mikhou's training log
Finally, 100 straight KB swings
60 minute Fun Run / Fobbit Interval stopping every six minutes to perform these sets in this order for a total of 9 exercises interspersed throughout the session:
DB OHP - 5,4,4 @ 19.5 kg
KB Swings - 100 reps @ 18 kg - First time ever to get 100 straight! (I realize that 100 straight with 18kg is child's play to many of you but I've been working up to this for awhile. Now I want to buy a 24kg and start building up again.)
Farmer's walk with 19.5 kg dumbbells - 3 rounds @ 400 feet
DB row - 6,5 @ 19.5 kg
DB OHP - 5,4,4 @ 19.5 kg
KB Swings - 100 reps @ 18 kg - First time ever to get 100 straight! (I realize that 100 straight with 18kg is child's play to many of you but I've been working up to this for awhile. Now I want to buy a 24kg and start building up again.)
Farmer's walk with 19.5 kg dumbbells - 3 rounds @ 400 feet
DB row - 6,5 @ 19.5 kg
Re: mikhou's training log
Yesterday - Rest day
Today
BP - 5,4,4 @ 77.2 kg
SQ - 5,4,4 @ 96 kg
WCU - 5,4,4 @ 77.4 kg
Plank and Shank - 2:30 each
Today
BP - 5,4,4 @ 77.2 kg
SQ - 5,4,4 @ 96 kg
WCU - 5,4,4 @ 77.4 kg
Plank and Shank - 2:30 each
Re: mikhou's training log
5 minute dynamic warmup
7 rounds of 1 minute jump rope / 1 minute burpees / 1 minute rest
5 minute cooldown
7 rounds of 1 minute jump rope / 1 minute burpees / 1 minute rest
5 minute cooldown
Re: mikhou's training log
OHP - 4,3,3 @ 54.4 kg
Barbell row - 4,3,3 @ 73.2 kg
DL - 4,3,3 @ 115 kg
Barbell row - 4,3,3 @ 73.2 kg
DL - 4,3,3 @ 115 kg
Re: mikhou's training log
Yesterday - Rest day
Today
BP - 4,3,3 @ 82.2 kg
SQ - 4,3,3 @ 102.2 kg
WCU - 4,3,3 @ 82 kg
Plank and shank - 2:40 each
Taking 3 days off and testing my lifts. I'm traveling for a long while after that and would like to know where my lifts have gotten to before I leave.
Today
BP - 4,3,3 @ 82.2 kg
SQ - 4,3,3 @ 102.2 kg
WCU - 4,3,3 @ 82 kg
Plank and shank - 2:40 each
Taking 3 days off and testing my lifts. I'm traveling for a long while after that and would like to know where my lifts have gotten to before I leave.
Re: mikhou's training log
Test day
SQ - 109.4 kg x 5 reps - If this isn't a PR for me or it's close to what I have done in the past. 8-9 months ago, I tweaked my knee and had to go to lighter weight single leg work for awhile and then rebuild. Today's work is definitely a PR since I have been rebuilding the weight. Good to be back to near or at E1RM.
BP - 88.2 x 2 reps - This is not a PR, but I'm not surprised. My shoulder has been bothering me lately, and I think that it's just tired. Either way, I equaled my last test day so I'm not upset with it. I hope that some time and healing will get me higher next time.
DL - 124.4 kg x 3 reps - This is a definite lifetime PR for me. I probably could have squeezed out a 4th rep, but I'm not setup to drop my weights so I didn't want to get in trouble in the middle of a 4th rep. So knowing that I set a PR at 3 reps, I called that it.
Plank - 3:20 - Again, a PR for me.
All in all, I'm pretty happy with this day. At 46yo and being a small guy at 64 kg, I keep wondering when the PRs are going to stop, but other than my shoulder I feel really good and don't see any reason why I can't keep progressing from here.
I'm traveling over the next month so I'm going to be moving into a BB phase with some bodyweight work. Hence the reason that I tested today. I wanted to see where I had gotten to before the traveling begins. After I get back, I'll probably start low and do a few weeks of LP to get back into it and then jump back into TB.
SQ - 109.4 kg x 5 reps - If this isn't a PR for me or it's close to what I have done in the past. 8-9 months ago, I tweaked my knee and had to go to lighter weight single leg work for awhile and then rebuild. Today's work is definitely a PR since I have been rebuilding the weight. Good to be back to near or at E1RM.
BP - 88.2 x 2 reps - This is not a PR, but I'm not surprised. My shoulder has been bothering me lately, and I think that it's just tired. Either way, I equaled my last test day so I'm not upset with it. I hope that some time and healing will get me higher next time.
DL - 124.4 kg x 3 reps - This is a definite lifetime PR for me. I probably could have squeezed out a 4th rep, but I'm not setup to drop my weights so I didn't want to get in trouble in the middle of a 4th rep. So knowing that I set a PR at 3 reps, I called that it.
Plank - 3:20 - Again, a PR for me.
All in all, I'm pretty happy with this day. At 46yo and being a small guy at 64 kg, I keep wondering when the PRs are going to stop, but other than my shoulder I feel really good and don't see any reason why I can't keep progressing from here.
I'm traveling over the next month so I'm going to be moving into a BB phase with some bodyweight work. Hence the reason that I tested today. I wanted to see where I had gotten to before the traveling begins. After I get back, I'll probably start low and do a few weeks of LP to get back into it and then jump back into TB.
Re: mikhou's training log
Yesterday - Rest day
Today - Additional testing
WCU - 88.1 kg x 2 reps - This is not a PR. It's basically equivalent to where I have been.
OHP - 58.2 kg x 2 reps - Same as above.
Barbell row - 79.4 kg x 3 reps - This is a new PR.
DB shoulder press - 22kg/hand x 4 reps - This is a new PR.
Today - Additional testing
WCU - 88.1 kg x 2 reps - This is not a PR. It's basically equivalent to where I have been.
OHP - 58.2 kg x 2 reps - Same as above.
Barbell row - 79.4 kg x 3 reps - This is a new PR.
DB shoulder press - 22kg/hand x 4 reps - This is a new PR.
-
grouchyjarhead
- Posts: 984
- Joined: Sun Aug 28, 2016 7:45 pm
Re: mikhou's training log
Congratulations on the PRs!
Re: mikhou's training log
Thanks, grouchy. Your logs is one of the logs that I read for inspiration. I especially love it when you are in GoRuck training mode!grouchyjarhead wrote:Congratulations on the PRs!
