Bikes and Barbells: failure it's always an option.

Fry 16 / 9 / 16

- OHP: 3 x 8 x 35 kg last set 9 reps... that 9th rep was the slowest shit ever! Felt good finishing it!
- Chins: bw 10-9-7
- Spoto press: 2 x 5 x 55 kg + 2 x 5 x 50kg & Kroc Rows 25kg DB


Protein shake with milk, whey, creatine, and some coffee for breakfast tasted quite good.
 
Tue 20 / 9 / 16

- Bench Press: 5 x 60 - 5 x 65 - 6 x 62.5 kg (wrist wraps) & band facepulls
- Pendlay Row: 3 x 5 x 67.5 kg
- OHP: 3x32.5 kg (8-8-6 reps) & Pullups: 6 - 5 - 6
- Battle ropes: 3 sets 15" all out (first time doing these.. couldn't go for longer!)

Strong & Stupid. Misloaded the bar on the BP for the first and second set, should've been 62.5kg for the 3 sets, but whatever... 5x65 went up quite well so really happy with it.
 
Wed 21 / 9 / 16 BW: 87.8 kg

- Sumo DL: 3 x 4 x 147.5 kg last set 6 reps (belt & straps)
- Paused Squat: 6(or 7) x 4 x 87.5 kg
- Front Squats: 2 x 8 x 55kg & Pushups feet elevated 2 x 8

First day in a long time feeling confident at the pause of the squats.
 
Thu 22 / 9 / 16

- OHP: 3 x 5 x 40 kg
- Chinups: 3 x 5 x 8 kg last set 8 reps
- Spoto Press: 4 x 5 x 55 kg & Kroc rows: 25kg DB 16-15-13-13
- Pushups + lateral raises

Fri 23 / 9 / 16

- Squat: 3 x 5 x 95 kg last set 10 reps (belt)
- Hip thrust: 3 x 5 x 100 kg last set 10 reps
- SGDL: 3 x 8 x 90 kg & Dips: 3 x 3 good reps

Two great days. Gonna throw something heavy at my squat next week.
 
Me and my shadow squatting 2x5x95 kg. It's been a while since i recorded myself. They seem to be a tad high, probably because my knee goes lower due to the oly shoes.

 
Mon 26 / 9 / 16 BW: 87.4 kg

- Bench Press: 3 x 3 x 67.7 kg (wrist wraps) & Band facepulls
- Pendlay Row: 3 x 3 x 70 kg last set 4 reps
- OHP: 32.5 kg 8-8-7 reps & pullups: 6 - 6 - 7 reps
- Battle ropes: 3 all out sets 1' rest
 
Tue 27 / 9 / 16

- Sumo DL: 3 x 2 x 155 kg last set 6 reps (straps last set only) +5 rep PR!
- Paused Squat: 6 x 4 x 90 kg
- Front Squat: 55 kg 9-9-5 & feet elevated pushups 7-7-9

Easy deadlifting! Grip held really well so I didn't strap until the last set... and then did 6 really good reps. Whatever I'm doing is clearly working... Also, good squatting.
 
Wed 28 / 9 / 16 - BW: 88.2 kg

- OHP: 3 x 3 x 42.5 kg - no progress here (belt & wraps)
- Chinups: 3 x 3 x 14 kg last set 5 reps
- Spoto Press: 4 x 5 x 37.5 kg & Kroc rows 27.5 kg DB 11-12-11-12
- Pushups & lateral raises


Video of the last set of chins. My former max was 3x12kg

 
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Thu 29 / 9 / 18

- Squat: 3 x 3 x 105 kg last set 7 reps +1 rep PR! (belted)
- Hip Thrust: 3 x 3 x 140 kg last set 9 reps
- SGDL: 2 x 9 x 90 kg + 6x90kg & Dips: 4-3-4
- KB Swing finisher: 4 sets 15" , 30-45" rest. 2 sets with 2x12kg KBs and 2 sets with 2x16kg KBs

Added more padding to the hip thrust, it was hurting a lot... so ROM decreased a little.
Since the biggest KB in the gym is only 16kg, I decided to try out double swings. Got the hang of it rather quickly... but 2x16kg sucks. In a good way, but sucks.
 
Fri 30/ 9 / 16 BW: 88.2 kg

- Turkish Get Up: 12 kg - 16 kg - 17.5 kg - 20kg last one right hand only, but easy.
- Power Clean & Power Jerk: 3x40 - 3x45 - 3x50 - 1x55 - 1x60 kg
- Power Clean: 3 x 70 - 2 x 75 - 2xFx80 kg
- Farmers Walk (weight per hand): 2 x 15m x 50 kg - 2 x 22m x 60kg (straps) - 1 x 15m x 60kg no straps
- Double KB Front Rack Walking Lunges 2 x 18steps x 16kgKBs 9 & AB work: pallof press, stir the pot, renegade row, side plank

If I'm a little bit consistent cleaning in the next weeks, I should be able to do a BW clean soon enough. Probably won't, tough.
 
Did a little more than 100km on the bike today with my brother.... it sucked balls badly. It's been 3 weeks since I went out on the bike, and I've gained weight, so expected to suffer a little... but not this much. No energy whatsoever, had to cut the route short, was freezing to death without a reason (it wasn't cold at all) after lunch. At least the 2 gravel mountain passes we did were awesome, hope to enjoy them more in the future.
 
Deload week

Tue 6 / 9/ 16 - BW: 86.7 kg

- Squat: 3 x 5 x 60 kg
- Bench: 3 x 5 x 50 kg
- Sumo DL: 3 x 5 x 100 kg
- Pendlay row: 3 x 5 x 50 kg
 
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Deload week

Fri 7 / 10 / 16 - BW: 88.4 kg

- Front Squat: 3 x 5 x 60 kg
- OHP: 3 x 5 x 35 kg
- Power Clean: 5 x 3 x 60 kg
- Ring pullups: 3 x 5 & Pushups (feet up) 3 x 8
 
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Mon 10 / 10 / 16 - BW: 87.7 kg

- Bench Press: 3 x 8 x 60 kg & band facepulls
- Pendlay Row: 3 x 8 x 62.5 kg last set 10 reps
- OHP: 32.5 kg 8-8-7+f reps & pullups: 7-6+f-5

Managed to hit the prescribed 8 reps on the last set of benching, but was ugly and slow... anyway, happy about it, still a little rep PR.
 
Tue 11 / 10 / 16 - BW: 88.3 kg

- Sumo DL: 3 x 6 x 140 kg was the plan, but did 8-6-8 reps because I forget in the first set and AMRAP in the last. :)
- Paused Squat: 6 x 4 x 90 kg quite solid.
- Front Squats: 3 x 8 x 55 kg
 
Thu 13 / 10 / 16 - BW: 88.5 kg

- OHP: 3 x 8 x 37.5 kg last set 6+F reps - still better than expected.
- Chinups: bw 11-10-7
- Spoto Press: 4 x 5 x 57.5 kg + Kroc rows: 25kg 16-13-14-13
- Lying triceps extensions & hammer curls: 3 x 10, 10kg on the triceps bar.
 
Fri 14 / 10 / 16 - BW: 88.1 kg

- Squat: 3 x 8 x 95 kg
- Hip thrust: 3 x 8 x 95 kg last set 11 reps
- SGDL: 70kg 9-8-6 reps + 3x6 feet elevated pushups (in a rush)

Squat where hard! Gonna slow progress next time, only 2.5 kg more on the bar.
 
Buen trabajo, mi amigo. Your bench press form looks good to me.
 
Mon 17 / 10 16

- Jumps: 3 round of -> 5 weighted (16kg KB) jumps to a bench + 5 box jumps to a table + 5 long jumps starting from the knees. Band facepulls between exercises
- EMOM 7 rounds: aprox. 3 chinups - 4 band resisted pushups
- KB swings 16kg + band: 10x10 in 6'30"
- KB press 4x5 & KB row 4x8

Did this in a park while my girlfriend was at crossfit. Fun and lots of sweat...
 
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