This log won't last

Yesterday
SLDL - 6 x 15 x 95
+20 minutes of stretching

Today
5k run - 25 min
 
Took more days off than I'd like to.

Sunday
Pause Bench - 5 x 7 x 130
And some other stuff I don't remember.

Today
Warmup
DB lateral raises, goblet squat, DB curl

Front Squat
15 x 95
6 x 130
6 x 3 x 145
This was done in the spare room, and it really sucks squatting on carpet. On the plus side, squatting on a hard surface will be a breeze after this.

DB Bent Over Row
20 x 30
5 x 20 x 50

Push-ups
10 x 20

Band Face Pulls
4 x 20
 
Been doing an abysmal job of logging workouts, but I have been working out. Getting back in the habit starting now. I got a job at a crossfit-inspired kind of gym teaching classes and doing personal training, so I'll be doing all my training there. As far as facilities goes, it's pretty high class and perfect. I'll upload some pictures in the future.

Hang Power Snatch
5 x 75
4 x 95
3 x 105
2 x 105
4 x 2 x 115

Ring Elements
8 x PU-FTL-FTL to Supine (x2)-STC-FTL to Supine (x2)-FL negative

Front Squat
10 x 95
4 x 6 x 135
Sadly tweaked something in my knee a bit on the last set, so I called it quits for squats there. Hopefully it's feeling better tomorrow.

KB Swing
4 x 17 x 22kg

DB lateral raise
4 x 17 x 15s
 
Knee was still bothering me a bit today so I kept it pretty easy all around.

Handstands (not sure how many)

Ab rollout
5 x 10

Ring Elements x 6
PU - FTL to supine x 3 - STC - FLT to supine x 3 - FL negative
My grip is pretty shit and needs a ton of work before I can comfortably do more work on the rings.

DB Pullover
4 x 12 x 40

KB Swing
4 x 15 x 34kg (I think?)

Inverted Row
4 x 10
 
Deadlift
10 x 95
10 x 145
8 x 185
5 x 235
3 x 255
8 x 275

Row
4 x 300m
Total time: 3:42
Max BPM: 170
Waited until BPM was < 100 before starting next round.

Band face pulls
4 x 15

KB Push Press
8 x 14kg
8 x 18kg
5 x 22kg
3 x 3 x 24kg
 
I added in 5 x 30m sprints to end yesterday, in addition to some single leg bounding, along with other stuff like B-skips, etc.

Power Clean + Jerk
5 x 95
3 x 125
3 x 145
2 x 155
5 x 1 x 165
Overall everything was pretty easy. My jerks probably need some work because I don't do them very often - too worried about starting another cycle of severe shoulder impingement.

Ring Pull-ups
8 @ bw
5, 4, 3, 3, 3 @ +6kg
Still feel pretty weak from the rowing yesterday.

Wide Grip Band-assisted Pull-ups
2 x 10

Tire Flips
1 x 60m
Just felt like giving these a shot. Nice little conditioning burst to end the session.

I need to start working on my lateral movement for soccer, along with more conditioning work. I think those are my biggest weaknesses right now. Gonna do some brainstorming in the days to come on how I can address that.
 
Bench Press
15 x 95
10 x 130
8 x 145
7 x 155
3 x 10 x 105

Just a short lil' session at home. Think 155x7 is a rep PR.
 
Front Squat
10 x 95
6 x 125
3 x 145
2 x 165
1 x 185
3 x 1 x 195
4 x 3 x 125

Lunges
10 x 20kg
10 x 24kg
10 x 28kg

KB Swings
15 x 20kg
10 x 24kg
10 x 32kg

Did some other stuff but I can't remember. Oh well.
 
Hang Power Snatch
5 x 75
4 x 95
1 x 95
2 x 115
1 x 115
2 x 3 x 95
Felt weak as fuck with these today. Really trying to develop my legs to where they used to be though, so it means more big lifts more often.

4 Rounds
Row 200m
Snatch Pull - 3 x 145
 
Front lever elements
Toes to bars
Leg raise w/ pause
Tuck ice cream makers
Tuck to straight leg press invert
Negative FL

Not too sure on the rep counts or anything. Lots of sets ranging from 6-10 reps.

Front squat
8 x 95
5 x 125
5 x 145
3 x 165
2 x 175
2 x 185
1 x 195
1 x 205
3 x 3 x 145

OH tricep extensions
10 x 14kg
10 x 20kg
3 x 8 x 24kg

DB lateral raise w/ internal rotation
5 x 12 x 12s

DB fly
3 x 10 x 30s
 
Power Clean
2 x 3 x 95
2 x 3 x 125
3 x 145
2 x 155
2 x 2 x 165
1 x 165 + 1 fail

Hang Snatch Pull
5 x 135
5 x 5 x 155

Bent KB Row
4 x 8 x 22kg

Band Face Pulls
3 x 20
 
Saturday
Bench press
Worked up to 5 x 160
Drop sets - 4 x 6 x 115

Also played soccer that night.

Sunday
Rest

Today
Power Snatch
3 x 75
3 x 95
3 x 105
2 x 115
1 x 115
3 x 3 x 105

Front squat
3 @ 95, 125, 145, 165
2 x 185
1 @ 195, 205
4 x 4 x 125

Front lever work
Toes to bar
Tuck ice cream maker
FL tuck to straight leg to invert
FL steps
 
Today was all over the place, but mostly just bodyweight work for about an hour.

Chin ups, pull ups, handstand, press to headstand, hanging leg raises, sprint drills, sprints, drop jumps, plyo push-up, some other random stuff.
 
Deadlift
8 x 95
8 x 135
5 x 185
3 x 225
3 x 255
3 x 285
3 x 305
3 x 315
Everything went up really easy. First time tripling 315 in a long while with some left in the tank. Still abysmal, but I'm getting it back slowly.

Everything else took about 40 minutes
Archer Ring Flys, KB Push Press (up to 28kg x 3), handstands, face pulls, DB lateral raises
 
Front Squat
4 x 95
4 x 125
3 x 4 x 145
1 x 155
1 x 165
1 x 175
1 x 185
3 x 1 x 195
Felt really solid on these today. Looking forward to pushing for 215 likely next week if I'm feeling good.

Other stuff
Deficit push-ups, pseudo planche, front tuck lever steps, hanging leg raises, FTL to invert, OH tricep extensions, handstands
 
Hang Power Clean
5 x 95
5 x 125
3 x 135
3 x 145
1 x 155
2 x 0 x 165
3 x 2 x 145

Snatch Pulls
5 x 95 (panda)
5 x 125 (panda)
5 x 145 (panda)
3 x 175 (panda-ish)
3 x 3 x 195

Other stuff
Band-assisted one arm chin-ups, KB push press, deficit push-ups, OH DB tricep extensions, lateral DB raise
 
Yesterday
Bench Press
Worked up to 3x3x155

Today
Hurdle jumps
Increased each jump by 1". Started at 30" and ended at 40". Didn't miss a jump.

Front Lever work
Band assisted full ice cream makers, front lever pulls, and front lever finishes. Tried with various bands, reps were 5-10, about 5 sets for each exercise.

KB Snatch
6 x 14kg, 18kg, 20kg, 22kg, 24kg, 28kg (3 each arm)
I think maybe tomorrow I'll try doing ~80 reps in total of these. Great way to practice hip extension without it being too taxing.

KB Push Press
3 x 3 x 28kg

Front Squat
5 x 95
5 x 145
1 x 165
1 x 185
1 x 205
0 x 215
3 x 3 x 165
Not even close on 215 today. No surprise, I was feeling pretty slow today.
 
Power Clean + Jerk
3 x 95
3 x 125
3 x 145
1 x 155
2 x 1 x 165
5 x 3 x 145
Only did a jerk on the last rep of each set.

Front Lever work
Tuck FL to invert, tuck ice cream makers, Tuck FL holds, One leg partial FL holds

Archer Ring Push-ups - 4 x 6

Dicked around with some KB snatches as well for a bit. Still kind of an awkward movement for me.
 
Yesterday
Front Squat
5 x 95
5 x 125
3 x 145
3 x 165
2 x 185
2 x 195
3 x 2 x 185
Knee was feeling a bit tight from power cleans the day before. I may have to transition to doing full cleans soon because catching in the power position can be a bit jarring on the patella. I think it's okay to do power clean singles, but doing stuff like 5x3 is too much. With the way my front squats are improving though, transitioning to full cleans shouldn't be a problem.

Other stuff
Hanging leg raises, pseudo-planche, tuck planche to L-sit, cossack squats, chin-ups, tuck front lever, tuck ice cream maker, ring holds, deficit push-ups, jefferson curls, skin the cats, maybe some other stuff I'm forgetting.

Feeling extremely sore this morning.
 
Footwork drills
Lateral movement, diagonal movement, square drills, directional transitions + sprint

Acceleration work
8 x 20m

Deadlift
5 x 135
5 x 185
3 x 235
1 x 285
1 x 325
1 x 345
1 x 365
Most I've deadlifted in probably 2 years? Felt pretty good. All reps were quick except 365, which was a bit of a grind mainly because I was slow in breaking the floor.

Other
Lateral DB raises (20s, 5x12), DB Hammer Curls (35s, 3 x 6)
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,991
Messages
55,459,770
Members
174,787
Latest member
Freddie556

Share this page

Back
Top