This is supposed to be my log for a longer time. My annual goals are:
- Deadlift over 210kg
- Squat about 190kg
- Bench about 130kg
- OHP about 90kg
- Waist size <35"
Other behvioaral goals are: Quit smoking or make it as low as possible / Managing anxiety and mood / Being more diciplined and waste less time in counter-productive activities
Bridge 3 / Week 1 / Day 1
Notes: I have been detrained and not adapted to the heat. I also practiced in another gym. My spotter stole my last bech rep. The becnes was between T&G and 1ct paused. However, the goal of returing to the gym was achieved. The planned GPP was pospoted to another day.
SQ: 130x4@7 140x4@8 145x4@9 1eRM: 168kg (Dropped)
BP: 90x4@7 95x4@8 100x3@8.5 1eRM: 112kg (Dropped)
2ct PDL: 90kgx5@5.5 120kgx5@8 125kgx5@9
80 mins sRPE: 8
GPP:
sRPE: 5
Karate Combos @7 30 mins
Abs 7 mins
Bridge 3 / Week 1 / Day 2
Note: I was significantly sore and reluctant, but the the workout was easy.
2ct PSQ 115x5@7.5 120x5@8.5 120x5@9 (A few weeks ago I was doing 145x4@9)
OHP 50x4@6.5 60x4@8.5 65x4@9 (I am still very weak compared to last year)
Pendall Rows 60x10@7 65x19@8 70x10@9
Time: 65 mins sRPE: 5
Bridge 3 / Week 1 / Day 3
DL: 155x4@7 160x4@8 170x4@9 IG VIDEO
INC Bench: 70x5@7 75x5@8 80x5@8.5 85x5@9
Leg Press: 150x10@7 170x19@8 180x10@9
T: 90 mins sRPE: 5
Bridge 3 / Week 2 / Day 1
SQ: 155x1@8 140x4@8 125x4x2
Bench: 110x1@8 95x4@7.5 85x4x2
Paused DL: 120x5@7 130x4@9 120x5@8 120x5@9
T: 120mins sRPE:5
Yesterday: Karate conditioning @6 for 25 minutes / Abs 7 mins
Bridge 3 / Week 2 / Day 2
2ct PSQ: 115x5@7.5 115x5@8 120x5@8.5 115x5@9
OHP: 75x1@8.5 65x4@8 60x4@7 60x4@8
IG VIDEO
GPP: LTEx3 CurlsxMyoReps
- I postponed the BB ROW for another day of the week
T: 90 mins sRPE: 5
Bridge 3 / Week 2 / Partial Day 3
DL: 180kgx1@8 185kgx1@9 145x4@8.5 110x5 110x4
IG VIDEO
T: 60 mins sRPE: 9
- I showed up too late and ran out of time
Week 3/1
SQ: 150x1@7 160x1@8 145x4@8 130x4@7 130x4@7.5 120x4@7.5
IG VIDEO
BP: 110x1@7 115x1@8.5 100x4@8.5 90x4@7.5 85x4@7 85x4@7
IG VIDEO
PDL: 110x5@6.5 115x5@7.5 129x5@8.5 115x5@8.5 110x5@8.5
LPD WIDE GRIP: 42kgx50reps in 7mins
DB CURLS 3 sets
T: 130 mins sRPE: 5
Week 3/2
PSQ: 110x5@7 115x5@7.5 120x5@8.5 110x5@9 100x5@9
IG VIDEO
My best 2 ct paused squat was 145kgx4 and this is certaily a low weight. Supposed to be beltless but my lower back was too sore.
OHP: 70x1@7 75x1@8ish 70x4@8 60x4@7 60x4@8 60x4@8
IG VIDEO
P. ROW: 60x10@6.5 70x10@8 70x10@9 65x10@9
LAT. RAISE x 3
TRICEPS PUSHDOWNS x 3
T: 110mins sRPE: 7
Week 3/3
DL 180x1@7 190x1@8 170x4@8 150x4@7 140x4@7 140x4@7
IG VIDEO
Incline BP 75x5@7 80x5@8 85x5@9.5 75x5@8 75x5@8
Leg Press: 100x10@7 120x10@7 140x10@7 160x10@7
DB ROW: 20kgx56reps/7mins
T: 120 sRPE: 6
Due to life problems, I was not able to workout for two weeks. So I started again with a low stress day:
PSQ 100x5@6 110x5@7 115x5@8
OHP 50x4@6 55x4@7 60x4@8
PendallyROW 60x10@7 65x10@7 70x10@8.5
Tricpes x 3
Curls x 3
Bag 7 mins
T: 70mins sRPE: 8