Monday Feb4
Triple Anti-KISS 2-3A
all weights in kilograms
DYNAMIC STRETCHING
1 windmill x 10 each side
2 quick ham & calf stretch x10
3 torso stretching x 5 for each (cat/camel)
4 Frankenstein x10
5 regular pushup x10 (pissed me off that these are suddenly so hard, used to do regular ones all the time… so back to this!)
6 lateral lunge x10 each side
7 walking lunge in reverse x10 each side
8 prisoner squat x13
9 Russian UB twist w med ball x10
10 Swiss leg curl x12
waves
A1
db bench press
WU: (15x2)x7
(17x2)x6 (-1) – (18x2)x6 (-1)
(19x2)x4 (0) – (20x2)x4 (-1)
(21x2; 5RM)x3 – (22x2; 5RM) x 2
Shoulder pain really made it impossible to get decent amount of reps. Should’ve gone up just 2 kg, not 4kg.
PREPATORY WORK
B1
front squat w hang cleans
WU: hang cleans for 30 & 36 kg
WU: 36x5
42x8
44x8
46 (8RM)x
10
Decided to go really easy and not do hang cleans to give shoulders a rest. Only cleaned the 30 & 36kg and then just simply put all of the other barbells back in the ‘normal’ way.
Front squats felt very good and it wasn’t hard to do 10 reps for the last set…if I’d wanted I could have done even more.
ASSISTANCE LIFTS
B2
standing military press
23 (11RM)x10
22x10
21x10
Alternated with the front squats.
D1
triceps rope pushdown
23,8x5
21,3 (11RM)x8
Never did these with 23,8kg before, so this is the first reference data point.
D2
pec deck
35,5 (19RM) x18
33 (23RM) x14
METABOLIC WORK
db swing + goblet squat + renegade row
14x 6 -6 -6
Three sets of each. Hmmm that db swing was getting hard after the 2nd set and now I’m not even swinging it above the head, just vertical!
ODD EXERCISES
Excercises You've Never Tried Before #11
None today, shoulders are killing me.. so need a bit of rest.
General: again happy that I had good focus and stability. Just too bad my shoulders are not in the best of shape.. too many f*ing hang cleans & military presses botched them up.
Training statistics
Volume: 13607 (+3104)
# of sets: 35 (+5) # of reps: 259 (+32) - avg reps/set : 7,4 (-0,2) - kg/rep : 52,5 (+6,2)