28/02-21 - MS, 90%
1: BSS, 3x3, 80 kg
2: Pullup, 3x3, 25 kg
3: Bench: 3x3, 115 kg
Pr3inar’s Log
Re: Pr3inar’s Log
01/03-21 - Conditioning
15-20 min jump rope
02/03-21 - MS, 90%
1: BSS: 3x3
2: Pullup: 3x3
3: Bench: 3x3
My left shoulder is starting to hurt a bit during/after bench. It is a pinching on the outside of the shoulder, peobably some sort of inpingement, and something almost blocking the scapula along the medial border, making it difficult to pull the shoulders down and back during benching...
15-20 min jump rope
02/03-21 - MS, 90%
1: BSS: 3x3
2: Pullup: 3x3
3: Bench: 3x3
My left shoulder is starting to hurt a bit during/after bench. It is a pinching on the outside of the shoulder, peobably some sort of inpingement, and something almost blocking the scapula along the medial border, making it difficult to pull the shoulders down and back during benching...
Re: Pr3inar’s Log
25/03-21 - MS, 90%
1: BSS: 3x3
2: Bench: 3x3
3: Pullup: 3x3
4: Kroc rows: 20 x 30 kg pr arm
Rearranged my work out a bit, did bench before pullup to see if benching without beeing tired from tge pullups would help on the stiff shoulder/scapula. It feels like it did. I also did one high rep set of OA DB-rows after, just to get things moving. I can’t train again until monday, so it shouldn’t be to hard on restitution.
1: BSS: 3x3
2: Bench: 3x3
3: Pullup: 3x3
4: Kroc rows: 20 x 30 kg pr arm
Rearranged my work out a bit, did bench before pullup to see if benching without beeing tired from tge pullups would help on the stiff shoulder/scapula. It feels like it did. I also did one high rep set of OA DB-rows after, just to get things moving. I can’t train again until monday, so it shouldn’t be to hard on restitution.
Re: Pr3inar’s Log
08/03-21 - MS, 75%
1: BSS: 3x5
2: Bench: 3x5
3: Pullups: 3x5
95 kg on the bench. Didn’t exactly feel pin during ligting, but when I got home I felt soreness/aching and pricking along the scapula. I was planning on doing either Fighter/Green or BB after this round, but I think I will be smart, take a week off lifting and start BB 2 weeks early next week..
1: BSS: 3x5
2: Bench: 3x5
3: Pullups: 3x5
95 kg on the bench. Didn’t exactly feel pin during ligting, but when I got home I felt soreness/aching and pricking along the scapula. I was planning on doing either Fighter/Green or BB after this round, but I think I will be smart, take a week off lifting and start BB 2 weeks early next week..
Re: Pr3inar’s Log
Something happened, and I need to focus on running speed for a selection in 12 weeks. Fighter/Op it is, same maxes for strength
15/03-21 - MS, 75%
Morning:
Bss: 3x5
Bench: 3x5
Pullup: 4x5
Evening: 30 min ski, easy
16/03-21, HIC, 4x4
4 min run, 13 km/h, 2 min rest, 4 rounds
17/03-21, E
6k jog
18/03-21, MS 75%
Bss: 3x5
Bench: 3x5
Pullup: 3x5
15/03-21 - MS, 75%
Morning:
Bss: 3x5
Bench: 3x5
Pullup: 4x5
Evening: 30 min ski, easy
16/03-21, HIC, 4x4
4 min run, 13 km/h, 2 min rest, 4 rounds
17/03-21, E
6k jog
18/03-21, MS 75%
Bss: 3x5
Bench: 3x5
Pullup: 3x5
Re: Pr3inar’s Log
19/03-21 - HIC
Hill sprints, 5x40-45 sec, 4 min rest
Lactid acid through the roof
Hill sprints, 5x40-45 sec, 4 min rest
Lactid acid through the roof
Last edited by Pr3inar on Sat Mar 27, 2021 2:24 pm, edited 1 time in total.
Re: Pr3inar’s Log
20/03-21 - E/SE
1: 3k recovery run/18 min
2: SE Bravo week 1
Pullups per «SE Options»-article
Situps
Squats
Pushups
2 min between rounds, 0 between exercises
1: 3k recovery run/18 min
2: SE Bravo week 1
Pullups per «SE Options»-article
Situps
Squats
Pushups
2 min between rounds, 0 between exercises
Re: Pr3inar’s Log
22/3-21 - MS, 80
1: BSS: 3x5
2: Bench: 4x5
3: Pullup: 4x5
4: Kroc rows: 18 x 32 kg
23/3-21 - HIC, Interval
1: 45 sec run/15 sec rest x 4 rounds, 1 min rest between round. Increased speed with 0.2 km/h each 45 sec run. Started at 13 km/h.
3-4 min rest
2: 4x45/15, 16 km/h
1: BSS: 3x5
2: Bench: 4x5
3: Pullup: 4x5
4: Kroc rows: 18 x 32 kg
23/3-21 - HIC, Interval
1: 45 sec run/15 sec rest x 4 rounds, 1 min rest between round. Increased speed with 0.2 km/h each 45 sec run. Started at 13 km/h.
3-4 min rest
2: 4x45/15, 16 km/h
Re: Pr3inar’s Log
24/3-21 - SE
Bravo week 2
Pullups, situps, squats, pushups.
No rest between exercises, 2 min rest between rounds. Had to take a couple of breathers on the last set of sit ups, sit ups are my Achilles heel..
Bravo week 2
Pullups, situps, squats, pushups.
No rest between exercises, 2 min rest between rounds. Had to take a couple of breathers on the last set of sit ups, sit ups are my Achilles heel..