Post with 2 notes
sumo deadlift 5, 5, 3, 2, 1, 1 // 60, 80, 100, 120, 120, 100
Messing around with SDL, I quite prefer it. The most I ever did was 160kg, which isn’t much, but I was fatter and weaker then. I really think I can get this to be a sick number when I dedicate to it more. It’s slower off the ground, but, otherwise feels better.
RDL 5, 5, 5 // 60, 80, 100kg
squat 5, 5, 3, 3, 3 // 70, 70, 70, 70, 80kg
spent some time opening up ankles and improving dorsiflexion - BIG difference and improvement.
OHP 3, 3, 3 // 52.5kg
chin up 5, 5, 5, 5, 5, 5 // 15, 15kg, bw, bw, bw, bw
bench 3, 3, 3 // 60, 70, 80kg
first time in a long time. weak lol
dips, parallel 15, 10, 10, 10 // bw
kb swing 30, 20, 15 // 24kg
ab wheel 10
~~~
Well that was a big’n
Post with 1 note
RDL 5, 5, 5 // 60, 70 80
Squat 5, 5, 5 // 65, 65, 65kg
OH press 5, 5, 5 // 50, 50, 50kg
power clean (from rack, above knee) 3, 3 // 60, 70kg
chin up 5, 5, 5, 5, 5, 3, 4 // 10, 10, 10, 10, 10, 10kg, bw
KB swing 40 // 24kg
Battling ropes 2 rounds of too long now dead
~~~
Just realised how much I rely on reactive strength / stretch reflex during squats. I’m taking a full pause now and it’s.. well.. different.
Post with 2 notes
RDL 5, 5, 5 // 60, 60, 80kg
squat 5, 5, 5 // 60, 60, 60kg
OHP 5, 5, 5 // 52.5 ,40, 40kg
chin up 10, 5, 5 // bw, 5, 5kg
KB swing 20, 10 // 24, 24kg
ab wheel 5
~~
Hello linear progression
felt the sleep deprivation on this one.
Post with 1 note
squat 5, 5 // 90, 100kg
hmm that 100 wasn’t nearly as arduous as others. Still hard though. To deload and go linear progression again orrrr…
OH press 5, 5 // 40, 40kg
after foolishly missing reps last time, I go light.
chin up supine 5, 5 // 15, 17.5kg pr
woop woop
kb swing 20, 20 // 24kg
ab wheel 10
squat 5, 5 // 85, 90kg
press 5, 3, 2 // 50, 55, 55kg
chin up neutral 5, 5 // 12.5, 16.25kg
kb swing 20, 20 // 24kg
ab wheel 10
Chins and dips till dead
~~~~
I don’t know where the fuck all this lethargy is coming from. Not cool
Post with 2 notes
squat 5, 5 // 80, 80kg
front squat 5, 3 // 60, 80kg
OH press 5, 5 // 50, 55kg
chin up neutral 5, 9 // 10kg, bw
~~~
Gahd damnit didnt have time for the rest . Spent most of my time getting limber enough to squat bar without doing a front flip
squat 5, 5 // 90, 101kg
OH press 5, 5 // 40, 50kg
DB row 5, 5 // 40, 40kg
Chin up, neutral 6 // bw
KB swing 10, 15, 10 // 24, 16+16, 24kg
hanging leg raise 5 // bw
~~~
Core dead. Bye.
Post with 2 notes
squat - 5, 5 // 90, 100kg
OH press 5, 5 // 50, 52.5
chin up, neutral 5, 5, 11, 7 // 10, 12.5kg, BW, BW
kb swing 10, 20 // 24, 16+16kg
ab wheel 10
curls
Post with 1 note
squat 5, 5 // 85, 95kg
these felt like shit. IDK why.
OH press 5, 5 // 47.5, 52.5kg
chin up, parallel 5, 5, 9 // 10, 10kg, bw
dbl KB swing 30 // 16 + 16kg
ab wheel 10
~~~
My protons finally arrived in the mail. Woohoo!
squat 5, 5 // 60, 80kg
OH press 5, 5 // 42.5, 50kg
Chin up 11, 6 // bw
double Kb swing 25 // 16 + 16kg
ab wheel 5
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