Chasing at least three rabbits at once

[olekto]

Monday December 3rd 2018:

Squat:
1sx6rx125 kg @ 8
1sx1rx145 kg @ 8
2sx6rx125 kg @ 8
3 min rests

Press:
1sx6rx57.5 kg @7
1sx1rx70 kg @ 8
2sx6rx57.5 kg @8-9
2 min rests

Rows:
Density block. 80 kg. 7 minutes
5,5,4,4,4,4,4
30 reps in total.

Dumbbell curls:
4sx12rx14 kg
1 min rests.

Tricep pressdowns:
4sx12rx31 kg
1 min rests.

Frog stand:
10 s work, 20 s rest.
5 rounds.

10 minutes rowing:
2197 m

25 minutes cycling:
5 effort level, ~70 rpm. Didn't catch distance.

115 minutes total.

[olekto]

Wednesday December 5th 2018:

Competition bench, 1 sec pause:
1sx6rx95 kg @ 8-9ish
1sx1rx110 kg @8
1sx6rx95 kg @ 8-9ish
1sx6rx90 kg @ 8
3 min rests

SLDL:
1sx8rx87.5 kg
5sx8rx92.5 kg
3 min rests
Never done these before. Bit harder to keep a flat back. Not sure if I succeeded at that.

DB bench:
Fuck myoreps, density block instead. 30 kg, 6 minutes, EMOM:
8,8,8,6,6,4
40 reps in total

Upper back:
Chins, EMOM, 4 minutes:
4, 4, 4, 3xbw

One arm DB rows. 32 kg. EMOM for 5 min:
8, 8, 7, 7, 6

Ab work:
30 s work, 15 s rest.
Side plank left side: 3
Planks: 4
Side plank right side: 3
Hollow body: 3

90 minutes total.

Should have done some curls and tricep pushdowns, but didn't have time.

[olekto]

Sunday December 9th 2018:
This is the session I was supposed to do on Friday, but because my daughter had chicken pox, I got otherwise engaged.

Deadlift:
1sx6rx145 kg @8-9
1sx6rx175 kg @9
2sx6rx145 kg @8-9
3 min rests
Almost lost grip on the single. Used straps on the two last sets.

Incline bench, touch and go:
1sx8rx55 kg
1sx8rx60 kg
4sx8rx65 kg
2 min rests

HBBS:
3sx10rx80 kg
3 min rests
Skipped myoreps on this. Hopefully this would give somewhat similar stress.

Dumbbell curls:
4sx10rx12.5 kg
1 min rests.
Sooo boring standing there doing 13 reps. Cut to 10. This is the fifth week doing these, and I guess that affect how boring I find them.

Tricep pressdowns:
4sx15rx36 kg
1 min rests.

Row, HIIT:
20 s work
100 s rest
12 rounds.


95 minutes total.

[olekto]

Monday December 10th 2018:

Squat:
1sx6rx127.5 kg @ 8
1sx1rx147.5 kg @ 9
2sx6rx120 kg @ 8
3 min rests
Feeling a bit those deadlifts and squats from yesterday.

Press:
1sx6rx60 kg @7
1sx1rx75 kg @ 8 (PR)
2sx6rx60 kg @8-9
2 min rests
This was not too bad.

Rows:
Density block. 80 kg. 7 minutes
5,5,5,4,4,4,4
31 reps in total.

Didn't have time for anything else today.

55 minutes total.

[olekto]

Friday December 14th 2018:

Competition bench, 1 sec pause:
1sx6rx97.5 kg @ 8-9ish
1sx1rx112.5 kg @8
2sx6rx92.5 kg @ 8
3 min rests

SLDL:
1sx8rx85 kg
1sx8rx90 kg
4sx8rx95 kg
3 min rests

Incline DB bench:
1sx16rx20 kg
4sx8rx25 kg
I misplanned this a bit. Should have started at a higher weight than 20 kg.


Upper back:
Chins, EMOM, 45minutes:
4, 4, 4, 3, 2xbw

One arm DB rows. 32 kg. EMOM for 5 min:
8, 8, 8, 7, 7

Ab work:
30 s work, 15 s rest.
Side plank left side: 3
Planks: 4
Side plank right side: 3
Hollow body: 4

100 minutes total.

Not motivated for training. Should have done biceps and triceps work, and optimally the LISS session I missed on Monday, but didn't bother. One more week and I'll have 1.5 weeks off work and training. That will be nice I think. This program is getting a bit stale.

I was really not well at all on Wednesday, so skipped that day.

[olekto]

Monday December 17th 2018:

Deadlift:
1sx6rx147.5 kg @8-9
1sx6rx177.5 kg @9
2sx6rx147.5 kg @8-9
3 min rests
Used straps on the two last sets.

Incline bench, touch and go:
1sx8rx55 kg
1sx8rx60 kg
4sx8rx67.5 kg
2 min rests

HBBS:
3sx10rx82.5 kg
3 min rests

Dumbbell curls:
4sx13rx12 kg
1 min rests.

Tricep pressdowns:
4sx12rx33.75 kg (was at a third gym location which had different numbers than the two others, of course.)
1 min rests.

Row, HIIT:
20 s work
100 s rest
12 rounds.

105 minutes total.

[olekto]

Wednesday December 19th 2018:

Squat:
1sx6rx130 kg @ 8
1sx1rx150kg @ 8
2sx6rx130 kg @ 8-9
3-4 min rests

Press:
1sx6rx62.5 kg @8
1sx1rx77.5 kg @ 8 (PR)
1sx6rx62.5 kg @9
1sx6rx60 kg @9
3 min rests

Rows:
Density block. 80 kg. 7 minutes
6,6,5,5,4,4,5
35 reps in total.

Dumbbell curls:
5sx12rx12.5 kg
1 min rests.

Tricep pressdowns:
5sx12rx36 kg
1 min rests.

Sled:
5 rounds with 40 kg and 40 meters
5 rounds with 25 kg and 40 meters
This was fun and quite tiring.

95 minutes total.

[olekto]

And vacation together with a sick kid (another one this time), made me miss another session. I'll have to do the last two sessions of the 3 day hypertrophy in the new year.

Trying to avoid losing too much gainz while not going to a gym to train:

Circuit: (15 jump squats, 15 push-ups, 15 glute bridges) x 3

6 minutes abs, 20 s work, 10 s rest: 4 planks, 4 right side planks, 4 hollow body, 4 left side planks.

About 15 minutes total.

Happy Yule everyone!

[olekto]

Wednesday January 2nd 2018:

Competition bench, 1 sec pause:
1sx6rx92.5 kg @ 8
1sx1rx110 kg @7.5
1sx6rx92.5 kg @ 7.5
1sx6rx95 kg @ 8
2.5 min rests

SLDL:
1sx8rx85 kg
1sx8rx90 kg
4sx8rx95 kg
3 min rests

Incline DB bench:
5 min, EMOM, 25 kg
8, 8, 8, 8, 8

Upper back:
Chins, EMOM for 5 min:
4, 3, 2, 2, 2xbw

One arm DB rows. 30 kg. EMOM for 5 min:
8, 8, 8, 7, 7

Dumbbell curls:
3sx10rx12.5 kg
1 min rests. (So boring... Need to find some version of curls that is more fun in some way. I like(d) barbell curls, but did that for 8s and not more reps.)

Tricep pressdowns:
4sx12rx90 (have no clue what kind of units this is)
1 min rests.

Ab work:
20 s work, 15 s rest.
Side plank left side: 3
Planks: 3
Side plank right side: 3
Hollow body: 3

95 minutes total.

Haven't trained for a couple of weeks. The little I had hoped to do (squat jumps, pushups) didn't happen. I think I might be a bit sore the next days.

This is the second to last session of the 7 week, 3 day BBM hypertrophy template. Next week I'll only be able to train twice (I think at least), and will likely used those sessions to find where I am at in some exercises I haven't done in some months (front squats, bench touch and go, and SGDL) before I start Montana Method the third week of January. I plan to run that for 4 cycles, and then I'll change to something with a bit more conditioning because I'll run a leg on a relay in May.

[olekto]

Friday January 4th 2019:

Deadlift:
1sx6rx150kg @8-9
1sx1rx180 kg @9 (PR!)
2sx6rx145 kg @8-9
3-4 min rests
Used straps on the two last sets.

Incline bench, touch and go:
1sx8rx55 kg
1sx8rx60 kg
4sx8rx65 kg
3 min rests

HBBS:
3sx10rx80 kg
3 min rests

2k rowing: 9:08.1

95 minutes total.

Was a bit unmotivated today. Skipped parts of what I was supposed to do. This was the last session of 7 week, 3 day hypertrophy, and I'll start the Montana Method after next week.

[ChrisMcCarthy1979]

Well done on the 180!

[olekto]

Well done on the 180!

Thank you!

[olekto]

Wednesday 9th of January:

Today and Friday I'll be finding where I'm at in the front squat and bench touch and go before starting Montana method next week.

Front squat:
1sx5rx80kg @7
3sx5rx85kg @8

Bench:
1sx5rx80 kg @5-6
1sx5rx90 kg @7
3sx5rx100 kg @8

SGDL:
4sx5rx105 kg

Chins:
5 min, EMOM
3,3,3,3,3
15 total reps

Ab work:
20 s work, 15 s rest.
Side plank left side: 3
Planks: 3
Side plank right side: 3
Hollow body: 3

85 minutes total. Had training partner, which always adds to the time spent at the gym.

[olekto]

Friday 11th of January:

Front squat:
1sx5rx80 kg @7
3sx5rx85 kg @8
2-3 min rests
Same as Wednesday, but shorter rests.

Bench:
4sx5rx100 kg
2-3 minutes rests

Deadlift
1sx4rx140 kg
1sx1rx170 kg
4sx4rx140 kg

Barbell curls:
3sx8rx35 kg

Pullovers:
3sx8rx25 kg
Don't think I have done these before, but fun to try something new. Not sure the weight of the bar, but added 15 kg, so 25 is not too much wrong.

Cycling:
20 minutes
effort level 6, ~100 watts, ~70 rpm, 7.3 km

110 minutes total

[olekto]

Monday 14th of January:

First day of the Montana Method:

Front squat:
6sx5rx72.5 kg
2 minutes rests

Bench:
7sx5rx85 kg
1.5 minutes rests

BB row:
10 minutes EMOM with 85 kg:
4,4,4,4,4,3,3,3,3,6
38 reps total

BB curls:
3sx10rx35 kg

Pullovers:
3sx10rx25 kg

Rowing:
10 minutes on C2: 2358 m

90 minutes total.

[olekto]

Wednesday 16th of January:

Front squat:
1sx3rx62.5 kg
1sx2rx72.5 kg
2sx1rx82.5 kg
1sx1rx90 kg
1sx1rx95 kg

Bench:
1sx3rx75 kg
1sx2rx85 kg
2sx1rx95 kg
1sx1rx105 kg
1sx1rx112.5 kg

CGBP:
3sx8rx80 kg
2 minutes rests

Deadlift
1sx4rx140 kg
1sx1rx170 kg
4sx4rx140 kg
3 minutes rests

Chins:
5 min, EMOM
3,3,3,3,3
15 total reps

Ab work:
20 s work, 10 s rest.
Side plank left side: 5
Planks: 5
Side plank right side: 5
Hollow body: 5

Prowler:
E2MOM
100 kg x 40 m
This was way too heavy.
70 kg x 40 m
Still too heavy.
50 kg x 40 m x 2
Better, but not much left. Start with 50 kg next time.

95 minutes total.

[olekto]

Friday 18th of January:

Front squat:
5sx3rx85 kg
2 minutes rests

Bench:
4sx(3r, 1r paused)x97.5 kg
1.5 minutes rests

SGDL:
4sx5rx102.5 kg
2 minutes rests

Press:
1x1x77.5 kg @ 9
7 minutes EMOM at 62.5 kg:
3,3,3,3,3,3 = 21 reps in total

Chins:
AMRAPx3
7,5,4
16 total reps

Cycling:
20 minutes
effort level 6, ~100 watts, ~66 rpm, 7.03 km

110 minutes in total.

[olekto]

Monday 21st of January:

Front squat:
3sx4rx80 kg
4sx3rx80 kg
2 minutes rests

Bench:
3sx4rx92.5 kg
4sx3rx92.5 kg
1.5 minutes rests

BB row:
7 minutes EMOM with 9 kg:
3,3,3,3,3,3,4
22 reps total

BB curls:
3sx6rx37.5 kg

Pullovers:
3sx6rx27.5 kg

Didn't have time for any rowing with C2.

75 minutes in total.

[olekto]

Wednesday 23rd of January:

Front squat:
1sx3rx62.5 kg
1sx2rx72.5 kg
2sx1rx82.5 kg
1sx1rx85 kg
1sx1rx95 kg
1sx1rx97.5 kg

Bench:
1sx3rx75 kg
1sx2rx85 kg
2sx1rx95 kg
1sx1rx100 kg
1sx1rx110 kg
1sx1rx117.5 kg

CGBP:
3sx8rx80 kg
2 minutes rests

Deadlift
1sx4rx150 kg
1sx1rx172.5 kg
4sx4rx150 kg
3 minutes rests
This was heavy. I have never lifted this many reps of this weight before, so some kind of PR I guess.

Chins:
5 min, EMOM
4,3,3,3,3
16 total reps

Ab work:
25 s work, 10 s rest.
Side plank left side: 4
Planks: 4
Side plank right side: 4
Hollow body: 4

Met a colleague and chatted a bit. That used up too much time.

95 minutes total.

[olekto]

Friday 25th of January:

Front squat:
3sx3rx85 kg
3sx2rx85 kg
2 minutes rests

Bench:
4sx3rx100 kg
3sx2rx100 kg
1.5 minutes rests

SGDL:
4sx5rx112.5 kg
2 minutes rests

Press:
10 minutes EMOM at 62.5 kg:
3,3,3,3,3,2,2,2,3 = 27 reps in total

Chins:
AMRAPx3
7,5,4
16 total reps

95 minutes in total.