Lennart's log (critique encouraged)

[Green2Blue]

Sunday 16th: 5009 kcal - C 434g - F 252g - P 256g

so jealous....

[lennarn]

so jealous....

That's what 2.2 lb of porridge looks like

[lennarn]

Week 2 Day 2 - October 19

Code: Select all

BP     50kg     3x10
RDL    62,5kg   3x10
SQ     55kg     3x10
BB Row 55kg     3x10

3124 kcal - C 326g - F 81.5g - P 162.6g

[lennarn]

Woe is me! I've just realized I did the wrong rep scheme and weight for week 2!
I did 3x10 60% when I was supposed to lift 3x8 75%.

In other news, working the evening shift effectively bars me from training. Since I get home late, I don't get to sleep right away. Which leads to me getting up late and not having time for training before work. I have some shifts that start at 6pm instead of 3pm where I can get training in, but unfortunately that falls on Sunday where the gym is closed.

Contemplating restart of week 2.

[xfitxm]

Woe is me! I've just realized I did the wrong rep scheme and weight for week 2!
I did 3x10 60% when I was supposed to lift 3x8 75%.

In other news, working the evening shift effectively bars me from training. Since I get home late, I don't get to sleep right away. Which leads to me getting up late and not having time for training before work. I have some shifts that start at 6pm instead of 3pm where I can get training in, but unfortunately that falls on Sunday where the gym is closed.

Contemplating restart of week 2.

How did you choose your percentage and reps for your hypertrophy block?

[lennarn]

KB is coaching me.

[xfitxm]

KB is coaching me.

Lucky

[lennarn]

Code: Select all

Week 2 reboot - 3x8 75%

Day 1/October 24
BP  60   3x8
RDL 75   3x8
SQ  67.5 3x8
Dips     3x17

Day 2/October 28
BP  60   3x8
RDL 75   3x8
SQ  67.5 3x8
BBR 62.5 3x8

Day 3/October 29
BP  60   3x8
RDL 75   3x8
SQ  67.5 2x8 + 1x6 + 1x2
OHP 42.5 3x8

Day 4/October 31 60%
Hip thrust 60 3x10
Nordic ham    3x10 (band assist)
Leg ext    70 3x10
Adductor   45 3x10
Calf raise 50 2x10

[lennarn]

Week 3 4x6 80%


Day 1/November 05
BP 4x6@65kg
SQ 4x6@72,5kg
RDL 4x6@80kg
Dips 4x18

Day 3/November 07
BP 4x6@65kg
SQ 4x6@72,5kg
RDL 4x6@80kg
BBR 4x6@75kg

Day 5/November 09
BP 4x6@
RDL 4x6@
OHP 4x6@45kg
SQ 3x6@72,5kg + 1x6@70kg

I worked literally all day (8 am to 11 pm) November 11, so:
Day 8/November 12
Hip thrust 3x8@100kg
Flies 3x8@16+16kg
The gym closed early so I didn't do anymore here. When I got home I did:
3x 30s hold "horse riding stance" which isometrically trains the adductors.
3x6 partner assisted Nordic hamstring curl

[lennarn]

Week 4: 4x3 @90%

Code: Select all

Day 1/November 17
BP   72.5kg 3+3+3+3
SQ   82.5kg 3+3+3+3
RDL  90kg   3+3+3+3
Dips +0     20+20+(18+2)+20

Note: After tightening up my squat form (total body tension), I'm having an easier time completing all reps. I missed 2 reps of a dips set today, took about 10 seconds rest before completing the set.