21-26/2/18

A relatively good week. I couldn't complete 3 good reps on the deadlift, so I did one extra 1 rep after a 1 minute rest. As usual, my left hand gave out during the intended last set. Thereafter, my left wrist became a bit sore, but luckily it did not really inhibit the performance of the bench and squat. If I do well after exams on Wednesday, I may decide to try and see if there are still places for the upcoming MPA Tournament. Otherwise, I plan to go and increase the weight for the next cycle and aim for just +1 reps throughout. I plan to try to work on that left hand grip during the rest week. ETA - 1 night before written FCAI exams. Damn am I not ready. I can't even focus to read at the moment.

5/3/1 week

Deadlift:
DL - Up to 195 kg x 3, then 195 kg x 1
Power clean - 72.5 kg x 3
Pistols - 1 x 10, 2 x 9
Pushup plank with alternating elbow touches, 10 kg on back - 1 x 22, 2 x 20

Bench:
BP - Up to 105 kg x 3
TRX inverted rows - 4 x 10, 1 x 9
Standing DB Press - 2 x 10, 3 x 9 with 16 kg

Squat:
Squat - Up to 140 kg x 3
SLDL - 1 x 15, 2 x 14 with 20 kg
Side plank with 8 kg external rotations - 3 x 10

Military Press:
MP - Up to 65 kg x 3
Pullups - 6 x 6, 4 x 5
Pushups with 10 kg plate on butt - 2 x 11, 1 x 10

Try out Backblaze for free and protect your precious files.

12-19/2/18

A relatively tough grind it out week. Initially, I was in the middle of peak coughing from an upper respiratory tract infection. Then for the MP day, it was just after 1 1/2 hour of sleep during the night with an ICU call (and partially made up for it with a 4 hour sleep during the day). I made it though that by drinking 3 cups of coffee prior and closing my eyes between sets.

3 week

Deadlift:
DL - Up to 185 kg x 5
Power clean - 72.5 kg x 3
Pistols - 1 x 10, 2 x 9
Pushup plank with alternating elbow touches, 10 kg on back - 1 x 22, 2 x 20

Bench:
BP - Up to 100 kg x 5
TRX inverted rows - 3 x 10, 2 x 9
Standing DB Press - 2 x 10, 3 x 9 with 16 kg

Squat:
Squat - Up to 132.5 kg x 5
SLDL - 1 x 15, 2 x 14 with 20 kg
Side plank with 8 kg external rotations - 3 x 10

Military Press:
MP - Up to 60 kg x 7
Pullups - 6 x 6, 4 x 5
Pushups with 10 kg plate on butt - 2 x 11, 1 x 10

At least I got all of the reps I targeted for.

4-9/2/18

It was a good week. I'm aiming to complete the whole cycle back to my previous training maxes. On top of that, I plan to add another rep to the inverted rows and pullups (so far so good-ish). I wanted a bit more lockout on that last deadlift rep, but I'll take any improvement I can get (my weak left hand grip has always been my limiting factor and will probably always will be).

5 week

Deadlift:
DL - Up to 175 kg x 7
Power clean - 72.5 kg x 3
Pistols - 1 x 10, 2 x 9
Pushup plank with alternating elbow touches, 10 kg on back - 1 x 22, 2 x 20

Bench:
BP - Up to 95 kg x 7
TRX inverted rows - 3 x 10, 2 x 9
Standing DB Press - 2 x 10, 3 x 9 with 16 kg

Squat:
Squat - Up to 125 kg x 7
SLDL - 1 x 15, 2 x 14 with 20 kg
Side plank with 5 kg external rotations - 3 x 15

Military Press:
MP - Up to 60 kg x 7
Pullups - 6 x 6, 4 x 5
Pushups with 10 kg plate on butt - 2 x 11, 1 x 10

I'm not sure if I want to compete in the upcoming MPA tournament; It'll be about 3 weeks after exams...