Category: training log

What a lousy day.

deadlift
5x10x90kg
squat
5×100, 107.5, 122.5
knee raises
4×15
walked 30:00

Spent all day designing my own power rack. LOL. I had no idea what I was doing. We’re getting the Elite FTS collegiate rack x5 if you can believe that. These will be some of the most killer power racks in all of Asia.

I’m negotiating the options now and if it works out, I’ll get them. But I spent all day trying to get the measurements right and pulling my hair out hoping I don’t get this wrong. If I get this wrong we could have five power racks that we can’t use. If I get it right, we’ll have 5 dream racks. What a day. tip: Costco margarita is very good. 🙂

Second day of juggernaut training. Loving it so far.
OHP 5x10x40kg
bench 5×87.5, 92.5, 97.5kg
20kg chins 5×5
dips: 25, 17, 12
alternated with
chins: 3×8

Felt very pumped after this! Got everything done in 40:00.

Questions:
1. 10s wave feels weird doing primary movement 5×10 at 50% when doing secondary movement 531. It was OHP day and I benched more in the second exercise exertion wise than in the OHP. Feels really strange. I used OHP as a warmup, I guess. Might switch that next time.

2. Do AMRAP on last JM set as prescribed even if doing 531 after that? I think doing that last set AMRAP then 531 will be too much.

Still felt very good today. Like the bodyweight stuff at the end.

Below is what I did yesterday. I’m pretty sore today. Jeans and shirt feel tight. When your chest and arms grow from a leg workout, you know you’re doing something right. 🙂

squat
warmup 5×50
3×70
5x10x80kg

deadlift
5×112.5
5×120
5x130kg
hanging bent leg raises: 15, 15, 12
36kg Kb swing 5×20
I switched to the Juggernaut program and used the 531 option for accessory lifts. So I’m basically doing Juggernaut and 531 at the same time. Brutal and loving it.

2/03
squats 80kg 5×10

2/04
OHP 40kg 12-1 reverse ladder
chins 12, 11, 10, 9, 6, 5, 5, 5, 5
hanging knee raises 20, 15, 15, 10, 10
hanging leg raises 15

2/06
chins 10×6
hanging knee raises 3×15

2/07
OHP
2x5x40kg
3×45
5×50
5×57.5
8×62.5
weighted chins 20kg 4×5
superset OHP 45kg with chins: 10/10, 10/6, 10/6, 10/6

Signed the lease on Friday and ordered a crazy amount of equipment over the weekend. Looking forward to the new gym and new toys!

I did squat today:

5×40, 60kg
3×80
5×95
3×117.5
7x130kg A new PR!
deadlift 80kg 5×10
walked 60:00

I didn’t feel like killing it conditioning wise today. I was really surprised by the squat. I tried to squat yesterday and I was stressed out and had no energy. 100kg felt like a ton. Today was looking much better and I went for it. My projected max is now 160kg — the highest it’s ever been. Funny how much a single day can make, isn’t it?

On other fronts, the year of the dragon is going to be a very interesting year……yes, VERY interesting. Hahahahaha!