18 Oct-23 Nov

Fat Loss Phase (second 5 week block, 2xfasts, 2xswings/week, 2xVWC/week)

18 Oct (mood: 6/7, sleep 6/7)
Sumo DL 115×5 132.5×5 152.5×8
10m
a Squat 80kg 10,7,6,5,5
b Fatgripz DB Wrist Curl 5kg 20,20,20,15,15
1-Leg Leg Press 80kg 10×5 (5m)
Unilateral OH Walking Lunge 10kg 2x10e

19 Oct (mood: 6/7, sleep 6/7)
3 reps/side TGU 24kg
KB 2h Swing 24kg 15s:15sx20 10m
VWC 12kg 15:15 7repsx40sets 20m

20 Oct (mood:6/7, sleep 6/7)
Military Press 35×5 41.4×5 46.8×14
Pullups 20,18
3 10m
a Fat Bar Floor Press 65kg 5,4,4,3,3
b 3pt Kroc Row 32.5kg 15,13,13,10,10
1-leg Decline Situp 2x8e

22 Oct
Skipped energy systems work as got home really late, and got angry about stupid shit

23 Oct (mood:4/7, sleep:4/7 – toss and turned a lot last night)
F Sq High Pin 70×5 80×5 90×6
2 10m
a Sumo RDL 95kg 5,5,4,4,3,3,3
b Thick DB Shrugs 2×17.5kg 17,11,10,8,6,4,4
DB Walking Lunge 2×17.5kg 8,7,6,6,4 (5m)
Std Cable Crunch #4 2×20

25 Oct (x1 10% meal – sushi, mood:6/7, sleep: 6/7)
75.5kg
CG Bench 55×5 62.5×5 72.5×9
Pullups +16.25kg 5×3
3 10m
a Incline DB Bench 2×22.5kg 10,8,6,4,3,3,3
b Chest Supp DB Row 32.5kg 5,4,4,4,3,3,3
———————
26 Oct
Sumo DL 125×3 142.5×3 160×7
10m
a Squat 80kg 10,8,6,6,5
b Fatgripz DB Wrist Curl 7kg 20,20,20,18,15
1-Leg Leg Press 100kg 5,4,4,3,3,3,2,2,1 (5m)
Windmill 3×5

28 Oct (mood: 6/7, sleep: 4/7)
Military Press 40×3 45×3 50×8
Pullups (Fatgripz) 6,6,5,3,4,7×3 (45)
3 10m
a Fat Bar Floor Press 65kg 5,5,5,5,4
b 3pt Kroc Row 32.5kg 15,15,15,13,8
1-leg Decline Situp 2x10e
Notes: Thick bar pullups became more like ROTATING, thick bar with the fatgripz.

29 Oct (fasted, rest day)
30 Oct (mood:6/7, sleep:6/7)
F Sq High Pin 72.5×3 85×3 95×6
2 10m
a Sumo RDL 100kg 5,5,4,4,4,4,3
b Thick DB Shrugs 2×17.5kg 20,14,14,14,12,10,10
DB Walking Lunge 2×17.5kg 10,8,6,6,5 (5m)
Std Cable Crunch #5 2×20

31 Oct (fasted, rest day)
1 Nov (reduce kcals to 3750 – rest/cardio, 4500 – training)
2-3 Nov (Traveled to Edinburgh for PACES, fastx1, x1 10% meal)

4 Nov (mood: 1/7 – fucked up exams, sleep: 3/7)
CG Bench 60×3 67.5×3 75×7
Pullups +16.25kg (Fatgripz) 2,1,1 (Normal) 4,4,3,3,3
3 10m
a Incline DB Bench 2x25kg 10,7,5,3,3,3,3
b Chest Supp DB Row 32.5kg 5,5,4,4,4,4,3
Notes: Discovered umbilical hernia
————
6 Nov (mood: 6/7, sleep 5/7)
Sumo DL 132.5×5 150×3 167.5×5
10m
a Nat GHR 7,5,5,5,5,5
b Fat Wrist Curls 10kg 20,17,15,15,15,15
BB Split Squat 60kg 6,5,5,4,4 (5m)

7 Nov (x1 10% meal – chinese meal)

8 Nov (x1 10% meal – beer, chips)
5m TGU 24kg KB
10m KB 2h Swing 24kg
18m 15:15 VWC 16kg (stopped as callus tear)

9 Nov (mood: 6/7, sleep:5/7)
Military Press 41.4×5, 46.8×3 52.5×6
Pullups (Fatgripz) 11×5 (55)
3 10m
a Fat Bar Floor Press 70kg 5,4,4,3,3
b 3pt Kroc Row 32.5kg 15,17,16,12,11

11 Nov (mood:6/7 sleep:5/7)
F Sq High Pin 80×5 90×3 100×4
2 10m
a Sumo RDL 105kg 5,5,4,4,4,3,3
b Thick DB Shrugs 2x20kg 15,11,11,7,7,7,6
DB Walking Lunge 2x20kg 8,6,4,4,3 (5m)
Std Cable Crunch #5 2×20

12 Nov
VWC 15:15 w/16kg 6 repsx40 sets (240 reps) 20m
2h Swings 24kg 10m

13 Nov (mood:6/7, sleep:5/7)
CG Bench 62.5×5 72.5×3 80×5
Pullups +16.25kg 5,5,4,4,3
3 10m
a Incline DB Bench 2x25kg 10,9,6,5,4,4
b Chest Supp DB Row 32.5kg 8,6,5,5,5,4

15 Nov
TGU 24kg 5m
VWC 15:15 16kg 6 repsx40 sets
——————————————
(deload week)
16 Nov
Pullups (Fatgripz) 15×5

20-23 Nov (Gran Canaria – swimming, running, walking)

2 – 17 Oct

2 Oct (fasted) Sick
cMVO2 28 reps (right hand)
Note: 15:15 reps is 7/hand

3 Oct (x1 10% meal)
TGU 24kg 6reps in 7min (stopped due to technique failure)
VWC 15:15 7 repsx36 sets (252 rep) with 12kg 18m total

4 Oct
CG Bench 57.5×3 65×3 72.5×8
Pullups +13.75 5×5
10m
a NG Floor Press 2x25kg 10,10,8,5,5
b NG DB Row 105lb 10,10,8,7,7
Rev Crunch 2×15

5 Oct
Sumo DL 130×5 145×3 162.5×5
10m
a RDL, Conv 82.5kg 10,9,9,8,8,8
b Wrist Plate Curl 2×2.5 12,9,9,8,7,5
DB Rev Lunge 2×22.5kg 5,3,3,2,2,2,1 (5m)
Hanging Leg Lift 3×10

6 Oct
VWC 15:15 7 repsx44 sets (308 reps) with 12kg 22m total

7 Oct
Military Press 40×5 45×3 50×8
Pullups BW 20,18,5
10m
a NG DB Bench 2×27.5kg 8,6,5,4,4,4
b T-bar Row 60kg 6,4,4,4,3,3
Shovel Lift 40kg 3x5e

9 Oct
Front Sq, Hi Pin 75×5 85×3 95×4 (lost balance on first rep)
10m
a Rack Pull (fr/knee) 150kg 5,6×3
b PlateWrist Extension 2×2.5 7,5,4,4,3,3
Box Pistols 6,5,5,4,4,3
Dragon Flags 2×20

10 Oct
VWC 15:15 7repsx30 sets (210 reps) with 12kg 15m total – deloading as a little tired, aim to hit 50 next week/session

11 Oct
CG Bench 60×5 70×3 77.5×6
Pullups +16.25 3×3
10m
a NG Floor Press 2x25kg 12,10,9,6,5
b NG DB Row 105lb 10,8,8,8,6
Rev Crunch 2×15

12 Oct-17 Oct (deload week)
13 Oct Pullups 2×20, TGU 24kgx3x3 5m, 2h Swing 24kg 1m:1m 5m (2.5 sets)
16 Oct 2h Swings 24kg 30s:30sx8sets 8m

A little background

Here’s the short version: I fucked up my right wrist

Here’s the longer one: 3 weeks ago, I messed up my right wrist while warming up on the overhead squat. I didn’t think too much of it that day and just preserved on. That was just plain idiotic. I just continued with the injury for the next few days. This only made things worse. The pain started as just a pain in the pinky side of the wrist, to involve the palm as well.

So I took a week off, splinted it regularly and do what I can to rehab it, which seems to make no difference to the symptoms. Well, this is not entirely true. The pain seems to settle after movement. Am unable to elicit any sign of Guyon’s Tunnel Syndrome – which I am thankful for.

So here I am now, 3 weeks along, and I am taking another few more days off before I try to go back into regular training. Stay tuned!

13-29 Sept

13 Sept
Turkish Get Up 5min with 24kg bell – right side less stable

14-17 Sept (on callx4, x2 fasts)

Start of Fat Loss Phase (first 5 week block)

18 Sept (x1 10% meal meat, vege, legumes +1 red wine, ++salt)
Sumo DL 112.5×5 130×5 147.5×9
10m
a RDL, Conv 80kg 10,8,7,6,6,5 (42r)
b Wrist Plate Curl 2×1.25 15,15,13,13,11,10 (77r)
DB Rev Lunge 5,5,4,4,4,4 (26r/5m)
Hanging Leg Lift 10,7,8

19 Sept (forgot gym closed late, postpone till tomorrow)
5m Get ups 16kg
20m 2hd Swings 16kg

20 Sept (x1 10% meal – meats + vege and legumes post WO)
Military Press 35×5 39.5×5 45×9
10m
a NG DB Bench 2×32.5kg 5,3,3,3,2,2,2 (20)
b T-bar Row 40kg 5,4,4,4,4,4,4 (29)
Inverted Row, Pron BW (37r/5m)
Mountain Climbers 3x30s

Training session was so-so. Suffering badly from DOMS.

21 Sept
Front Sq, Hi Pin 65×5, 75×5, 85×5
10m
a Rack Pull (fr/knee) 130kg 6×5,4,4 (34)
b PlateWrist Extension 2×1.25 15,14,13,12,11,3×10 (95)
Box Pistols 5,4,3,2,2,2 (18)
Dragon Flags 2×15

23 Sept
CG Bench 52.5×5, 60×5, 70×5
Pullups +13.75 5×4
10m
a NG Floor Press 2x25kg 10,9,7,5,4
b NG DB Row 105lb 10,7,6,6,6
Rev Crunch 2×15

24 Sept
5m Get Ups 24kg
2x10m 1-hand Swings (30s:30s)

25 Sept (x1 10% meal)
Sumo DL 120×3, 137.5×3, 155×5
10m
a RDL, Conv 80kg 10,10,9,9,9,8
b Wrist Plate Curl 2×1.25 20,16,15,15,15,12
DB Rev Lunge 2×17.5kg 5,5,4,4,4,4 (5m)
Hanging Leg Lift 3×10

26-27 (Ealing Course, fastedx2. x2 10% meal)

28 Sept
Military Press 37.5×3 42.5×3 47.5×9
10m
a NG DB Bench 2×32.5kg 5,4,2,3,3,2
b T-bar Row 50kg 6×5
Inverted Row, Pron BW (59r/5m)
Mountain Climbers 3x30s

29 Sept
Get Up 16kg 10m x10/side
Swings 16kg 15m or practice
Pullups 20,15

30 Sept
Front Sq, Hi Pin 70×3 80×3 90×6
10m
a Rack Pull (fr/knee) 140kg 6×5
b PlateWrist Extension 2×1.25 20,15,15,12,12,12
Box Pistols 5,5,4,4,4,3
Dragon Flags 2×15

1 Oct (fasted)
Sick

1 Sept-12 Sept

1 Sept
22, 18, 10

2 Sept
Hang Clean work up to 60×1
Front Sq, Hi Pin 72.5×5 80×3 90×4
3 10m
a GM, narrow 70kg 6,5,4,4,4,4,3,3,3 (36)
b Mchn Hack Sq Shrug 90kg 13,12,12,11,10,10,10,10,9 (97)
Pistols +12.5kg 5,4,4,3,3 (19/5m)
Reverse Windmill 27.5kg 3×8

4 Sept (right wrist bad – getting worse)
CG Bench 60×5 67.5×3 75×5
Pullups +13.75 5×3

5 Sept – 12 Sept (deload, fast x2, x1 10% meal)

16-31 Aug

17 Aug (Fast)

18 Aug (74.8kg)
CG Bench 51.4×5, 60×5, 67.5×9
Pullups +13.75 3×3
3 10m
a V-Grip Incline DB Bench 2x25kg 8,6,5,3,3,2,2 (29r)
b Wide Lat Pulldown #5 plt 12,11,10,10,9,8,8 (68r)
Waiter Walk, 1-arm 10kgx30s 12.5kgx2x30s

19 Aug (injured R wrist)
Hang Snatch work up to 40kgx3
Sumo DL 117.5kgx3 132.5kgx3 150kgx6
3 10m
a Machine Hack Squat 40kg 10,9,7,6,6,5,4,3 (50)
b 1-leg RDL, opp arm 22.5kg 8,5,5,5,4,4,3,3 (37)
4 5m
a OH Squat 35kg 5,4,3,2 (14)
b Rear Delt Raise 2x7kg 14,11,10,8 (43)
SL Situp w/Abd +5kg 2×20

20 Aug
Pullups 20, 17, 12

21 Aug
Military Press 35kgx3 40kgx3 45kgx11
2 10m
a MGrip Floor Press 60kg 6,6,5,4,4,3,3,3 (34)
b 3pt DB Row 42.5kg 6,5,5,4,4,4,3,3 (34)
3 5m
a Tates 2×17.5kg 10,9,8,7,5 (39)
b Underhand Lat Pulldown #7plt 10,9,9,7,6 (41)
Back Extension Holds 3x45s

24 Aug
Power Clean work up to 62.5kgx3
Front Sq, Hi Pin 67.5kgx3 75×3 85×5
3 10m
a GM, narrow 65kg 6,6,4,5,5,5,4,4 (39)
b Mchn Hack Sq Shrug 85kg 15,14,14,12,12,10,10,10 (97)
Pistols +10kg 8,6,5,5 (24/5m)
Reverse Windmill 27.5kg 3×5

26 Aug (appetite starting to get poor, feeling full easily, need to get a break)
CG Bench 55×3 63.3×3 71.1×8
Pullups +13.75 4×3
3 10m
a V-Grip Incline DB Bench 2x25kg 8,7,6,4,2,3,2 (32r)
b Wide Lat Pulldown #6plt 12,12,10,9,9,9,8 (69r)
Waiter Walk, 1-arm 15kgx3x30s

28 Aug (wrist pain – week 2)
Hang Snatch work up to 40kgx3
Sumo DL 125×5 142.5×3 157.5×3
3 10m
a Machine Hack Squat 45kg 10,9,8,7,6,6,6,6 (58)
b Rear Delt Raise 2x10kg 10,8,8,8,7,7,6,6 (60)
1-leg RDL, opp arm 15kg 9,7,7,7,6 (36) 5m
SL Situp w/Abd +10kg 2×20

31 Aug
Military Press 37.5kgx5 42.5kgx3 47.5kgx8
2 10m
a MGrip Floor Press 62.5kg 6,5,5,4,4,3,3 (30)
b 3pt DB Row 47.5kg 6,4,4,3,3,3,3 (26)
3 5m
a Tates 2x20kg 8,6,5,4,3 (26)
b Underhand Lat Pulldown #7plt 12,10,9,7,7 (45
Back Ext +10kg 3x30s

10-15 Aug

11 Aug
Hang Snatch work up to 37.5×3
Sumo Deadlift 107.5×5 125×5 142.5×10 (with straps, as grip fried from kettlebells)
3 10m
a Machine Hack Squat 40kg 10,7,6,5,4,4,3 (39)
b 1-leg RDL, opp arm 22.5kg 8,6,4,3,3,3,3 (30)
4 5m
a OH Squat 35kg 3,3,2,2,2 (12)
b Rear Delt Raise 2x7kg 12,8,8,8,6 (42)
SL Situp w/Hip Abduction 2×15

13 Aug
Military Press 32.5×5 37.5×5 42.5×12
Pullups 18,11
3 10m
a MGrip Floor Press 60kg 6,4,4,3,3,3,3 (26)
b 3pt DB Row 42.5kg 6,4,3,3,3,3,3 (25)
4 5m
a Tates 2×17.5kg 10,7,5,5 (27)
b Underhand Lat Pulldown #6plt 12,10,8,7 (37)
Back Extension Holds 3x30s

14 Aug
Pullups 20, 16, 15

15 Aug (x1 10% meal, fried shrimp, soft drinks)
Power Clean work up to 60×3
Front Sq, Hi Pin 62.5kgx5 72.5×5 80×8
3 10m
a GM, narrow 65kg 6,5,5,4,4,4,4,3 (35)
b Mchn Hack Sq Shrug 80kg 12,11,10,9,9,9,8,8 (76)
Pistols +10kg 7,5,5,3,3 (23/5m)
Reverse Windmill 22.5kg 3×6

29 July-9 Aug

30 Aug
Front Squat, High Pin 67.5×5 77.5×3 85×4
2 10m
Zercher Pin-Pull 62.5kg 7,4,4,3,3,3,3
BB Shrug 102.5kg 10,8,7,7,7,6,6
Asym Shouldering Rev Lunge, same side 25kg/5m 8,6,5,4,4
BB Rollout 60kg 3×12

1 Aug (x1 10% meal – rice non-PWO)
Hang Clean and Press 35×5 40×3 45×8
Pullups +11.25kg 5×4
3 10m
a Rolling DB Ext 2x15kg 6,6,5,5,5,4,4,4,4
b BB Row, Pron 60kg 6,6,6,6,6,5,5,5,4
4 5m
a DB JM Press 2x15kg 8,7,7,6,5
b NG CS Row 6plt 10,9,9,9,8
Decline Series: Alt DB Curl 2x6kg 2×20

3 Aug (fast from 8pm)
Pullups 18, 17, 16

4 Aug (fast till 8pm)

6 Aug
Pullups +11.5kg 5×5

9 Aug
Kettlebell Workshop (Beginners) 4h

Training Log: 19-28 July

20 July
Front Squat, High Pin 57.5kgx5 67.5×5 77.5×11
RDL 100kg/5m 4,4,4,3,2,2 (19)
3 10m
Zercher GM 60kg 9,7,7,6,5,5,4 (43) -> +2.5kg next week
BB Shrug 100kg 8,7,7,6,6,6,4 (42) ->+2.5kg next week
F Sq Rev Lunge 60kg 6,4,3,2 (15)
BB Rollout 60kg 3×12

22 July
Hang Clean and Press 30×5 35×5 40×12
Pullups +11.25kg 4×3
3 10m
a Rolling DB Ext 2x15kg 6,5,5,4,4,4,4,4,4,3 (43) ->2×17.5kg
b NG Chest Supp Row 47kg 6,4,3,3,3,3,3,2,2,2 (31) -> 50kg
4 5m
a DB JM Press 2×12.5kg 8,8,7,7,7 (37) ->15kg next week
b NG CS Row #60 8,6,5,5,5 (29)
Decline Series: Alt DB Curl 2x6kg 2×20

23 July (x1 10% meal – chinese food)

24 July
Sumo DL 122.5×5 137.5×3 155×3 (painful hook grip)
2 10m
a Nat GHR 10,9,7,6,5,5,4 (46r)
b Wide Pulldown #60 10,8,7,6,5,4,4 (44r)
BTR Skater Squat +5kg/5m 10,9,8,8,7 (42r)
Plate Popups 15kg 3×10

25 July (fast, x1 10% meal – fried chicken)

27 July
CG Bench 57.5×5 65×3 72.5×8
2 10m
DB Bench, Pron 2×32.5kg 4,3,1,1,1,1,1,1 (13r)
DB Row, NG, Unsupp 42.5kg 3,2,2,2,2,2,2,2 (17r)
3 5m
Rope Tricep Pushdown #3plt 14,9,7,6,5,4 (45)
DB Front Raise 9kg 8,7,5,4,4,4 (32)
Reverse Planks 20kg 3x40s
Face pulls, oh shrug, Oh Squat

28 July (fast from 8pm)
pullups 17, 16, 16

Training Log: 14 July-18 July

14 July (nights)

15 July (nights, fast)
pullups 16,16, 15

16 July (nights)

17 July (nights)
Sumo DL 112.5×5 122.5×5 140×7
Oly Squat 80kg/5m 4,3,3,3,2,2,2,2 (21)
3 5m
a Nat GHR 10,9,9,6
b Wide Pulldown #60 9,7,5,4
Skater Squats, BTR BW/5m 10,8,7,6,6,5,5 (47)
Plate Pop-ups 10kg 3×10

18 July (x1 10% meal – pizzas and cake)
CG Bench 50×5 57.5×5 65×11
2 10m
a DB Bench, Pron 2x30kg 5,5,4,3,3,2,2,2 (26)
b DB Row, Unsupp 40kg 4,3,3,3,2,2,2,2 (21)
3 5m
a Rope Tricep Pushdown #25 12,11,8,7,7,6 (51)
b DB Front Raise 2x8kg 10,8,7,6,5,5 (41)
Reverse Plank +20kg 3x35s