Joining the Resistance II

  • Thread starter Deleted member 382931
  • Start date
Tu, Apr 24
Power Clean:
40kg x 5
60kg x 5
75kg x 3

Squat:
60kg 2x5; 80kg x 5
100kg x 3
115kg x 3
130kg x 3

OHP:
bar x 10; 40kg x 5
50kg x 3
60kg x 3
70kg x 3
60kg x 3
50kg x 3

That's a day for the waste bin. Knees hurt, wrists hurt, head hurt.
 
We, May 2
BJJ - seoi nages, grip sparring, Xande sweeps

Turns out last tuesday was just a prelude - got hit by a stomach virus on wednesday halfway through my last lecture. Spent my time until friday solely in bed and by sunday I could hold solid foods down again.

On the positive side, I dropped 3kg down to 95kg since last monday.
 
Fr, May 4
Bench:
bar x 10; 50kg x 5
80kg x 3
92.5kg x 3
105kg x 3
92.5kg x 3
80kg x 3

Front Squat:
50kg x 5
80kg x 3
92.5kg x 3
105kg x 3
92.5kg x 3
80kg x 3

Deadlift:
60kg x 5
100kg x 5
140kg x 3
160kg x 3
 
Did a multiday hike with some friends in the Alps over the long weekend. Had a great time, covered a lot of ground and at least 1000 vertical meters per day and got some sweet views.

Tu, May 15

OHP:
bar x 10; 40kg x 5
52,5kg x 3
60 x 3
67,5kg x 3
60kg x 3
52,5kg x 3

Chins: 4x6


We, May 16
BJJ - 1h takedowns and overhook from guard


Fr, May 18
Bench:
bar x 10; 50kg x 5
80kg x 3
92.5kg x 3
105kg x 3
92.5kg x 3
80kg x 3

Squat:
50kg x 5
80kg x 3
92.5kg x 3
105kg x 3

DB Row: 34kg 3x10
Pushdowns: 43kg 3x15

I've ditched power cleans and front squats because of wrist strain. As a consequence I'll restructure my training a bit with a medium intensity squats alternating with deadlifts and more upper body exercises total. My left knee is still recovering, but it should be back to normal somewhen next week
 
Fr, May 25
OHP:
bar x 10; 40kg x 5
50kg x 5
57,5kg x 5
65kg x 5
57,5kg x 5
50kg x 5

Deadlift:
60kg x 5; 100kg x 5
150kg x 3
170kg x 3
190kg x 3

Zercher Reverse Lunge: 40kg 4x6
DB Row: 38kg 3x10
Pushdowns: 50kg 3x15

LSS: Bike 30min

As both knees got pretty cranky after last weeks session, they seem to have calmed down. I used this as an opportunity to think about my exercise selection and decided to include some single-leg stuff for accessory work, as I'm pretty bad at them and seem to injure bottom half more due too instability and weaknesses.
 
Tu, May 29
Bench:
bar x 10; 50kg x 5
80kg x 3
95kg x 3
105kg x 5
85kg x 3
95kg x 3

Squat: 50kg x fail

SL RDL: 20kg x 6; 28kg 4x6
Chins: 5x5
Curls: 12kg 3x10
RDF: 45lbs 3x12

It seems my knees have not calmed down, it took one squat with weight to make me feel like a geriatric. Made up with a lot of small stuff and easy mobility stuff inbetween, but I'd like to know whats wrong.
 
Fr, June 1
Squat:
40kg x 5
60kg x 5
80kg x 5
100kg 3x5

OHP:
bar x 10; 40kg x 5
52,5kg x 5
60kg x 5
65kg x 5
60kg x 5
52,5kg x 5

ZRL: 50kg 4x6
DB Row: 34kg 3x10
Pushdowns: 30kg 3x12
 
Tu, June 5
Bench:
bar x 10; 50kg x 5
75kg x 5
87,5kg x 5
100kg x 7
87,5kg x 5
75kg x 5

Squat:
50kg x 5; 75kg x 5
95kg x 5
110kg x 5
125kg x 5
110x 5
95kg x 5

SL RDL: 50kg 2x6
 
Tu, June 12
Bench:
bar x 10; 50kg x 5
70kg x 5
90kg x 5
100kg x 3
110kg x 3
100kg x 3
90kg x 5

Squat:
50kg x 5; 80kg x 5
110kg x 5
125kg x 3
140kg x 2
125kg x 3
110kg x 5

SL RDL: 40kg 4x6

Fr, June 15
OHP:
bar x 10; 40kg x 5
57,5kg x 5
65kg x 3
72,5kg x 3
65kg x 3
57,5kg x 5

DL:
60kg x 5; 100kg x 5; 140kg x 3
160kg x 5
180kg x 3
200kg x 1

ZRL: 50kg 4x6
Row: 38kg 3x10
Pushdowns: 30kg 3x10
 
Still alive, here's a short summary of the last weeks:

- Been on two music festivals and had a lot of activity, drank too much and slept too little
- Not a lot of training going on, but took part in a company run (took me 37 min for 6.2km, not bad for zero prep)
- I'm going to fly to South America in late July for an exchange semester, currently finishing projects in uni/work
- Probably will just get a couple of BJJ session in the next weeks
- Lifting will resume then, there should be a semi-decent gym at my dormitory
 
Sa, July 28
Ladder 10-1 Lat Pull/PushUps/Lunges/RollOuts
Curl & Press 3*10

Mo, July 30
Chins/PushUps: MT1 5x4/10
DL: 60/80/100/120/140x5
BP: 40/60/80/90x5; 100x4

Sa, Aug 4
OHP: bar/40/50/60x5; 70x3
Klokov Presses: 30kg 3x8
Chins: 12x2
SQ: 40/60/80/100/120x5
PushUps: 5x10

This is the extend of what I've been doing the last couple of days. I needed some time to accustom myself to the climate, altitude and culture, but it seems I've arrived.
 
Mo, Aug 6
BP: bar/40/60/80x5, 100x3, 110x4
DL: 60/80/100/120x5, 140/160x3
DB Row: 45lbs 3x12
PushUps: 5x12
 
Tu, Aug 7
PushUps: 37 in 2 min
Chins: 6x4 EMOM

We, Aug 8
OHP:
bar/40/50/60x5
70x6

ZRL: 50kg 4x6
SL RDL: 50kg 4x6

Th, Aug 9
Chins: 12x2 every 30s
PushUps: 5x12
Curls: 30kg 3x10
 
Got back from Medellin Sunday night and promptly got the flu the next morning. It took me almost all week to shake that off, so now back to training:


Sa, Aug 18
Squat:
40/60/80x5
100/120/140x3

Chins: 12x2

Bench:
bar/40/60x5
80 4x8

PushUps: 512
Curls: 30kg 3x10
 
Su, Aug 19
Caminata San Francisco

Mo, Aug 20
Bench:
bar x 10
60/80 x 5
100 x 3
120 x 1+F

DL:
60/100 x 5
140/180 x 3
200 x 5 (New 5RM)

PushUps: 5x14
Curls: 30kg 4x10

Tu, Aug 21
Push Ups: 48 in 2 min
Chins: 4x5 EMOM (back was fried)
 
We, Aug 22
OHP: bar/40/50/60x5

PushUps: 5x14
External Rotation: 15lbs 5x10

Th, Aug 23
Push Ups: 54 in 2 min
Chins: 6x3 ev. 30s
Curls: 30kg 3x10
 
We, Aug 29
OHP:
bar/40/50x5
60x3
70x2
80kg x1+F

ZRL: 50kg 4x6
SL RDL: 50kg 4x6

PushUps: 5x16
External Rotation: 12lbs 5x10

Fr, Aug 31
Squat: 60/80/100x5
Bench: 50/70x6, 90 2x6
BPA: 4x25
PushUps: 5x16

Sa, Sep 1
PushUps: 51 in 2 min
Chins: 7x3, 2x2 every 30s
Klokovs: barx10, 40kg 4x6
DB C&P: 30lbs 3x8, 40lbs x8
 
Mo, Sep 3
Squat:
60/90x5
120/150x3

Bench:
40/70x5
90x3
110x5

PushUps: 5x16
Curls: 40 3x10

I slacked of on form. I've got more in the tank, if I can tighten that back up.
 
Tu, Sep 4
Push Ups: 54 in 2 min
Chins: 4x5 EMOM (will reset)


We, Sep 5
OHP:
40/50x5
60/70x3

ZRL: 40x6, 60 3x6
SL RDL: 60 4x6

PushUps: 5x16
Curls: 40 4x10


Th, Sep 6
GC: Inverted Row/Burpees/Leg Raises/PushUps Ladder 10-1


Fr, Sep 7
Squat:
60/80/100x5

Bench:
50/70x5
90 3x6

PushUps: 5x16
BPA: 5x20


Sa, Sep 8
PushUps: 51 in 2 min
Chins: 14x2 ev. 30s
Klokovs: barx10, 40 3x6, 50x6
DB C&P: 30 4x8
 
Mo, Sep 10
Bench:
60x5, 80x3
100x2
110x1
120x1+F

Squat:
60/90x5
120x3
140x1
160xF

PushUps: 5x18
Ext Rot: 15lbs 5x10

Tu, Sep 11
PushUps: 52 in 2 min
Chins: 7x4 EMOM

We, Sep 12
Supp. L-Sit/Skater Squat: 4x20s/5

OHP:
40/50x5
60x8

ZRL: 60 4x6
SL RDL: 60 4x6

PushUps: 5x18
Curls: 30 5x10


Pro: Pushups, single leg work and look are improving steadily.
Con: Squats - which by my estimate is at least 90% mentaly.

On another page: Colombia is treating me good, my spanish is improving by the day and I met a lot of great people down here so far. I also got more time and opportunity to think about me and my life in general, which already produced a few new insights.
And I already can't wait to be back to see my people again, go skiing, hiking and train martial arts again, at least because you'll recognize the things important to you faster when there the option is not there at the moment.
 
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