Thanks! Hopefully with sound next meet!
04.09.25ev
Competition Bench
107,5kg 1x4 rpe 8,5 (video)
107,5kg 1x3 rpe 7,5
107,5kg 1x3 rpe 7 (video)
112,5kg 1x1 rpe 7 (video)
Seated cable row
95,5kg 1x10 rpe 7,5
104,5kg 1x10 rpe 8
95,5kg 2x12 rpe 9
Close grip Bench
97,5kg 1x8 rpe 8,5 (video)
97,5kg 2x7 rpe 7,5
Triceps extention lying ez bar
40kg 2x10 rpe 8
40kg 1x12 rpe 9
40kg 1x13 rpe 9
LISS Cardio
Lifecycle
26:00 - 13.1kilometers rpe 5.
Session RPE 7.
This session felt AMAZING. I should have had the meet today, all my lifts going up and besides overshooting some RPE-targets slightly, it felt as I warmed up all my lifts got lighter and with RPEs landing on target, I just started my worksets too cold.
I am stoked about my benching feeling stronger, I really had great control compared to what I am used to, and I really just wanted to keep going today. I feel like I am really hitting a groove now, and it feels like I am entering a phase where Iāll break some plateaus for a while, since strength just creeps in now, setting rep PRs allthough the session rpe lies at about a 7.
Progressive loading the right way. I still should practice holding back even more though, as I notice my tendency still lands on overshooting rpe on the main lifts, even on a great day as this. But, I feel like itās not by much now, and since itās arms, itāll recover in time for next session. I also feel like maybe I am wrong, and the 7,5 m8ght actually be 7. I got to work out a way to maybe be more sure..
Anyways, deadlifts tomorrowā¦ I got to really nail them, and not kill my momentum by overshooting.
Lets target 205kg for the workset, except the single at the end, and see how that feels.
So that felt a tad too intense. Iām not on a Low Fatigue template, so I should expect some fatigue, but I am running a bit too fast on deadlifts, had to grind a lot, and nearly fainted on a mere single of 207,5kg. I think Iāll target most worksets that are not singles below 190kg next week unless warmups tells me rpe will be much too low on that next week. On the other hand, Iām on my third nightshift at the hospital this week, and got a mere 5h sleep today, so things might turn with more rest and next week off. Weāll see. Edit: 205kg for 4 reps was a rep PR as 202,5kg for 5 also was a rep PR last week. Yeah.. Definitely will keep everything except singles below 190kg next week. Letās not run myself into the Starting Strength linear progression trap again. Unless I feel REALLY great next week, 190kg cap.
Front squats this week too, adductor getting better, but not quite on friendly terms yet, so Iāll keep it on a platonic level a little longer. I want to start something soon though, these frontsquats are very light, so I itch to stimulate the quads a bit more. May add in some leg press, extentions or something if I find the adductor agrees more with those than back-squats. Maybe Iāll add in some light back squats tooā¦ After all, the back squats didnāt hurt as long as I went lighter than 80kg.
Maybe I tolerate more now? Iāll test it a bit if it feels better.
06.09.25ev
Deadlift (video)
205kg 1x4 rpe 9 (4 rep PR)
190kg 1x4 rpe 7,5
190kg 1x3 rpe 7
207,5kg 1x1 rpe 7,5
Front Squat (video)
82kg 3x4 rpe 7 - 7,5 & 8.
Hamstring curl machine prone
61,5kg 1x10
61,5kg 1x12 rpe 8,5
61,5kg 1x12 rpe 9
61,5kg 1x11 rpe 9
Hanging knee raise
Bw 105,5kg 3x15 rpe 7.
07.09.25ev
Really wanted to do slingshot bench today, but my powerlifting gym where they have slingshots are further away than my public gym, and fourth nightshift coming up, I prioritized sleep, and a quick visit, than to stress about getting there in time. Soā¦ Floor presses for main movement. I donāt know whatās wrong with me, but I still press way more here than regular bench. Decided to add 5 kg, and I still feel I could probably keep going. I think a small technical error on my last set made the last rep very hard, missed my groove, but still.. Feels like I could do these all day.
Progress-wise I think itās high time to sit down and do a bit more serious analysis so I can target my weights better coming up. Bench feels like progressing at a very pleasant pace at least.
Floor Press (video)
115kg 1x5 rpe 8 (PR)
115kg 1x4 rpe 7
115kg 1x4 rpe 8
Lat pulldown cable
91kg 1x9 rpe 9
91kg 1x8 rpe 8,5
82kg 1x12 rpe 9
82kg 1x11 rpe 9
Larsen Press
80kg 1x10 rpe 7,5
85kg 2x10 rpe 8
Bent over reverse fly dumbbell
15kg 2x10 rpe 8 & 8,5
12,5kg 2x15 rpe 9
Iām stoked to have bench day tomorrow and really itching for my next deadlift session too.
09.09.25ev
Tedious day, kind of necessary but boring work, and I definitely was brewing on some airway-infection of some sort, but it feels like a mild one that my immunesystem will fight off nicely. But, definitely got woozy after each set on everything. Got through it, and actually flip back a little on my feeling that I am accumulating too much fatigue. It might just have been the cold/virus/whatever last deadliftsession. I thought Iād feel smoked today, but lift-wise on the RDLs I had to go up from last week and even miscounted a rep so got one extra, and still I didnāt really hit my RPE target. Maybe Iāll keep going quite heavy come next deadlift session. Iāll feel it out on the day.
I stayed patient on squats though. Got to not rush the adductor now, and while itās coming along, it definitely feels sore. It didnāt tolerate split squats too well during warmups so I switched to a bit of light legpressing that it could stand and kept front squatting for now.
Overshot cardio for once though, by going 2 min extra. That never happens, itās too tedious, but I forced it for once just to say I did once do extra cardio.
Front Squat
84,5kg 4x5 rpe 7,5 (video first set)
92kg 1x1rpe 7,5
RDL
160kg 1x6 rpe 6,5
165kg 1x6 rpe 7 (video)
170kg 1x7 rpe 7,5 (video)
Leg press
115kg 3x10 rpe wu
Back extention
BW +15kg plate (123kg) 4x15 rpe 7
LISS cardio (LifeCycle)
32minutes 15320m rpe 6.
Stoked about bench day tomorrow, also am itching to deadlift more and canāt wait to start building my squat properly again either. I have some ideas I want to try once the adductor agrees.
Bench Press Glow-up!
This is nuts. This is just wild progress to me. I could just bench whatever I wanted today it felt like.
10.09.25ev
Comp. Bench (video of all lifts)
110kg 1x4 rpe 8,5 (4-rep PR)
110kg 3x3 rpe 7
117,5kg 1x1 rpe 7
Chest supported row, (apparatus with plates, 75kg in each hand)
75kg 2x10 rpe 7,5
75kg 1x13 rpe 9,5
75kg 1x12 rpe 9
75kg 1x13 rpe 9
Close-grip bench (video of all lifts)
100kg 1x8 rpe 8 (misgrooved and hit a j-hook on way up, still call it 8)
100kg 1x7 rpe 7,5
100kg 1x6 rpe 7.
All three sets were new rep PRs in Close grip. Never did 100kg for 6, 7 nor 8 reps before.
Triceps extention, lying EZ-bar
42,5kg 1x11 rpe 8
45kg 1x9 rpe 8
42,5kg 2x11 rpe 9
42,5kg 1x10 rpe 9
12.09.25ev
Deadlifts (video)
205kg 1x5 rpe 10
185kg 1x5 rpe 7,5
185kg 2x4 rpe 7
212,5kg 1x1 rpe 8
Front Squat
65kg 1x5 rpe 5
87kg 1x2 rpe 7
Safety bar Squat
87kg 1x4 rpe 5
97kg 1x4 rpe 7
102kg 1x4 rpe 8
Nordic Hamstring curls with bands
BW 106kg
2x8 rpe 10
2x11 rpe 9
Hanging knee raise
4x15 rpe 7
LISS cardio
Concept 2 rower
30:14 - 6377m rpe 5.
Session rpe 9.
Got to admit, I abandoned my plan to reign in the deadlifts today to 190kg worksets. But only for one set at least. I kind of felt too good and got hungry for a 5RM PR. I kind of itch to be stronger, I heard Mike Tuchscherer talk to Dave Tate about people abandoning their reps in their sets and blaming it on rpe, how they donāt get it, and I felt like I was too curious about what if I just keep up intensity, maybe I can tolerate it. I talked my way into it.
Well, I definitely trend down the last two weeks on E1rm for deadlifts, but nothing hurts, nothing has started to hurt, I had free time from work this week and I felt like I am into this to lift heavy weights after all. Also, since the rehab-situation with my adductor has me squat very light, I donāt think I damage my progress too much here. I enjoy the intensity so far.
I will go down next week though. Got to let my adaptations come along a little bit - I notice by how grindy this last rep of 205kg was that this likely will be the last session that will be enjoyable if I keep pushing intensity this high now. Iāll aim for the RPE targets or under them next week and not worry about nothing. Then see if I must ramp up slowly or fast after that again.
Adductor is healing now. Switched to safety bar squats and went up over 100kg since before the meet, where everything over 80kg would hurt, and if VAS was at 7 Iām down to about 3 now, with higher weights. My front squat detour has been a good thing it seems.
Pressing tomorrow. Looking forward to that of course, with the crazy upward trend.
13.09.25ev
Floor Press (video)
115kg 2x4 rpe 8,5 & 8
112,5kg 1x5 rpe 8
Lat pulldown cable
86,5kg 2x10 rpe 8
86,5kg 2x10 rpe 9
Larsen press
85kg 1x10 rpe 7
87,5kg 3x10 rpe 8
Bent over reverse fly dumbbells
15kg 1x10 rpe 7,5
15kg 1x11 rpe 8
15kg 2x11 rpe 9
Liss cardio concept 2 rower
17:06 - 3639m rpe 5
Session rpe 7.
Not wildly increasing today on anything. Light work, which suited me fine as I am quite spent from yesterdays workout. Will enjoy sunday off, and try not to go crazy on deadlifts next week. That 190kg roof seems even more reasonable. Iāll just go with it. I canāt be more afraid of undershooting than overshooting, thatās a losing proposition in the long run. Somehow my conscience gnaws at me as if I am being lazy all the time. Driving me towards these overstressing about putting more weight on the bar. Iāll let that useless anxiousness go next week. Iāll just stay consistent and try to stress down.
16.09.25ev
Tempo Squat 303
90kg 5x5 rpe 6
RDL
170kg 3x6 rpe 8
Leg Press
150kg 3x10 rpe 6
Back extention
126kg (BW +20kg plate)
4x15 3 rpe 7.
LISS cardio
Lifecycle
30:00 - 15.54km - rpe 6.
Session rpe 7.
Didnāt film anything this session, not much to miss out on anyways.
Kind of sick yesterday still, throat/nose/sinus infection of some sort, stayed at home and rested. Still kind of hangling.
Squat-patterns are a nuisance to the adductor but decided to see if I could back squat a little. I could if light with tempo it turns out. Tried feeling it out with a hip adductor machine too, and it got a ways to go before this is gone. I feel like I can work still with tempo squats, front squats and leg press light/tempoing it a little. Maybe I can do some copenhagen planks after a while too.
But, got some work in anyway, which is exciting, even cardio. Plus I got my slingshot for the bench in the mail today, so Iām excited to try that one later this week! RDLs felt strong today as well. The session went alright all things considered.
17.09.25ev
Comp. Bench (video)
112,5kg 1x4 rpe 9
112,5kg 2x3 rpe 8
110kg 1x3 rpe 7
117,5kg 1x1 rpe 7,5
Seated cable rows
104,5kg 2x10 rpe 8
95,5kg 2x13 rpe 9 & 8,5
95,5kg 1x14 rpe 9
Touch & Go Bench (video)
102,5kg 1x7 rpe 9
100kg 1x8 rpe 8,5
100kg 2x6 rpe 7 & 7,5
Triceps Extention lying EZ-bar
45kg 1x10 rpe 7
47,5kg 1x9 rpe 8,5
45kg 2x10 rpe 9 & 9,5
42,5kg 1x10 rpe 9
Leg extentions
106kg 2x15 rpe 8
LISS Cardio concept2 rower
30:04 - 6383m - rpe 6
Session rpe 7
Definitely stronger bench, but seems I should cruise here next week and not increase weight. Sets increased so kind of silly to increase weight, but hard not to when I feel so much mojo on bench in this program. I have not made progress like this on bench ever I donāt think, so I am enjoying the hell out of this. It feels like Iāve been milling around in the 90-100kg range for most of my sessions the last two-three years, so it feels awesome to have a sequence of sessions where nothing is below 100kg, and most sets well north of it. All other lifts on this day increase fast too.
āThis is the template if you are ready to get REALLY strongā
Jordan wasnāt kidding.
19.09.25ev
Fatigue definitely accumulated, so deloading on the intensity on deadlifts quite a bit here. I think I might keep weights the same next week, just to gauge if the deload has gone low enough to not drive fatigue further up, as I think it might be unproductive - my RPE will hit too far off from what I want my training stimulus to be unless I turn the fatigue trend around a bit. Might go even lower in weight on deadlifts if they feel as heavy as today. My e1rm closed in on 250kg a couple of workouts ago. Now it lands me at 220kg, which seems accurate based on how 200 felt. Honestly Iām not even sure I would have gotten 220kg today. Itās fine, but it canāt cpntinue downwards is what I am saying. It shouldnāt necessarily peak yet either, but, lets trend it upwards a bit. I think itās healthy psychologically too.
Deadlifts (video):
180kg 2x5 rpe 7
180kg 2x4 rpe 6,5 & 7
200kg 1x1 rpe 7,5 (almost fainted, lol)
Front Squat
82kg 2x4 rpe 6
80kg 1x4 rpe 6
100kg 1x2 rpe 8 (video)
80kg 1x4 rpe 6
Hanging knee raise
4x15 at BW.
Screenshot_20250920_041852_com_barbellmedicine_android_app_MainActivity|226x500
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20.09.25ev
First slingshot session. Definitely a size too small for me (XL), but forced meself into one. Destroyed my weak raw gym PR of 120kgs by repping 122,5kg. This is how equipped must feel, awkward yet easy yet hard and dangerous. Canāt understand people like Jimmy Kolb that feels this and goes āmore of this please!ā. Iāll get used to it quickly if I see slingshot work drive my raw-numbers up a lot though. Otherwise, also kind of fun to handle more weight than usual, sure.
Larsen Press blowing up though, 4 sets of 10 at a good increase to 90kg. Happy with this, felt like I could go heavier too..
Added in some quick hamstring curls due to missing nordics yesterday.
Slingshot Bench
110kg 1x5 rpe 6
120kg 2x4 rpe 8
122,5kg 1x3 rpe 7
Lat Pulldown cable
91kg 1x9 rpe 9
82kg 1x10 rpe 8,5
82kg 2x11 rpe 9
Larsen Press
90kg 4x10 rpe 8 and last set rpe 9
Bent over reverse dumbbell fly
15kg 2x10 rpe 8
12,5kg 2x14 rpe 9
Hamstring curl Machine
61kg 2x12 rpe 8
61kg 1x11 rpe 9
LISS cardio, Lifecycle
24:00 - 12,3km rpe 5
22.09.25
1 hour sleep before dayshift, then training.. Not feeling very good, super tired, sore throat, generally easily dizzy,. and my hips would not tolerate a second round of squats, so I made an executive decision midway through to go home and rest. First round went okay though, felt load was manageable, but if I donāt see improvement in my hips next round Iāll seriously consider a consult with the rehab team.
Session was at rpe 9, even if the lifts were relatively light. Just tired all over. But, at the time of writing, 24.09.25ev Iāve slept two full nights, and am feeling much better. I believe the rest and deload has been necessary. I believe bench will feel great today, and I believe Iāll stay relatively conservative on the deadlifts once more tomorrow and not go over 190kg except singles.
Tempo Squat 3-2-0
100kg 1x3
100kg 3x5
120kg 1x1 rpe low on all.
RDL
170kg 1x6 rpe 8
160kg 2x6 rpe 6 & 6,5.
Tempo Squat 3-1-0
100kg 1x2.
24.09.25
Fatigue built up too much. Session RPE 9, sense of dread setting in before each set towards the end, and I had to reflect.. āthere is nowhere in particular that hurts, just this sense that I am emptying out..ā There is not much juice left in the orange.. And small pains seem to come from everywhere, my knees, even though I didnāt even train legs, finger starts aching, eyes kind of dry. Itās tempting to claim CNS fatigue, as it seems my central feel of things just seem wiped.
I had an aha-moment putting together my thoughts - here is a moment where I normally start falling off.. See last workout- cutting sets short, resting extra days. Now is where I wonāt do that. Iāll approach this wall, the sense of dread before each lift, with being even more consistent, and rather control training load.
So I am dropping intensity, and not increasing reps to near failure, but rather keep an eye towards being extra careful to be conservative on rpe. Rather undershoot going forward now, than blowing the momentum even more by overshooting.
Comp. Bench (video)
112,5kg 1x4 rpe 9.
110kg 2x3 rpe 7,5 & 8
110kg 1x2 rpe 7
115kg 1x1 rpe 8
Seated row cable
104,5kg 2x10 rpe 7 & 8
104,5kg 2x13 rpe 9
104,5kg 1x12 rpe 8,5
Close-grip bench (video)
100kg 1x6 rpe 8,5
95kg 1x7 rpe 9
90kg 1x8 rpe 7
100kg 1x4 rpe 7
Ez curl lying tricep press
42,5kg 2x10 rpe 8
40kg 1x13 rpe 9
40kg 2x12 rpe 9.
LISS cardio lifecycle
32m - 15,4km rpe 4.
25.09.25ev
Went way lower today on deadlifts and donāt regret a thing. I need to hang out down here until my fatigue turns down a notch. My deadlifts at this range went swimmingly. No video today. When too fatigued and on deload, filming seems less fun, go figure.
Squats were absolutely hellish, any squatpattern just absolutely crushes me nowadays, and I went with literally kids weights today. Took forever to get warm for a top set safety bar squat ofā¦ 87kgs, and they were gruelling. Iām going to have to stay deloaded, yet train to see if it turns. I think the fatigue from deadlifting very heavy for me for the last couple of months should start dissipating now - after last session landed me at the lowest e1RM of the last 10 Deadlift sessions at 221kg, I had an uptick today to a e1RM of 230kg again. Letās hope this is a sign of things turning around now. Iāll stay very light unless I feel miraculously good in a week, and even if that happens Iāll die trying to keep RPE on point or lower on all worksets.
Session rpe 8, but the squats today were damn near 10, silly as it may seem. My lower back is quiteā¦ viscous? Itās sooo tired, I got to stay light. Hoping and believing big strength gains has been made.
Deadlift (conventional as usual)
165kg 4x5 rpe 6.
205kg 1x1 rpe 7.
Safety Bar Squat
107kg 1x1 rpe 9
97kg 1x1 rpe 8,5
87kg 1x1 rpe 7,5
77kg 2x4 rpe 6
82kg 1x4 rpe 7
87kg 1x4 rpe 8
Nordic Hamstring Curl
106,5kg 3x8 rpe 8, 8,5 & 9
106,5kg 1x5 rpe 9
Hanging Knee Raise
106,5kg 4x15 rpe 7.
Also, a dude at my team pressed 100kg for reps, so got tempted into trying some for fun. I kind of miss them. They felt really good too, so Iām happy I indulged.
Overhead Press (standing)
60kg 1x6 rpe 5
70kg 1x3 rpe 6
80kg 1x1 rpe 8,5
82,5kg 1x1 rpe 9
75kg 1x4 rpe 9
75kg 1x3 rpe 8,5
LISS cardio
Concept2 rower
12:00 - 2500m rpe 5
27.09.2025ev
Getting in the last session of the week in a hurry due to gym closimg just about an hour after I made it there. Still got in most my lifts, I can make up for the Bent over reverse flys and the conditioning the next session.
Felt allright today. Getting a wee bit more used to slingshot, but Larsen Press and pulldowns definitely down a bit from last week. Session RPE landed at about a 6 though, so I think fatigue definitely might let up now. Maybe not on deadlifts yet, so stay calm when they come up again.
Slingshot Bench
120kg 1x5 rpe 8 (video)
120kg 3x4 rpe 7
Lat Pull-down
91kg 2x8 rpe 8 & 8,5
82kg 2x11 rpe 9
Larsen Press
90kg 2x10 rpe 8,5 & 9
87,5kg 1x10 rpe 8,5
87,5kg 1x8 rpe 9,5
30.09.25ev
Front Squats
105kg 1x1 rpe 7 (video)
90kg 3x5 rpe 7 (video of first set)
High Bar Squats
90kg 2x5 rpe 7
RDL
160kg 3x6 rpe 6.
Split Squats
20kg (Barbell) 1x10
40kg (Dumbbell) 1x10
Anything legs is crushing. But not really as in my legs get tired.. With front squats, it takes a while to warm up knees and the hurting groin, but then 90kg is a fine load, yet heavier itās a balancing issue and I donāt want my groin to suddenly take a heavy load, otherwise, my wrists canāt tolerate these either as I canāt really go heavy without rolling forward occasionally. Swithched to high bar for a couple of sets, and they were tolerable.
I really want to front squat more though. They feel great in every way except wrists.
RDLs, could go heavier, decided to stay on the slow and steady path for now. I really donāt crave dissipating fatigue as much as I want to really train myself to stop overshooting, I need to get into the habit of training steadily and effectively rather than trying to go too heavy if I am to train volume good and to get strong for a meet.
Split squats.. How does one do these without hurting ones toes and kneecap?
I donāt know if itās my long stiff legs, the balance, the pressure on the toes and constant reshifting.. Just agony. Had to cut this one short, also last excercise had to go due to centre closing. The week really put me in a time crunch so far. 7 day straight rotating shifts and I am in the middle. Will get in a good session today though.
As far as my legs, I got to kind of just do what it takes until that adductor is on board. I donāt stress with the time limit, and just have to put off heavy squatting until I can tolerate that again. Iāll go somewhat off template with squats until this is dealt with. I have to just experiment a bit for a while.
01.10.25ev
Comp. Bench (video)
120kg 1x1 rpe 9
112,5kg 1x3 rpe 9,5
110kg 1x1 rpe 6,5
110kg 1x3 rpe 8
107,5kg 2x4 rpe 9
Seated Cable-Row
109kg 2x10 rpe 8
100kg 15, 14 & 13 rpe 9.
Close-grip bench (vid of first two sets)
100kg 1x7 rpe 9
97,5kg 1x7, 1x6 rpe 8 & 9
95kg 1x6 rpe 8
I donāt know if I got the mindset for RPE. Not today at least. I just.. In the moment canāt accept that I feel as weak as I do, when I feel like I have been benching my ass off for weeks and weeks, yet my personal PR of 120kg from well over a year ago stands as a roof that is just impassable for me, meanwhile folks out there bench 300kg like nothing. Okay, maybe only Julius Maddox, but.. Still.. At this tiny weight I use, I just canāt accept that progress is so painstakingly slow. Iāve added 5kg of bodyweight this summer too, hitting 210grams of protein consistently, usually more.. I canāt be this weak anymore, how patient can you be before itās just ridiculous?
Allright, I did just misgroove some of these, and I feel working on technique will help, plus I recover from driving fatigue up too much, and actually, when I check the graphs on the app, my workload is going up and up slowly.. My seated row grows each session too. I just feel so frustrated with all if this work-capacity increase, technique corrections, repPRs.. And it all seemingly never translates into me getting an increase in my actual 1RM. Not that I should have gone for that today anyway, and todays 120kg, matching my PR, it was the first time I actually nailed that with a pause.
I have to try to appreciate the gains that actually are there, but my patience with seeing what lays in the cards for me if I were to try a no shit PR attempt rpe 10 is maaaybe grinding out a hard fought 2,5kgā¦ Itās frustrating.
I think the way this training actually goes, and if I can find my patience, Iāll reach a better PR in a few weeks. But today I just was very down on myself. I donāt know why I couldnāt get hold of a good perspective, because all is going well actually.
Iāll watch book of Mormon tomorrow after work and laugh it off then be ready for some patient controlled, not overshot deadlifting the day after. I guess the week after will thank me.
This whole frustration feels like I am tying myself in a fools knot - being down for nothing. After all, new PRs are imminent in the bench. Itās a matter of weeks, and itāll be several, I know it.
04.10.25
Deadlift (video)
210kg 1x1 rpe 7
190kg 1x3 + 1x2 rpe 8,5 *
180kg 3x5 rpe 6,5
- Ordered 8-loop liftingstraps from SBD. Could not get them to work comfortably. Think I ordered a size or two too large. (Large)
Pin Squat way above parallell
120kg 2x4 rpe 6
130kg 2x4 rpe 7
Hamstring curl Machine
68kg 2x8 rpe 8 & 8,5
68kg 1x9 rpe 9
61kg 1x12 rpe 9
Hanging leg raise
106kg 4x15 rpe 6-7ish
Session rpe 8.
06.10.25ev
Slingshot Bench (video)
122,5kg 2x5 rpe 9 & 8 *
122,5kg 2x4 rpe 7.
- Misgrooved first set, still not used to this equipment.
Lat Pulldown (cable narrow grip)
91kg 2x9 rpe 8 & 9.
82kg 2x10 rpe 9 & 9,5.
Larsen Press (video)
92,5kg 1x10 rpe 8,5
90kg 2x10 rpe 8 & 9, 5.
90kg 1x9 rpe 9.
Bent over reverse fly (dumbbell)
15kg 2x10 rpe 8
15kg 2x10 rpe 9,5 & 9.
LISS Cardio
Concept 2 rowing
20min, 4000m rpe 4
Session rpe 7.
A bit of a stressful week with the rotating shifts and a bit of girlfriend needing some attending to since our schedules mismatched all week. Needed to get in what I could, and I could not fit in the end excercises on three of the days. This week Iām on just 4 nightshifts, so I will get in everything without a hitch no question. Iām a nightshift animal.
Did read through some adductor questions from other BBM members and Barakis comments and, since I start to really crave some heavy work for my legs, saw that pin squats way above parallell, before my adductor catch pain was something to try. Didnāt dare to go too heavy, so 130kg would be what I felt comfortable with. I thought to fit in some hip-adductor machine work, just isometrically hold it at managable load and some really slooow tempo-reps into the pain. I did a wee bit of it one of the past few days, but canāt remember which. Hoping this approach will get me further.
08.10.25ev
Pin Squat tempo 3-0-0
Way above parallell
120kg 1x5, 1x4 rpe 8 (video)
110kg 3x5 rpe 7 (video of 2 sets)
RDL
160kg 2x6 rpe 6
160kg 1x7 rpe 7.
Overslept after second nightshift, and felt wiped out, stressed and a bit frustrated. I did the two excercises I had time to get in today. Kind of flailing because of the stress today, and because I didnāt really come to terms with how to approach these squat workouts. I wanted to do these pin squats to get in some intensity since itās been a while, but I am too intense here for my adductor to be happy with it all the time, so I do alot of compensation. I should maybe go back to front squatting, and some adductor machine isometric holds. I need to formulate a plan here, but feel a little out of my depth, how do you even use RPE when there is fragmented factors that isnāt just training stress that needs evaluating. Training stimulus wise squats are light enough, but it brings.. problems.
So I guess the decision to sign up with a BBM coach is made at a good time. Stoked to get to work with Jordan going forward!