SS x Lilliebridge – Week 1 Day 1

Back Squat, 160KG × 5 reps
Deficit Deadlift, 120KG × 5+5 × 3 sets (= 5 regular reps + 5 romanian)
Hack Squat × 1 set
Lying Leg Curl × 3 sets
45 degree Hypers with barbell (snatch grip) × 3 sets

Part II – ‘Longevity’
15 min AMRAP:
20 cal ski
15 Deadlifts @100KG
10 Burpees

SS x Lillibridge – W1D2

Paused Bench Press, 5 × 5

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As stated in the previous workout post I was going to reduce frequency of my strength workout to allow for more conditioning instead of just adding that on top (which I am way too guilty of, still in a way). And I kind of did until I got off from work. The extra time made me go for a lot of “2 a days” where I have one session of running,… Read more

Been a while!

I forgot to also put my workouts on this page after visiting Norway for some hiking.

Later in June I went to the Netherlands for 5 days (4-day festival) and then during my 3-week time off/holiday from work I went back to Norway. This time to tick off Galdhøpiggen, which is the highest mountain in North Europe.

Got back to work…

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Monday 29 / 5
Push + Easy Run

intra: 1 dose SuperCarb, 1 dose EssentialMAX

Bench Press x4
Pec Dec (foamroller) x3
Seated Barbell Press x3
Lying Cuffed Side Laterals x3
Lying KB Tricep Extensions x2

2.5K Easy Run avg HR 146.

I will lower the frequency (body parts) in the upcoming workouts and see how my body react and feel. Volume up per session, but…

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Thursday 25 / 5
morning weight: 79.2
CONDITIONING

3 rounds:

20 burpees
20 wall balls
20 sandbag lunges
20 cal rower
20 situps

Friday 26 / 5

morning weight: 79.0
UPPER

Weighted Dip x3
Machine Shoulder Press x3
Pec Dec Fly x2
SA Cable Lat Pulldown x3
Chest Supported DB Row x3
SA Cable Curl x2

Saturday 27 / 5
morning weight: 79.5
LOWER

Front squat x3
Smith Machine…

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Wednesday 24 / 5
Morning weight 78.5 (new low)
Heavy Lower Light Upper

Warm up: ‘Lock 5’, 500m rower, 3 min assault bike

intra shake: 1 dose SuperCarb, 1 dose EssentialMAX

SL Lying Leg Curl x2
RDL x2
HOIST Mid Row x1
HOIST Chest Press x1
SA Cable Pullover x1
TECHNOGYM Delt Machine (laterals) x1
Dual Cable Curl x1

Monday 22 / 5
Heavy Upper

intra: 1 dose SuperCarb, 1 dose EssentialMAX

Warm up:
500m rower, 500m ski erg, 8 min GoWod pre

Incline Bench Press x2
Weighted Pull ups x2
MTS HammerStrength Shoulder Press x2
SA DB Row x2
SL Seated Leg Press x1

Sunday 21 / 5

Quick sesh outside before heading to work for overtime this sunday.

15 min AMRAP:
10 burpee
10 squats
10 sit-ups

Got 7 or 8(?) rounds. Not really important.

Got off work at 22, so I went out to tick off my steps before midnight and then bed.

Saturday 20 / 5
Morning weight 79.6 (lowest I have logged in a long time)

Session #1

30min easy run after meal 1. Great weather.
Distance: 5K
Avg. HR: 146
10 min post stretching

Session #2
Heavy Lower

Seated Leg Curl x2
Smith Machine Squat x2 3.5pps top set, 2.5pps back off
Adductor x1 RP
SA Cable Pullover x1
HOIST Mid Row x1
Pec Dec x1
Cable Side Raise,…

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Friday 19 / 5
Morning weight 80.8

Day OFF (both training and work)

Great weather. ☀️ We went for a nice ~ 10-11 km walk around a lake. A place we usually go to during spring/summer.

Thursday 18/5

Session #2

intra: 15gr EAA/Hydration only, no carbs.

Hyrox WOD – ‘Vasastaden’
I scaled it down to half, though.
5 rounds.
24 mins of work.

Thursday 18/5
Morning weight 80.2KG
HEAVY UPPER

intra: 45gr SuperCarb, 15g Strom Sports EssentialMax

Warmup:
Walk on threadmill + 500m rower
“Bar passes” (stick)

Weighted Dip x2 – top set 70 x 5 (PB)
PureStrength Shoulder Press x2
Pendlay Row x2
HOIST SA Pulldown (lats) x2
SA Cable Curl x3
DB Lateral Raises x1
External Rotation on bench x2 (rehab)

Wednesday 17/5

intra: 1 scoop SuperCarb, 1 scoop Strom Sports EAA/Hydration

90 minutes Muay Thai
Avg. HR 130

Added 300 cals after monday’s muay thai. Will do the same tonight…

Tuesday 16/5
Heavy Lower

(intra: 30gr SuperCarb, 10gr EAA/Hydration)
Lying Leg Curl (SL) x2
RDL x1
Paused Back Squat x1
SA DB Row against 45 degree bench x1
HOIST Shoulder Press, neutral grip x1
HOIST Chest Press x1
Dual Cable Curl x1

Monday 15/5
Muay Thai.

Decent energy today even though sleep always takes a hit whether I want it or not going from evening shift to morning/day with two sleeps (friday shift end at 00.30 into saturday and alarm goes off at 05:30/45 monday morning. It is what it is!)

Anyway!
90 min Muay Thai.
(Intra 30gr SuperCarb, 10g EAA/Hydration Strom Sports)
Avg…

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Rest day yesterday, hit my 13.000 steps out in the sun. Very good weather.

Sunday 14/5 – morning weight 81.7 kg
Heavy Upper

Intra: 30g SuperCarb, 15g EAA+Hydration
Warm up:
3 min rower
10 min GoWod
20 bar passes w. stick

Bench press x2
Seated DB shoulder press x2
LifeFitness Dip machine x2
T Bar Row x2
LifeFitness Row (SA Lats) x1
DB lateral raise x2
Preacher…

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Good job! Keep progressing 🙂

Ever since working towards the Hyrox event that would have taken place yesterday, I have been dropping weight slowly the past few months. I am still not satisfied yet about the look in the mirror in terms of fat loss, so I will continue. Weight has stalled the past week or so, though, so change will be made.

Steps will stay… Read more

Friday 13/5
Heavy Lower

Intra: 15g Strom Sports EAA, 30gr SuperCarb
Warm up: Air bike + GoWod

Seated leg curl x1
*SSB Squat x2 (bar + 2.75pps x 12, +2.25pps x 20 – floored me lol)
**Pull up ss Dip x1
Chin up ss Ring Dip x5

*Unsure of the weight of this SSB bar, probably between 25-30 kg
** Did this outside at the military outdoor gym area

Right lower back…

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Thursday 11/5
Conditioning

‘The Cooper’ (Replaced the Air Squat with Wall Balls, though.)
Time: 23:29

This followed by a 6.66 km easy run up at the “mountain”

Short on time both monday and wednesday, but got some work in…

Monday 8/5 (Fullbody)

Lying leg curl x1
SL Leg Press, quads x1
HOIST Shoulder Press x1
45 degree Upper Back row (KBs) x1
SA Cable Curl x1

Wednesday 10/5 (Upper)

Incline bench press x2
PURESTRENGTH Shoulder Press x2
SA Cable Lat Pullover x2

Come back, do better.

Friday 5/5
Upper

Weighted Dip x2 (+2.5kg up top set, -3 reps but pb in terms of weight/rep)
Pendlay Row x2 (+2.5kg up top set, eq reps)
Delt Cable Y Raise x2
SA Cable Curl x2
SA KB Lying Tricep Extension x2

No training sat or sun due to attending a festival with friends.

Sunday 30/4 – morning weight: 80.2
Upper

(intra: 50gr Supercarb @Supermass Nutrition, 15gr EssentialMAX @Strom Sports)

Incline Bench Press x2 (pb top set)
Weighted Pull Ups x2
Machine Shoulder Press x2 (+2 top set, equal reps back off)
Smith Close Grip BP x1
Hammer Curl, SA x3
SA Overhead DB Ext. x2
Dual Cable Lateral Raise x2 + 1 drop

Friday 28/4
Lower

Lying Leg Curl (SL) x2
SLDL x2
Smith Split/Bulg Squat x1

Thursday 27/4
Upper

Weighted Dip x2 (pb both sets)
HOIST Pulldown (SA) x2
Cable Delt Y Raise x2 + drop
Preacher Curl x2
+
20s work 10s rest x8
Alternating Burpees and Sit-ups

Just got informed that the event I have been training for is being postponed due to “unforeseen logistical issues.” It was only two weeks away, so I was getting hyped. New date is september 30.

That sucks… But it is what it is.
I will take some time to figure out what to do with the next 4.5 months.

Wednesday 26/4
Conditioning

2 Rounds
1K Rower
12m Sled Push (+150KG)
750m Rower
12m Sled Push
500m Rower
12m Sled Push
250m Rower
12m Sled Push

time: 29 min

Tuesday 25/4
Lower

Seated Leg Curl x2
Front Squat x2
Prowler (4 pyramid sets)

Monday 24/4

5K easy run

Sunday 23/4

60 min Yoga/Stretch @fightcentre

Upper

Incline Bench Press (30°) x2
Weighted Pull Up x2
Machine Shoulder Press x2
Neutral Grip Pulldowns x2
Cable Curl x2
Overhead DB Extension x2
Cable Rear Delt x1

Friday 21/4
Conditioning

62 minutes.

50 cal bike, 2k row, 50 burpees then 40 cal bike and so on…

1. 50-40-30-20-10 cal Assault/Echo bike
2. 2000 m-1500 m-1000 m-500 m-500 m Rower
3. 50-40-30-20-10 Burpees

´

For sure.

Thanks a lot, Clare 🙂

Wednesday 19/4

Late night easy run, 3 km.
Avg. HR 135

Tuesday 18/4
Heavy Upper

Weighted Dip x2 (+61 kg x10 which is a PB followed by +40 kg x17, also PB)
Bent DB Row x1
Single Arm Lat Pull down (HOIST) x1
Preacher Curl x1 Rest Pause
Tricep Pushdown x1

Monday 17/4

No Muay Thai this week so I went for an easy run, 4.75 km.
My first run since September, actually.
Been dealing with Plantar fasciitis(?) on my left foot since then, which still isn’t very good. Standing on concrete floor all day at work isn’t helping, but it is what it is.

Currently looking to complete my first ‘Hyrox’ Event in May 13th, so I have been preparing myself for that by upping my conditioning work the few months. Still doing my best to hit the weights and keep (or increase) my strength, though.

Every other week I also train Muay Thai.

I used to log my training on a forum way back, so I thought I would give it a shot again. I enjoy following other people’s journey’s, so perhaps someone will get something out of mine or have some knowledge to add to it. Furthermore, I like feedback!

Yes, very true … That’s how it is. I will start off with minimum volume in the gym and see how I handle the recovery after a week or two, and then adjust from there.

Thank you, Jordan!

Absolutely, I will look into their logs/posts to get some insight.
Yep, for sure. I can always improve on some of these factors, and that’s probably where I should start, even though they are not currently in a “bad” spot necessarily.

Thank you!

Hi!

First, thanks for this site! I have been a member for a few years and love it. I should use it more often.

This week I went on to try Muay Thai & MMA training–beginners course. I have now decided to give it a shot as an additional form of training in my life apart from lifting weights. I work 2-shift (day/evening) which means I can only…

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I follow a Spotify playlist called ‘Kuba’s top sets’.

However, I think you may think about the genre Drum n Bass in this question?

Have you tried a deload period? If you still feel beat up despite having a good diet and sleep.