Joining the Resistance II

Discussion in 'Training Logs' started by KotovSyndrome, Jul 20, 2015.

  1. KotovSyndrome

    KotovSyndrome Blue Belt

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    Tu, Apr 24
    Power Clean:
    40kg x 5
    60kg x 5
    75kg x 3

    Squat:
    60kg 2x5; 80kg x 5
    100kg x 3
    115kg x 3
    130kg x 3

    OHP:
    bar x 10; 40kg x 5
    50kg x 3
    60kg x 3
    70kg x 3
    60kg x 3
    50kg x 3

    That's a day for the waste bin. Knees hurt, wrists hurt, head hurt.
     
  2. KotovSyndrome

    KotovSyndrome Blue Belt

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    We, May 2
    BJJ - seoi nages, grip sparring, Xande sweeps

    Turns out last tuesday was just a prelude - got hit by a stomach virus on wednesday halfway through my last lecture. Spent my time until friday solely in bed and by sunday I could hold solid foods down again.

    On the positive side, I dropped 3kg down to 95kg since last monday.
     
  3. KotovSyndrome

    KotovSyndrome Blue Belt

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    Fr, May 4
    Bench:
    bar x 10; 50kg x 5
    80kg x 3
    92.5kg x 3
    105kg x 3
    92.5kg x 3
    80kg x 3

    Front Squat:
    50kg x 5
    80kg x 3
    92.5kg x 3
    105kg x 3
    92.5kg x 3
    80kg x 3

    Deadlift:
    60kg x 5
    100kg x 5
    140kg x 3
    160kg x 3
     
  4. KotovSyndrome

    KotovSyndrome Blue Belt

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    Did a multiday hike with some friends in the Alps over the long weekend. Had a great time, covered a lot of ground and at least 1000 vertical meters per day and got some sweet views.

    Tu, May 15

    OHP:
    bar x 10; 40kg x 5
    52,5kg x 3
    60 x 3
    67,5kg x 3
    60kg x 3
    52,5kg x 3

    Chins: 4x6


    We, May 16
    BJJ - 1h takedowns and overhook from guard


    Fr, May 18
    Bench:
    bar x 10; 50kg x 5
    80kg x 3
    92.5kg x 3
    105kg x 3
    92.5kg x 3
    80kg x 3

    Squat:
    50kg x 5
    80kg x 3
    92.5kg x 3
    105kg x 3

    DB Row: 34kg 3x10
    Pushdowns: 43kg 3x15

    I've ditched power cleans and front squats because of wrist strain. As a consequence I'll restructure my training a bit with a medium intensity squats alternating with deadlifts and more upper body exercises total. My left knee is still recovering, but it should be back to normal somewhen next week
     
  5. KotovSyndrome

    KotovSyndrome Blue Belt

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    Fr, May 25
    OHP:
    bar x 10; 40kg x 5
    50kg x 5
    57,5kg x 5
    65kg x 5
    57,5kg x 5
    50kg x 5

    Deadlift:
    60kg x 5; 100kg x 5
    150kg x 3
    170kg x 3
    190kg x 3

    Zercher Reverse Lunge: 40kg 4x6
    DB Row: 38kg 3x10
    Pushdowns: 50kg 3x15

    LSS: Bike 30min

    As both knees got pretty cranky after last weeks session, they seem to have calmed down. I used this as an opportunity to think about my exercise selection and decided to include some single-leg stuff for accessory work, as I'm pretty bad at them and seem to injure bottom half more due too instability and weaknesses.
     
  6. KotovSyndrome

    KotovSyndrome Blue Belt

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    Tu, May 29
    Bench:
    bar x 10; 50kg x 5
    80kg x 3
    95kg x 3
    105kg x 5
    85kg x 3
    95kg x 3

    Squat: 50kg x fail

    SL RDL: 20kg x 6; 28kg 4x6
    Chins: 5x5
    Curls: 12kg 3x10
    RDF: 45lbs 3x12

    It seems my knees have not calmed down, it took one squat with weight to make me feel like a geriatric. Made up with a lot of small stuff and easy mobility stuff inbetween, but I'd like to know whats wrong.
     
  7. KotovSyndrome

    KotovSyndrome Blue Belt

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    Fr, June 1
    Squat:
    40kg x 5
    60kg x 5
    80kg x 5
    100kg 3x5

    OHP:
    bar x 10; 40kg x 5
    52,5kg x 5
    60kg x 5
    65kg x 5
    60kg x 5
    52,5kg x 5

    ZRL: 50kg 4x6
    DB Row: 34kg 3x10
    Pushdowns: 30kg 3x12
     
  8. KotovSyndrome

    KotovSyndrome Blue Belt

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    Tu, June 5
    Bench:
    bar x 10; 50kg x 5
    75kg x 5
    87,5kg x 5
    100kg x 7
    87,5kg x 5
    75kg x 5

    Squat:
    50kg x 5; 75kg x 5
    95kg x 5
    110kg x 5
    125kg x 5
    110x 5
    95kg x 5

    SL RDL: 50kg 2x6
     
  9. KotovSyndrome

    KotovSyndrome Blue Belt

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    Tu, June 12
    Bench:
    bar x 10; 50kg x 5
    70kg x 5
    90kg x 5
    100kg x 3
    110kg x 3
    100kg x 3
    90kg x 5

    Squat:
    50kg x 5; 80kg x 5
    110kg x 5
    125kg x 3
    140kg x 2
    125kg x 3
    110kg x 5

    SL RDL: 40kg 4x6

    Fr, June 15
    OHP:
    bar x 10; 40kg x 5
    57,5kg x 5
    65kg x 3
    72,5kg x 3
    65kg x 3
    57,5kg x 5

    DL:
    60kg x 5; 100kg x 5; 140kg x 3
    160kg x 5
    180kg x 3
    200kg x 1

    ZRL: 50kg 4x6
    Row: 38kg 3x10
    Pushdowns: 30kg 3x10
     
  10. KotovSyndrome

    KotovSyndrome Blue Belt

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    Still alive, here's a short summary of the last weeks:

    - Been on two music festivals and had a lot of activity, drank too much and slept too little
    - Not a lot of training going on, but took part in a company run (took me 37 min for 6.2km, not bad for zero prep)
    - I'm going to fly to South America in late July for an exchange semester, currently finishing projects in uni/work
    - Probably will just get a couple of BJJ session in the next weeks
    - Lifting will resume then, there should be a semi-decent gym at my dormitory
     
  11. KotovSyndrome

    KotovSyndrome Blue Belt

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    Sa, July 28
    Ladder 10-1 Lat Pull/PushUps/Lunges/RollOuts
    Curl & Press 3*10

    Mo, July 30
    Chins/PushUps: MT1 5x4/10
    DL: 60/80/100/120/140x5
    BP: 40/60/80/90x5; 100x4

    Sa, Aug 4
    OHP: bar/40/50/60x5; 70x3
    Klokov Presses: 30kg 3x8
    Chins: 12x2
    SQ: 40/60/80/100/120x5
    PushUps: 5x10

    This is the extend of what I've been doing the last couple of days. I needed some time to accustom myself to the climate, altitude and culture, but it seems I've arrived.
     
  12. KotovSyndrome

    KotovSyndrome Blue Belt

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    Mo, Aug 6
    BP: bar/40/60/80x5, 100x3, 110x4
    DL: 60/80/100/120x5, 140/160x3
    DB Row: 45lbs 3x12
    PushUps: 5x12
     
  13. KotovSyndrome

    KotovSyndrome Blue Belt

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    Tu, Aug 7
    PushUps: 37 in 2 min
    Chins: 6x4 EMOM

    We, Aug 8
    OHP:
    bar/40/50/60x5
    70x6

    ZRL: 50kg 4x6
    SL RDL: 50kg 4x6

    Th, Aug 9
    Chins: 12x2 every 30s
    PushUps: 5x12
    Curls: 30kg 3x10
     
  14. KotovSyndrome

    KotovSyndrome Blue Belt

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    Got back from Medellin Sunday night and promptly got the flu the next morning. It took me almost all week to shake that off, so now back to training:


    Sa, Aug 18
    Squat:
    40/60/80x5
    100/120/140x3

    Chins: 12x2

    Bench:
    bar/40/60x5
    80 4x8

    PushUps: 512
    Curls: 30kg 3x10
     
  15. KotovSyndrome

    KotovSyndrome Blue Belt

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    Su, Aug 19
    Caminata San Francisco

    Mo, Aug 20
    Bench:
    bar x 10
    60/80 x 5
    100 x 3
    120 x 1+F

    DL:
    60/100 x 5
    140/180 x 3
    200 x 5 (New 5RM)

    PushUps: 5x14
    Curls: 30kg 4x10

    Tu, Aug 21
    Push Ups: 48 in 2 min
    Chins: 4x5 EMOM (back was fried)
     
  16. KotovSyndrome

    KotovSyndrome Blue Belt

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    We, Aug 22
    OHP: bar/40/50/60x5

    PushUps: 5x14
    External Rotation: 15lbs 5x10

    Th, Aug 23
    Push Ups: 54 in 2 min
    Chins: 6x3 ev. 30s
    Curls: 30kg 3x10
     
  17. KotovSyndrome

    KotovSyndrome Blue Belt

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    We, Aug 29
    OHP:
    bar/40/50x5
    60x3
    70x2
    80kg x1+F

    ZRL: 50kg 4x6
    SL RDL: 50kg 4x6

    PushUps: 5x16
    External Rotation: 12lbs 5x10

    Fr, Aug 31
    Squat: 60/80/100x5
    Bench: 50/70x6, 90 2x6
    BPA: 4x25
    PushUps: 5x16

    Sa, Sep 1
    PushUps: 51 in 2 min
    Chins: 7x3, 2x2 every 30s
    Klokovs: barx10, 40kg 4x6
    DB C&P: 30lbs 3x8, 40lbs x8
     
  18. KotovSyndrome

    KotovSyndrome Blue Belt

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    Mo, Sep 3
    Squat:
    60/90x5
    120/150x3

    Bench:
    40/70x5
    90x3
    110x5

    PushUps: 5x16
    Curls: 40 3x10

    I slacked of on form. I've got more in the tank, if I can tighten that back up.
     
  19. KotovSyndrome

    KotovSyndrome Blue Belt

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    Location:
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    Tu, Sep 4
    Push Ups: 54 in 2 min
    Chins: 4x5 EMOM (will reset)


    We, Sep 5
    OHP:
    40/50x5
    60/70x3

    ZRL: 40x6, 60 3x6
    SL RDL: 60 4x6

    PushUps: 5x16
    Curls: 40 4x10


    Th, Sep 6
    GC: Inverted Row/Burpees/Leg Raises/PushUps Ladder 10-1


    Fr, Sep 7
    Squat:
    60/80/100x5

    Bench:
    50/70x5
    90 3x6

    PushUps: 5x16
    BPA: 5x20


    Sa, Sep 8
    PushUps: 51 in 2 min
    Chins: 14x2 ev. 30s
    Klokovs: barx10, 40 3x6, 50x6
    DB C&P: 30 4x8
     
  20. KotovSyndrome

    KotovSyndrome Blue Belt

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    Location:
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    Mo, Sep 10
    Bench:
    60x5, 80x3
    100x2
    110x1
    120x1+F

    Squat:
    60/90x5
    120x3
    140x1
    160xF

    PushUps: 5x18
    Ext Rot: 15lbs 5x10

    Tu, Sep 11
    PushUps: 52 in 2 min
    Chins: 7x4 EMOM

    We, Sep 12
    Supp. L-Sit/Skater Squat: 4x20s/5

    OHP:
    40/50x5
    60x8

    ZRL: 60 4x6
    SL RDL: 60 4x6

    PushUps: 5x18
    Curls: 30 5x10


    Pro: Pushups, single leg work and look are improving steadily.
    Con: Squats - which by my estimate is at least 90% mentaly.

    On another page: Colombia is treating me good, my spanish is improving by the day and I met a lot of great people down here so far. I also got more time and opportunity to think about me and my life in general, which already produced a few new insights.
    And I already can't wait to be back to see my people again, go skiing, hiking and train martial arts again, at least because you'll recognize the things important to you faster when there the option is not there at the moment.
     
    Last edited: Sep 12, 2018

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