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Trying out this training log thing

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Wienerbroed

Wienerbroed

Level 4 Valued Member
Gender: Male
Age: 27
Location: Sweden
Occupation: Student/carer
Training background: Completed simple, focused on barbell
BW: 75kg
S: 130kg
D: 170kg
B: 90kg
O: 70kg
Chins/pullups: 21
Dips: 26


Usually doing BJJ, blue belt, and 5/3/1. Although we don't employ lockdown nationally we have regional recommended staying home and avoiding public settings and gyms. The jiu jitsu club is closed for now. Being a student working once or twice a month at a nursing home I rather stay healthy than risking losing the ocassional shift.

I've decided to focus on ROP based on DuLugio's workbook, but putting my own twist on it. I'm doing the singles with a 32kg bell, and the others with a 26kg one.
Currently on week 2. As of now, i really enjoy kettlebell training, which I really didn't doing simple and sinister.

Heavy day, week 1
3x 1 (32kg), 2 , 3
Chins, 3x,1,2,3 14kg
Dips 3x10
Band pull aparts 100.
 
7/11

W2D1
Light day
4x,1,2,3, each single with 32kg. The last single on the last rung was the hardest.
4x1,2,3 Pullups, 14kg
Snatches, 26kg, 7 min
10L, 10R, rest 1 min tot 80
Snatching is much harder after a bunch of cleans and presses :/
 
9/11
Medium day. Have a lot of work at uni and felt completly drained. Decided to do the swings tomorrow.
4x 1, 2, 3, each single with 32. The rest with the 26.
Chins 4x,1,2,3 14kg

That's all for today.
 
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12/11
Heavy day
Press 4x1,2,3. Did the first two singles and doubles with the 32.
Chins 4x1,2,3 14kg
Swings, 25L,25R, 25L,25R, 30T
 
14/11
Light day
5x1,2,3
All singles with 32, half of the doubles as well. The rest with 26.
60 snatches, 26kg 6min
 
16/11
Medium day
Decided to do it a bit different today, did the presses and pull ups seperatly
5x1,2,3, singles with 32, doubles, and triples with 26.
6x5 pull up, 14kg
Swings, 7min, 32
20L, 20R, 9x10 th, tot 130
 
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18/11
Test day
32kg press, 5R, 3L
neutral grip chins 14kg x12
Snatches 26kg, 5min, 85

Overall happy with the results. My previous maxes were 3R and 1L so one month of pressing has yielded results. Never tried the snatch test with 26 so happy being so close, if i would have taken a bit shorter rest periods I maybe would have been able to pull off the last 15 reps. Previous chin 10RM was around 10kg so happy with that improvement as well.
 
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20/11
Light day
5x1,2,3, still doing the singles with 32.
Chins 6 reps x5 afterwards.
Did this in the morning before work, so had to cut the session short and try to make less noise. Will get the snatches (or maybe swings as snatches isn't a goal at the moment) in the afternoon or on the variety day tomorrow .
 
21/11
Swings (yeah, no snatches) & Variety day
Decided not to do snatches today since the medium day will be tomorrow, and according to the work book it's also the first 5x1,2,3,4 so I'd rather be fresh.
Swings 10x10 S&S Style
Goblet squats 3x5 - more a mobility style squat than a strength one I think? Still like it anyway.
Curls, 4x10 20kg, thick rope
Band pull apart 80
 
22/11
Medium day
5x1,2,3,4 press, 32 with the singles, 26 with the rest.
Pull up 14 kg 5x1,2,3,4

This took almost an hour, wasn't sweaty but felt drained and hungry as hell when I was done. Will put the swings on variety days from now on.
 
23/11
Swings/variety day
Goblet squat 32 3x10
swings 32 20R, 20L, 20R, 20L 5x10 TW tot 130
100 band pull aparts
 
25/11
heavy day
5x1,2,3,4,5
15kg pullups 5x,1,2,3,4,5
This sucked. can't believe the rest of the weeks will be 5x3, 5x4 and 5x5.
I'll do the swings tomorrow.
 
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26/11
Swings
Hard but simple, how many consecutive two hand swings can I do with the 32? Turns out the answer is 73. No idea what to do with this information.
3x5 goblet squats as warm up
 
28/11
easy day
4x1,2,3, singles with the 32
Then 1x1,2,3 with the 32
5x1, 2,3 pullups 15kg
Snatches - 26kg
10R, 10L, rest 1 min, 10mins, 100 reps.
 
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