Pr3inar’s Log

[Pr3inar]

Beautiful weather today, so todays workout was E, 8 km XC skiing.

Sun, -5 C, fresh tracks, felt good

[Pr3inar]

Did some testing today, trying to map out the road ahead.

- Bulgarian split squat, barbell: 5 x 60 kg
Haven’t done these in a while, and didn’t go for 1 RM. Using Wendlers calculator I get a 1RM at 70 kg. I will use this exersice for the legs.

- Pullup, neutral grip
This is the pullup variation I have been using up to now. I got to 5 reps with BW before I felt the chest injury nag again. Tried a set of regular pullups, and managed to squeeze out 10 with BW only. Havent done regular pullups in many months.

Because of the small injuries and my 3-week schedule with custody for my kids, I will go with Fighter and Black, and line it up so that the heavy strength week is the same week that I have the kids from mon-fri. In these weeks I’m off duty monday and tuesday, meaning I can get two workouts there, and again on friday and saturday, cutting one conditioning workout that week.

I will have to start this new block next monday, since the kids are coming tomorrow. This week I will only do easy conditioning and rehab exercises

[Barkadion]

Did some testing today, trying to map out the road ahead.

- Bulgarian split squat, barbell: 5 x 60 kg
Haven’t done these in a while, and didn’t go for 1 RM. Using Wendlers calculator I get a 1RM at 70 kg. I will use this exersice for the legs.

- Pullup, neutral grip
This is the pullup variation I have been using up to now. I got to 5 reps with BW before I felt the chest injury nag again. Tried a set of regular pullups, and managed to squeeze out 10 with BW only. Havent done regular pullups in many months.

Because of the small injuries and my 3-week schedule with custody for my kids, I will go with Fighter and Black, and line it up so that the heavy strength week is the same week that I have the kids from mon-fri. In these weeks I’m off duty monday and tuesday, meaning I can get two workouts there, and again on friday and saturday, cutting one conditioning workout that week.

I will have to start this new block next monday, since the kids are coming tomorrow. This week I will only do easy conditioning and rehab exercises

Just curious, mate. What is your BB position for Bulgarians, and do you hold to the rack at all?

Cheers!

[Pr3inar]

Did some testing today, trying to map out the road ahead.

- Bulgarian split squat, barbell: 5 x 60 kg
Haven’t done these in a while, and didn’t go for 1 RM. Using Wendlers calculator I get a 1RM at 70 kg. I will use this exersice for the legs.

- Pullup, neutral grip
This is the pullup variation I have been using up to now. I got to 5 reps with BW before I felt the chest injury nag again. Tried a set of regular pullups, and managed to squeeze out 10 with BW only. Havent done regular pullups in many months.

Because of the small injuries and my 3-week schedule with custody for my kids, I will go with Fighter and Black, and line it up so that the heavy strength week is the same week that I have the kids from mon-fri. In these weeks I’m off duty monday and tuesday, meaning I can get two workouts there, and again on friday and saturday, cutting one conditioning workout that week.

I will have to start this new block next monday, since the kids are coming tomorrow. This week I will only do easy conditioning and rehab exercises

Just curious, mate. What is your BB position for Bulgarians, and do you hold to the rack at all?

Cheers!

For bulgarian SQ I just placed the barbell like I would for a squat, just below the traps. Right between highbar and lowbar probably

[Pr3inar]

Because of kids and a non-cooperative ventilatoon sysyem, I got 2,5 hours of sleep tonight 0030-0300. Todays workout had to be even lighter than planned..

10/03-20 Fobbit Basic
20 min running, alternating 10 swings and 5/5 snatch with 20 kg KB after two min run

[Barkadion]

Did some testing today, trying to map out the road ahead.

- Bulgarian split squat, barbell: 5 x 60 kg
Haven’t done these in a while, and didn’t go for 1 RM. Using Wendlers calculator I get a 1RM at 70 kg. I will use this exersice for the legs.

- Pullup, neutral grip
This is the pullup variation I have been using up to now. I got to 5 reps with BW before I felt the chest injury nag again. Tried a set of regular pullups, and managed to squeeze out 10 with BW only. Havent done regular pullups in many months.

Because of the small injuries and my 3-week schedule with custody for my kids, I will go with Fighter and Black, and line it up so that the heavy strength week is the same week that I have the kids from mon-fri. In these weeks I’m off duty monday and tuesday, meaning I can get two workouts there, and again on friday and saturday, cutting one conditioning workout that week.

I will have to start this new block next monday, since the kids are coming tomorrow. This week I will only do easy conditioning and rehab exercises

Just curious, mate. What is your BB position for Bulgarians, and do you hold to the rack at all?

Cheers!

For bulgarian SQ I just placed the barbell like I would for a squat, just below the traps. Right between highbar and lowbar probably

Thank you.

[Pr3inar]

Well, looks like the Fighter/Black-plan is not happening in a while. Because of the Corona virus the PD has closed the training room, and the only equipment I have access to is a 24 and 32 kb, doorway pullup bar, ab wheel and resistance bands. Seems like it’s going to be basebuilding again. At least I can run outside now since the snow is gone.

[Pr3inar]

First Corona workout today:
SE, week 1
1a: KB C&P, 24 kg
1b: Pullups
3 ladders, 1-4 reps

2a: Ab rollouts, kneeling x 10
2b: Squats x 20
3 rounds

Progression: On minicluster A I plan to go from 3 ladders x 1-4 reps to 5x1-5 in week 5. On minicluster B I’m using alpha progression on rollouts and bravo on squats.

Work schedule is going to get messed up as coworkers are put in quarantine. It hasn’t happened yet, but I’m guessing it’s just a matter of time, and I’m therefoure using smaller clusters just in case. It’s all sorts of possibilitya now, I may get sent to the border or airports in case of closed borders, and id that happens I can bring the KB and get some work done even if theres no gyms.

[Pr3inar]

15/3-20 LSD
30 min jog outside, easypace

[Pr3inar]

16/3-20
30 min jog outside, easypace