Unleashing The Beast Within

Tuesday, February 7th

Overhead Press

60x6 x3

Power Cleans
80x5 x3

Squats (slow eccentric)
100/120/120 x6

Ring Dips
x5 x3

Ring Muscle-up Attempts
x10
 
Slow eccentric squats must have been fun. My coach has me doing those at times for supplemental work, you'll feel them the next day.

Solid work, I'll be following!
 
Thursday, February 9th

Bench Press

95x6
105x6 x3

A. Incline Press
60/65/70 x10

B. Chin-ups
x10 x4
 
Slow eccentric squats must have been fun. My coach has me doing those at times for supplemental work, you'll feel them the next day.

Solid work, I'll be following!
120 is 60% of my max, so going for sets of 6 was too light to cause any substantial DOMS. I did these to see if they might help with my hip tendonitis.

Thanks, welcome to the forum.
 
Sunday, February 12

Hang Power Cleans

80x5
90x5 x3

Bench Press
90x5
100x5
105x5 x5

Squat w/ bands (+40 kg at the top)
80+HB x5
100+HB x5
120+HB x5

A. Incline DB Flies
15x15
20x10 x2

B. Neutral-grip Pull-ups
x10 x3

A. Prone-grip Pull-aparts
MBx15 x3

B. DB Curls
15x15
20x15 x2

Roll-outs
x25 x3
 
Tuesday, February 14th

Bench Press

80x6
90x5
100x4
110x3
120x2 x2
110x3
100x4/5/6 (paused)

A. Chin-ups
x12/12/15

B. Fitball Crunches
x15 x3

A. Flies
[pool]x20 x2

B. Lateral Raises
[pool]x20 x2

C. Int./Ext. Shoulder Rotations
[pool]x20 x3


Traps and pecs (especially left pec) tight and sore.
 
Thursday, February 16th

Hang Power Cleans

80x5
90x5
100x5 x3

Bench Press
60x10
80x10
90x10
100x10
90x10
80x10
60x10 (paused)

Good Mornings
60x10 x3

Neutral-grip Pull-ups (w/ one-armed eccentric)
x3+3 x3

A. Face Pulls
50x15 x3

B. DB Flies
15x15 x3

Hanging Leg Raises (supine grip)
x10 x3

DB Curls

15x15 x3


Happy with 10 reps at 100 kg on the bench press. No shoulder pain. Happy shoulders are happy.
 
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Saturday, February 18th

Jump Jope

3 mins

Hang Power Cleans
90x3
100x3
105x3
110x3

Bench Press
115x3 x6

Squat w/ bands (+40 kg at the top)
100+HB x5 x2
120+HB x5 x3

Incline Press
60x10 x3

Chin-ups
x8
[+20kg]x8 x5

A. Strict Sit-ups
x8 x3

B. Prone-grip Pull-aparts
MBx15
SMBx15 x2
 
Monday, February 20th

Overhead Press

60x6
65x6/5/5

Overhead lockout today was the best it has every been. Ever.
 
Tuesday, February 21st

Hang Power Cleans

80x5
90x5 x3

Bench Press
110x5 x5

A. Pull-ups
x10 x5

B. Incline DB Flies
10/15/20/15 x15

A. Lateral DB Raises
7.5/10 x20

B. Roll-outs
x20 x2

C. DB Curls
15x15 x2


Right hip still giving me pain. Weirdly, after having squatted in Saturday, pain flared up around Monday (rather than the day after squatting). Patience.

5x5 at 110 feels like a some sort of a landmark, similar to how 100x5x5 felt when I first got there. Here is the last set:

 
Thursday, February 23rd

Bench Press

80x10
85x10
90x10
95x10
100x9+F+3

Chin-ups
x13 x5

Treadmill
10 km/h - 4 incline - 5 mins
10 km/h - 2 incline - 2.5 mins
10 km/h - 0 incline - 2.5 mins

A. Flies
[pool]x20 x2

B. Lateral Raises
[pool]x20 x2

C. Shoulder Rotations
[pool]x20 x3


Woke up with a right-mid-back spasm.

Running almost killed me.
 
Sunday, February 26th

Hang Power Cleans

90x5
100x3 x4
105x3 x2

Plyo Tuck Jumps
x10 x3

Bench Press
100x6
105x6 x2
105x7+F

Squats
80x10
90x10
100x10
110x10

Chin-ups
x15 x3


Low-back spasm on the last ply jump rep.
 
Tuesday, February 28th

Bench Press
(slow eccentric)
80x10 x5

Lower back pain at pretty debilitating levels today (a solid 7/10).
 
Thursday, March 2nd

Hang Power Cleans

100x5 x3

Bench Press
110x3 x6

A. Incline DB Flies
10x15
15x15 x3

B. Chin-ups
x10 x4

Squats
60/80/100 x10

A. Face Pulls
x15 x3

B. Lateral DB Raises
7.5x15 x3

C. DB Curls
15x15 x3

D. Roll-outs
x30 x3

E. Fitball Leg Curls
x15 x3


Been on ibuprofen for the last couple of days, lower back is steadily improving (pain around 3/10 today).
 
Saturday, March 4th

A. BB Jumps
15x15 x3

B. Burpees
x10 x3

A. Incline Press
60x10 x3

B. TRX Rows
x15 x4

Α. Seated BTN Press
40x10 x3

Β. Fitball Skips
x20 x2


Right hip still painful.
 
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Monday, March 6th

Bench Press

100x5
105x5
110x5
115x3+F
100x4
105x4
110x4
115x4
100x3
105x3
110x3
115x3

Chin-ups
x10
[+20kg]x9 x4

A. Flies
[pool]x20 x3

B. Lateral Raises
[pool]x20 x3

C. Int./Ext. Shoulder Rotations
[pool]x20 x3


Appetite for training is pretty low. I guess I'll have to wait out the hip, even one light low-body workout per week seems to be detrimental.

Getting 115x4 (new PR) after missing it on the first attempt was a nice moment, at least.
 
Tuesday, March 7

Overhead Press

50x6
60x5
65x5 x3

Slow Run
1350m

100m Sprint + 100m Jog + 100m Walk
x8


Since lower-body lifting is out of the question, giving sprinting a try to how the hip responds to that.
 
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Wednesday, March 8th

Paused Bench Press
(2-3 sec pause)
90x5
100x5
105x4+F
105x3 x6

A. Incline DB Flies
15x15 x3

B. Prone-grip Pull-aparts
MBx15 x3

C. Preacher Curls
x15 x3

D. Sit-ups
x10 x3
 
Thursday, March 9th

Hang Power Cleans

90x5 x3

Roll-outs
x20 x3

Treadmill
17 mins - 2 incline - 9 km/h


Hamstrings, calves, hip flexors, soles of feet and ribs (lol - probably the high external obliques) are pretty fucking sore from Tuesday's sprints.

Also, I timed a comfortable 3-minute breath-hold in the pool after training.
 
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