Wednesday Feb 6
Triple Anti-KISS 2-3B
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 knee pushup x10
5 Frankenstein x10
6 lateral lunge x10 each side
7 walking lunge in reverse x10 each side
8 Russian twist w 3kg medicin ball x 10
9 Swiss leg curl x15
10 prisoner squat x 15
waves
A1
front squat w hang cleans
WU: no hang cleans
WU: 40x5
45x7 (0) – 47,5x7 (+2)
50x6 (0) – 52,5x6 (+2)
55x5 (0; 6RM)– 57,5x3 (3RM)
Felt good from the start but got distracted by chatting to 2 new gym goers and then at the last set when I had thought to do 5 reps, it felt heavy from the 1st rep on and decided to stop at 3 reps, instead of risking to topple over. Weird how large the gap is between 55 (6RM) and 57,5 (3RM). Still more or less uncharted territory.
PREPARATORY WORK
A2
deadlift (starting at 2nd wave)
50x5 – 67,5x5
75x7 (0)
77,5x7 (-2)
80 (9RM) x 7
OKish, kept being distracted here too, now by the displaced bench press station that was ‘poking’ into the free wts area
Not dissatisfied though.. 2nd set was good, 3rd could have been better.
B1
supine rows
BW+4x8-8-7
ASSISTANCE EXERCISES
C2
step up
BW+(2x10)x8
BW+(2x9)x8
BW+(2x8)x8
Much better than last week.
pre WO : the usual MCT-filled apple coconut omelette & Karno4
WO-drink : Iso Spark w Endure
General: hmm don’t know what is worse: feeling unfocused and still be reasonably strong or feeling good & focused, but have a shoulder problem ..
Smelled ammonia when I was finished lifting and decided to not do odd exercises or cardio.. but go home. Easy day today.
Training statistics
Volume: 13126 (+61)
# of sets: 23 (-8) # of reps: 187 (+47) - avg reps/set : 8,1 (+2,1) - kg/rep : 70,2 (+3,3)