Pr3inar’s Log

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Pr3inar
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

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Spent the whole day at the shooting range. Dead tires after several nights with bad sleep.

Did 3 rounds of some hip mobility yoga to loosen up the back and hips

Pr3inar
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

Re: Pr3inar’s Log

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19/2-20 HIC, Oxygen Debt 101 (basic)
Done on treadmill. First 4 x 200 m: 19 km/h. Om the 5th I my hamstrings gave out and I allmost fell of the threadmill after 100 m. The last 200m: 17 km/h

Standing ab rollouts in suspension trainer: 4x5 reps, 2 min rest

Pr3inar
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

Re: Pr3inar’s Log

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21/2-20 MS, 75%
Skater squat: 5x5 x 15 kg
Bench: 5x5 x 90 kg
Pullup: 5x5 x 7,5 kg

Pr3inar
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

Re: Pr3inar’s Log

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22/2-20, HIC, The Magic 50
1a: KB swings x 5/5
1b: KB snatch x 5/5
1c: Burpees x 10
1 minute rest between rounds. 24 kg KB, switched hands in-air.

Prefer KB for this one because the swings feels more «smooth», the snatches are more fun than DB-snatches and I can finish the swings and snatches fluidly, without putting the Kb down

Pr3inar
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

Re: Pr3inar’s Log

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24/2-20 MS, 80%
1: Skater: 4x5 x 24 kg
2: Bench: 5x5 x 100 kg
3: Pullups: 5x5 x 15 kg

I have a cold, and didn’t feel 100% today. Weights felt heavier than they should, and I took longer vreaks than I usually do, >2:30 min today.

Pr3inar
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

Re: Pr3inar’s Log

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25/2-20 - HIC, Fobbit
1a: threadmill x 2 min
1b: heavy bag x 1 min (1-2 and 1-2-3-4)
20 minutes

2a: ab rollouts x 5
2b: pullaparts x 20
3 rounds, long breaks

Pr3inar
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

Re: Pr3inar’s Log

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27/2-20 MS, 80%
Skater: 1x5 x 24 kg
Bench: 3x5 x 100 kg
Pullups: 3x5 x 100 kg

Spent the day traveling (airports, plane, bus), so wasn’t really «feeling it» today. Something happened in the right knee on the second set of skater squats, it’s painful just to bend it gently afterwards. Feeling a bit better now, I may have twisted it during a rep or something..

Did the minimums on bench and pullups after

Pr3inar
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

Re: Pr3inar’s Log

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29/2-20 MS, 80%
1: Bench: 4x5 x 100 kg
2: Pullups: 3x5 x 15 kg
3: Swings with 24 kg KB

- My right knee is better, but not 100%. Ditched skater squat today
- something almost teared apart in the chest/right bicep during the last bench set. Did a 5th set, got to 4 reps but it felt like if I had done 1 more I would have teared the chest apart. Now, right after training, it’s really sore.

It can be because of the cold that refuses to go away, but if it’s not I will have to consider to switch to Fighter/Fighter Bangkok instead. I don’t think that a 100 kg bench is too heavy to do three days a week, but my body doesn’t seem to agree. Or maybe I have done to many sets, and it will work itself out if I just do the minimums instead

Pr3inar
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

Re: Pr3inar’s Log

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I’m on vacation, so rhe last days have been aerobic/anaerobic hikes on mountains in snowy weather. Best gym in the world!

Have booked a session with a PT on thursday for the chest/shoulder. I suspect that years of training and a job that involves a lot of deiving, combined with little to non mobility training, is causing some issues. It almost feels like my pectorals and biceps have sheunken!

Pr3inar
Posts: 394
Joined: Sun Dec 15, 2019 6:04 pm

Re: Pr3inar’s Log

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Got partial tear off of some fibers in the insertion of the right pec major. It wasn’t that serious, so he estimated 2-4 week healing time. Recommended exercises during that time was different horizontal push-exercises, starting with restiance bands, and progressing to dumbbells, and then barbell (for benching). If it felt OK, I could do heavier pressing over the head and pullups.

So the way I see it, I have two choices: switch to Fighter/Black with OHP, and do some rehab for the chest in Fobbits or as SE etc, OR just repeat basebuilding again, but this time with more running.

Feedback appreciated

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