24/09-20 - MS, 75%
1: BSS: 3x5
2: Pullups: 5x5
3: Bench: 5x5
4: Rollouts: 5x5
Long day at work, was starving when I went shopping after training, went crazy at the grocery store and made a monster meal when I got home. Lamb leg, hummus, salad, bulgur, nothing too unhealthy, but waaay to much! Gave the muscles something to work with at least!
Pr3inar’s Log
Re: Pr3inar’s Log
26/09-20 - HIC, Fobbit
1a: jump rope x 2 min
1b: 8 x KB c&p x 24 kg pr arm
23 min, finished and started with jumping
1a: jump rope x 2 min
1b: 8 x KB c&p x 24 kg pr arm
23 min, finished and started with jumping
Re: Pr3inar’s Log
28/09-20, MS, 80%
1:Bss: 3x5
2: Pullups: 4x5
3: Bench: 5x5
4: Rollouts: 5x5
Worked dayshift today, had some shooting and the yearly shooting test with pistol and submachinegun. 5 hours with 15 kg extra gear (heavy platecarrier and helmet), in addition to the regular body armour. I always drink way less water than I should on these days.. so today would have been a good day to do minimums, since I was pretty tired after work, but I just can’t do it, I feel that it’s not enough. If Have a couple of night shifts coming up, if I feel worn down on thursday I just have to set my mind right now to do only minimums, and thats that.
1:Bss: 3x5
2: Pullups: 4x5
3: Bench: 5x5
4: Rollouts: 5x5
Worked dayshift today, had some shooting and the yearly shooting test with pistol and submachinegun. 5 hours with 15 kg extra gear (heavy platecarrier and helmet), in addition to the regular body armour. I always drink way less water than I should on these days.. so today would have been a good day to do minimums, since I was pretty tired after work, but I just can’t do it, I feel that it’s not enough. If Have a couple of night shifts coming up, if I feel worn down on thursday I just have to set my mind right now to do only minimums, and thats that.
Re: Pr3inar’s Log
29/09-20 - HIC, Standard hills
6x 30+ sec, 50/50 steps, 2 min rest
6x 30+ sec, 50/50 steps, 2 min rest
Re: Pr3inar’s Log
01/10-20 - MS, 80%
1: BSS: 3x5 x 60 kg
2: Pullups: 3x5 x 20 kg
3: Bench: 3x5 x 90 kg
4: Rollouts: 3x5
1: BSS: 3x5 x 60 kg
2: Pullups: 3x5 x 20 kg
3: Bench: 3x5 x 90 kg
4: Rollouts: 3x5
Re: Pr3inar’s Log
02/10-20 - E, Fast 5
My go-to 5k trail, max elevation 382 m, el. gain from start to finish 68 m: 26:53.
Avg pace: 5:20 m/km
Fastest km: 4:55
Slowest: 5:50
Had a small collapse while climbing a small hill at app 3,5 k out, had to slow down a bit to be able to continue.. but still. I’m deeply satisfied.
My go-to 5k trail, max elevation 382 m, el. gain from start to finish 68 m: 26:53.
Avg pace: 5:20 m/km
Fastest km: 4:55
Slowest: 5:50
Had a small collapse while climbing a small hill at app 3,5 k out, had to slow down a bit to be able to continue.. but still. I’m deeply satisfied.
Pr3inar wrote:23/8-20 - E
5k trail run - 28:45 min.
Felt stiff and awkward today. Yesterdays brisket-and-beer cheat meal could have something to do with it. Increased the speed the last kilometer, couldn’t help myself
Re: Pr3inar’s Log
0/10-20, HIC, Fobbit
1a: Jumprope x 2 min
1b: heavy bag strikes x 1 min (1-2 and 1-2-3)
20 min
2a: situps x 30
2b: back raises x 15
3 rounds
1a: Jumprope x 2 min
1b: heavy bag strikes x 1 min (1-2 and 1-2-3)
20 min
2a: situps x 30
2b: back raises x 15
3 rounds
Re: Pr3inar’s Log
5/10-20, MS 90%
1: BSS: 3x3
2: Pullup: 5x3
3: Bench: 5x3
4: Ab rollout: 3x3
6/10-20, LSS
35 min easy run
1: BSS: 3x3
2: Pullup: 5x3
3: Bench: 5x3
4: Ab rollout: 3x3
6/10-20, LSS
35 min easy run
Re: Pr3inar’s Log
9/10-20, MS, 90%
1: BSS: 3x3
2: Pullup: 3x3
3: Bench: 3x3
2 min rest, was in a hurry
1: BSS: 3x3
2: Pullup: 3x3
3: Bench: 3x3
2 min rest, was in a hurry
Re: Pr3inar’s Log
12/10-20 - MS, 75%
1: BSS: 3x5
2: Pullups: 4x5
3: Bench: Rollouts , 4x5
4: Straight bar curl w/ fatgrips:17x25kg +5+5+5+5 reps, 5 deep breaths rest
Back to 75%. I have upped my caloric intake with 500 kcal, felt a bit worn down. After I have finished Fighter I will ditch rollouts and curls, and switch to OP I/A, minimums only. But need to rebuild my arms a bit before that, 12 weeks of low rep strength and running have made my t-shirts a bit larger than my ego likes..
1: BSS: 3x5
2: Pullups: 4x5
3: Bench: Rollouts , 4x5
4: Straight bar curl w/ fatgrips:17x25kg +5+5+5+5 reps, 5 deep breaths rest
Back to 75%. I have upped my caloric intake with 500 kcal, felt a bit worn down. After I have finished Fighter I will ditch rollouts and curls, and switch to OP I/A, minimums only. But need to rebuild my arms a bit before that, 12 weeks of low rep strength and running have made my t-shirts a bit larger than my ego likes..