[Jesper Isaksson]

Monday
SS 🗴 Lilliebridge W2 Bench

Paused Bench 1 🗴 5 (115)
CG Bench Press 3 🗴 8
SA Seated DB Press 3 🗴 8
Hammer Curl 3 🗴 8

10 min AMRAP ‘Cindy’
5 Pullups, 10 dips, 15 air squats 🗴 8 rounds

Wednesday
SS 🗴 Lilliebridge W2 Upper

A1. Incline CG Bench Press 4 🗴 8, 1 x 7
A2. Weighted Neutral Grip Pull ups 5 🗴 8
B1. FU Flat DB Press 5 🗴 12
B2. Bent DB Rows 5 🗴 12
C1. Preacher Curl 🗴 11, 7, 9
C2. Cable External Rotation 3 🗴 10

[Jesper Isaksson]

Sunday Run!

90 min Long Run

Distance 14K
Avg. Heart Rate: 146

As always, trying to stay in zone 2.

[Jesper Isaksson]

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
CG Bench Press × 3 sets
Seated SA DB Press × 3 sets
Hammer Curl × 3 sets
Cable External Rotation × 5 sets

SS x Lillebridge – W1D3

A1. Incline CG Bench Press × 5 sets
A2. Weighted Neutral Pull-ups × 5 sets
B1. FU Flat DB Press × 5 sets
B2. Cable Row (upper) × 5 sets
C1. DB Preacher Curl × 3 sets
C2. DB External Rotation (on knee) × 3 sets

SS x Lilliebridge – W2D1

Deadlift, 190KG × 7 (forgot my belt, so I lowered the weight just a little)
Paused High Bar Squat 123KG × 5 × 3 sets
C1. Leg Press × 3 sets
C2. Nordic Curl × 3 sets (little less than 45 degree bend at the hip)

Part II – ‘Reset Go Again’
E2MOM – 5 rounds × 20 cal Air Bike

[Jesper Isaksson]

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, one session of strength training (Push, Pull & Legs)

I won’t be able to keep doing that and being 8 weeks away from the Hyrox competition now I decided to set up a new plan again. Hopefully something I can stick to!

[Jesper Isaksson]

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 this week so that means back to other routines.

[Jesper Isaksson]

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 also aiming for RIR 1 instead of 0 on most movements.

[Jesper Isaksson]

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 Squat x3
Lying Leg Curl, single leg x3
Leg Press ss Walking Lunges x1

[Jesper Isaksson]

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

[Jesper Isaksson]

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

[Jesper Isaksson]

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.

[Jesper Isaksson]

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, harder in stretch x1
SA High Cable Curl x1

[Jesper Isaksson]

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.

[Jesper Isaksson]

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.

[Jesper Isaksson]

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)

[Jesper Isaksson]

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…