 6 x 45 kg
No back support.
- farmer's row:
2 x 20 x 70 kg
Total.
- sandbag to shoulder:
15 x 50 kg
- last castle:
75 kg sandbag + 15 kg dumbbells. My erectors got instantly pumped on the bag carry for some reason.
- high pulls:
15 x 45 kg
- dips:
3 x 15 x 10 kg
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12-20-2021, 01:43 PM
#896
W11D1
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 130 kg
3 x 8 x 140 kg
Lower back pain is back.
- front squat:
6 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 80 kg
3 x 6 x 92.5 kg
Tough.
- db row:
36 x 30 kg
- ab wheel:
2 x 10
- sandbag to shoulder & db complex:
Ladder up to 5.
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12-21-2021, 03:34 PM
#897
W11D2
- log press:
5 x 47.5 kg
2 x 3 x 57.5 kg
2 x 6 x 57.5 kg
- strict axle press:
6 x 30 kg
4 x 40 kg
1 x 50 kg
2 x 3 x 55 kg
- incline bench press:
4 x 6 x 60 kg
- face pulls:
3 x 15
- push ups:
10 x 10 kg
2 x 10 x 15 kg
- inverted row:
3 x 20
- hammer curls:
45 x 5 kg
- overhead triceps extension:
36 x 5 kg
- axle continental:
10 x 3 x 60 kg
EMOM. 1-2 seconds slower than 55 & 57.5 kg
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12-23-2021, 03:55 PM
#898
W11D3
- high bar squat:
8 x 20 kg
4 x 60 kg
2 x 80 kg
1 x 100 kg
5 x 5 x 112.5 kg
- farmer's deadlift:
5 x 120 kg
3 x 6 x 160 kg
Not bad.
- SLDL:
2 x 10 x 105 kg
Cut the training short.
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12-24-2021, 12:55 PM
#899
W11D4
- axle push press:
6 x 30 kg
4 x 40 kg
2 x 52.5 kg
1 x 62.5 kg
4 x 72.5 kg
2 x 4 x 70 kg
PR. Failed 72.5 on the first attempt.
- log press:
5 x 45 kg
3 x 8 x 55 kg
Every rep from the floor. Not bad.
- seated press:
4 x 5 x 45 kg
No back support.
- farmer's row:
2 x 20 x 60 kg
- sandbag to shoulder:
15 x 50 kg
- high pulls:
15 x 45 kg
- last castle:
8 rounds.
- bench dips:
3 x 15 x 10 kg
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12-27-2021, 01:27 PM
#900
W12D1
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 135 kg
3 x 8 x 145 kg
No back pain! I could do 2.5 to 5 kg more here.
- front squat:
6 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 80 kg
1 x 90 kg
3 x 5 x 97.5 kg
5RM! First set really easy. Other two ere good. 2/10 back pain.
- db row:
36 x 30 kg
- ab wheel:
3 x 10
- pull-ups:
4 x 9 x 10 kg
- sandbag to shoulder & db complex:
2 ladders to 5
Last edited by Unnamed; 12-27-2021 at 01:58 PM.
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