Re: Villechr('039')s Training Log
10-14-20 10:45 AM - Post#903490    

14-Oct-2020

Walk around the Fen: 2.15 miles in 34 mins (pace 15:48/ml according to Strava)

During the working day:

OAP: 16kg x 10, 25kg x 5 x 6 (each arm)
GS: 16kg x 10, 25kg x 5 x 6

My workout log

Re: Ville's Training Log
10-15-20 08:31 AM - Post#903524    

15-Oct-2020
Warm-up

A1. Overhead Squat: 20kg x 10, 30kg x 10, 40kg x 10, 50kg x 5
A2. Parallel-grip Chin-up: BW x 5 x 4

B1. Band Assisted GHR: IW Green x 12 x 4
B2. Dip: BW x 6 x 4

Bird dog, hanging loose, curl-up and stretches.

My workout log

Re: Ville's Training Log
10-17-20 05:46 AM - Post#903632    

16-Oct-2020

Walk around the Fen: 2.15 miles in 33m 29s (pace 15:31/ml according to Strava)

17-Oct-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. One Arm Press: 16kg x 10, 25kg x 10 x 3 (each arm)
B2. RFESS: BW x 10, 20kg WV x 7 x 3 (each leg)

C1. One Arm Row: 27kg x 10, 32kg x 10, 37kg x 12 (each arm)
C2. SASL DL: 25kg x 7 x 3 (each side)

D. Farmer's Walk: 32kg KBs x 40m

E1. Ramp Rollout: BW x 10 x 3
E2. Alternating DB Curl: 15kg DBs x 16 x 3

Bird dog, hanging loose and stretches.

Notes
Morning workout, started at 8:40am.

Lower back feels better than a week ago. I still have slight dull pain when I go to bed and lie on my side for a while, but then it goes away and doesn't bother me during sleep. I've pushed the boat out a bit this week with Overhead Squats and Goblet Squats on the off days, but overall I'm happy with the progress.

Bodyweight after training: 79.7kg

My workout log

Villechr('039')s Training Log
10-18-20 06:09 AM - Post#903648    

Neat. Good job, Ville.

Aut viam inveniam aut faciam.

Re: Ville's Training Log
10-20-20 08:29 AM - Post#903745    

• pink.pixie Said:

Thanks, Pixie! I'm doing what I can, when I can.

My workout log

Re: Ville's Training Log
10-20-20 08:33 AM - Post#903746    

18-Oct-2020

One mile run: 8m 46s

19-Oct-2020

Walk around the village.

20-Oct-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. Overhead Squat: 20kg x 10, 40kg x 8, 50kg x 5, 5, 7
B2. Pull-up: BW x 4 x 5

C1. Press: 20kg x 10, 40kg x 8, 50kg x 7, 6, 4
C2. Band Assisted GHR: IW Green x 10 x 5

D. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

E. Plank: 60s

Bird dog, hanging loose, curl-up and stretches.

Notes
Bodyweight after training: 79.3kg

My workout log

Re: Ville's Training Log
10-21-20 12:23 PM - Post#903806    

21-Oct-2020

During the working day:

A1. One Arm Press: 16kg x 10, 25kg x 6 x 5 (each arm)
A2. Goblet Squat: 16kg x 10, 25kg x 6 x 5

My workout log

Re: Ville's Training Log
10-22-20 10:26 AM - Post#903840    

22-Oct-2020
Warm-up

A1. Overhead Squat: 20kg x 10, 30kg x 10, 40kg x 8, 50kg x 8
A2. Parallel-grip Chin-up: BW x 5 x 4

B1. Band Assisted GHR: IW Green x 12 x 4
B2. Dip: BW x 7 x 4

C. Farmer's Walk: 32kg KBs x 40m

Bird dog, hanging loose, curl-up and stretches.

My workout log

Re: Ville's Training Log
10-24-20 05:49 AM - Post#903936    

24-Oct-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. One Arm Press: 16kg x 10, 25kg x 10, 32kg x 3 x 2 (each arm)
B2. RFESS: BW x 10, 20kg WV x 8 x 3 (each leg)

C1. One Arm Row: 27kg x 10, 32kg x 10, 37kg x 15 (each arm)
C2. SASL DL: 25kg x 8 x 3 (each side)

D. Farmer's Walk: 32kg KBs x 40m

E1. Ramp Rollout: BW x 10 x 2
E2. Alternating DB Curl: 15kg DBs x 16 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started at 9:00am.

Bodyweight after training: 79.8kg

My workout log

Re: Ville's Training Log
10-27-20 09:42 AM - Post#904011    

25-Oct-2020

Walking neighbour's dogs around the Fen.

27-Oct-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. Overhead Squat: 20kg x 10, 40kg x 8, 50kg x 8 x 3
B2. Pull-up: BW x 4 x 5

C1. Press: 20kg x 10, 40kg x 8, 50kg x 8, 6, 4
C2. Band Assisted GHR: IW Green x 10 x 5

D. Plank: 45s (L), 45s (R), 60s

Bird dog, hanging loose and stretches.

Notes
Raining outside, no carries today.

Bodyweight after training: 79.8kg

My workout log

Re: Ville's Training Log
10-28-20 01:10 PM - Post#904042    

28-Oct-2020

Walk around the Fen.

During the working day:

A1. One Arm Press: 16kg x 10, 25kg x 7 x 3 (each arm)
A2. Goblet Squat: 16kg x 10, 25kg x 7 x 3

My workout log

Re: Ville's Training Log
10-29-20 10:08 AM - Post#904062    

29-Oct-2020
Warm-up

A1. Overhead Squat: 20kg x 10, 30kg x 10, 40kg x 10, 50kg x 10
A2. Parallel-grip Chin-up: BW x 5 x 4

B1. Band Assisted GHR: IW Green x 12 x 4
B2. Dip: BW x 8 x 4

Bird dog, hanging loose, curl-up and stretches.

My workout log

Re: Ville's Training Log
11-03-20 08:32 AM - Post#904235    

1-Nov-2020

Walk around Kingfishers Bridge Nature Reserve.

2-Nov-2020

Walk around the Fen.

3-Nov-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. Overhead Squat: 20kg x 10, 40kg x 8, 50kg x 6, 60kg x 4 x 2
B2. Pull-up: BW x 3 x 5

C1. Press: 20kg x 10, 40kg x 8, 50kg x 6, 60kg x 3 x 2
C2. Band Assisted GHR: IW Green x 10 x 5

D. Farmer's Walk: 32kg KBs x 40m

E. Plank: 45s (L), 45s (R), 60s

Bird dog, hanging loose and stretches.

My workout log

Re: Ville's Training Log
11-05-20 08:31 AM - Post#904288    

4-Nov-2020

Walk around the village.

5-Nov-2020
Warm-up

A1. Overhead Squat: 20kg x 10, 40kg x 10, 50kg x 10, 60kg x 3, 5
A2. Parallel-grip Chin-up: BW x 5 x 5

B1. Band Assisted GHR: BW x 12 x 3
B2. Dip: BW x 9 x 3

C. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

Bird dog, hanging loose, curl-up and stretches.

My workout log

Re: Ville's Training Log
11-07-20 06:11 AM - Post#904342    

6-Nov-2020

Walk around the Fen.

7-Nov-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B. Split Snatch: 20kg x 4 x 2, 30kg x 4 x 5

C. Snatch High Pull: 30kg x 5, 40kg x 5 x 2

D1. Snatch Push Press: 20kg x 10, 30kg x 10, 40kg x 10, 50kg x 8
D2. RFESS: BW x 10, 20kg WV x 10 x 3 (each leg)

E. Farmer's Walk: 32kg KBs x 40m

F. Ramp Rollout: BW x 10 x 3

Bird dog, hanging loose and stretches.

Notes
Morning workout, started at 9:15am.

Bodyweight after training: 80.3kg

My workout log

Re: Ville's Training Log
11-10-20 08:37 AM - Post#904421    

7-Nov-2020
Later: Walk around the Fen.

8-Nov-2020
Walking neighbour's dogs around the Fen.

9-Nov-2020
Walk around the village.

10-Nov-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. Overhead Squat: 20kg x 10, 40kg x 10, 50kg x 6, 60kg x 4 x 2
B2. Pull-up: BW x 3 x 5

C1. Press: 20kg x 10, 40kg x 8, 50kg x 6, 60kg x 3 x 2
C2. Band Assisted GHR: IW Green x 10 x 5

D. Farmer's Walk: 32kg KBs x 40m

E. Plank: 45s (L), 45s (R), 60s

Bird dog, hanging loose and stretches.

My workout log

Re: Ville's Training Log
11-12-20 09:17 AM - Post#904507    

11-Nov-2020
Walk around the Fen.

12-Nov-2020
Warm-up

A1. Front Squat: 20kg x 10, 40kg x 10, 60kg x 6 x 3
A2. Parallel-grip Chin-up: BW x 5 x 5

B1. Press: 20kg x 10, 40kg x 8, 50kg x 6, 60kg x 3
B2. Band Assisted GHR: IW Green x 12 x 4

C. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

Bird dog, hanging loose, curl-up and stretches.

My workout log

Re: Ville's Training Log
11-14-20 06:06 AM - Post#904583    

13-Nov-2020
Walk around the village.

14-Nov-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B. Split Snatch: 20kg x 4 x 2, 30kg x 4 x 2, 40kg x 4 x 4

C. Snatch High Pull: 40kg x 5, 50kg x 3 x 5

D1. Snatch Push Press: 20kg x 10, 30kg x 10, 40kg x 10, 50kg x 10
D2. RFESS: BW x 10, 20kg WV x 10 x 3 (each leg)

E. Farmer's Walk: 32kg KBs x 40m

F. Ramp Rollout: BW x 10 x 3

Bird dog, hanging loose and stretches.

Notes
Morning workout, started at 9am.

Bodyweight after training: 80.3kg

My workout log

Re: Ville's Training Log
11-17-20 08:58 AM - Post#904671    

15-Nov-2020
Walk around Soham (one hour).

16-Nov-2020
Walk around the village.

17-Nov-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. Front Squat: 20kg x 10, 40kg x 10, 60kg x 7 x 3
B2. Pull-up: BW x 3 x 5

C1. Press: 20kg x 10, 40kg x 8, 50kg x 6, 6, 5
C2. GHR: BW x 3 x 5

D. Farmer's Walk: 32kg KBs x 40m

E. Plank: 45s (L), 45s (R), 60s

Bird dog, hanging loose and stretches.

My workout log

Re: Ville's Training Log
11-19-20 09:14 AM - Post#904762    

18-Nov-2020
Walk around the Fen.

19-Nov-2020
Warm-up

A1. Overhead Squat: 20kg x 10, 40kg x 10, 50kg x 8, 60kg x 3, 4
A2. Parallel-grip Chin-up: BW x 5 x 5

B1. Press: 20kg x 10, 40kg x 8, 50kg x 6, 60kg x 3
B2. GHR: BW x 4 x 4

C. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

Bird dog, hanging loose, curl-up and stretches.

My workout log

Re: Ville's Training Log
11-21-20 05:53 AM - Post#904878    

20-Nov-2020
Walk around the Fen.

21-Nov-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B. Split Snatch: 20kg x 4 x 2, 30kg x 4, 40kg x 4, 45kg x 4, 50kg x 2 x 4

C. Snatch High Pull: 50kg x 3 x 5

D1. Snatch Push Press: 20kg x 10, 30kg x 10, 40kg x 10, 50kg x 10
D2. SASL DL: 25kg KB x 5 x 5 (each side)

E. Farmer's Walk: 32kg KBs x 40m

F. Ramp Rollout: BW x 10 x 3

Bird dog, hanging loose and stretches.

Notes
Morning workout, started at 9am.

My workout log

Re: Ville's Training Log
11-24-20 08:43 AM - Post#904981    

22-Nov-2020
Walking neighbour's dogs around the Fen.

23-Nov-2020
Walk around the Fen.

24-Nov-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. Front Squat: 20kg x 10, 40kg x 10, 60kg x 8 x 3
B2. Pull-up: BW x 3 x 5

C1. Press: 20kg x 10, 40kg x 8, 50kg x 7, 7, 5
C2. GHR: BW x 5 x 5

D. Farmer's Walk: 32kg KBs x 40m

E. Plank: 45s (L), 45s (R), 60s

Bird dog, hanging loose and stretches.

My workout log

Re: Ville's Training Log
11-26-20 09:16 AM - Post#905059    

25-Nov-2020
Walk around the Fen.

26-Nov-2020
Warm-up

A1. Front Squat: 20kg x 10, 40kg x 10, 60kg x 10
A2. Parallel-grip Chin-up: BW x 5 x 3

B1. Press: 20kg x 10, 40kg x 8, 50kg x 9
B2. GHR: BW x 6 x 3

C. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

Bird dog, hanging loose, curl-up and stretches.

My workout log

Re: Ville's Training Log
11-28-20 05:53 AM - Post#905096    

27-Nov-2020
Walk around the Fen.

28-Nov-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B. Split Snatch: 20kg x 4, 30kg x 4, 40kg x 4, 45kg x 2, 50kg x 2 x 2, 55kg x 1 x 6

C. Snatch High Pull: 55kg x 3 x 3

D1. Snatch Push Press: 20kg x 10, 40kg x 10, 55kg x 6 x 2
D2. GHR: BW x 6 x 4

E. Farmer's Walk: 32kg KBs x 40m

F. Ramp Rollout: BW x 12 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started at 9am.

My workout log

Re: Ville's Training Log
12-01-20 08:24 AM - Post#905182    

29-Nov-2020
Walking neighbour's dogs around the Fen. Filling and carrying bags of soil.

30-Nov-2020
Carrying a Christmas tree (not very big).

1-Dec-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. Front Squat: 20kg x 10, 40kg x 10, 60kg x 8, 70kg x 4 x 2
B2. Pull-up: BW x 3 x 5

C1. Press: 20kg x 10, 40kg x 8, 50kg x 8, 6, 6
C2. GHR: BW x 6 x 5

D. Farmer's Walk: 32kg KBs x 40m

E. Plank: 45s (L), 45s (R), 60s

Bird dog, hanging loose and stretches.

My workout log

Re: Ville's Training Log
12-03-20 07:56 AM - Post#905235    

2-Dec-2020
Walk around the Fen.

3-Dec-2020
Warm-up

A1. Front Squat: 20kg x 10, 40kg x 10, 60kg x 8, 70kg x 5
A2. Parallel-grip Chin-up: BW x 5 x 4

B1. Press: 20kg x 10, 40kg x 8, 50kg x 10
B2. GHR: BW x 7 x 3

Bird dog, hanging loose, curl-up and stretches.

Notes
Raining outside, so no carries.

My workout log

Re: Ville's Training Log
12-06-20 05:42 AM - Post#905348    

4-Dec-2020
Walk around the Fen.

6-Dec-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B. Clean & Press: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 3, 60kg x 2 x 8

C. Power Clean: 65kg x 2, 70kg x 2 x 3

D1. Ring Row: BW x 8 x 3
D2. GHR: BW x 7 x 3

E. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

F. Ramp Rollout: BW x 12 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started at 8:45am. Power Clean before each Press. I've been wearing VFFs since the end of September with all the lifts.

Bodyweight after training: 80kg

My workout log

Re: Ville's Training Log
12-08-20 08:14 AM - Post#905430    

6-Dec-2020
Later: Walk around the Fen.

7-Dec-2020
Walk around the Fen.

8-Dec-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. Front Squat: 20kg x 10, 40kg x 10, 60kg x 8, 70kg x 5 x 2
B2. Pull-up: BW x 3 x 5

C1. Press: 20kg x 10, 40kg x 8, 55kg x 5 x 2
C2. GHR: BW x 7 x 4

D. Farmer's Walk: 32kg KBs x 40m

E. Plank: 45s (L), 45s (R), 60s

Bird dog, hanging loose and stretches.

My workout log

Re: Ville's Training Log
12-10-20 09:20 AM - Post#905510    

9-Dec-2020
Walk around the village.

During the working day:

A. One Arm Press: 16kg x 10, 25kg x 5 x 3 (each arm)
B. Goblet Squat: 16kg x 10, 25kg x 5 x 3

10-Dec-2020
Warm-up

A1. Front Squat: 20kg x 10, 40kg x 10, 60kg x 8, 70kg x 6
A2. Parallel-grip Chin-up: BW x 5 x 4

B1. Press: 20kg x 10, 40kg x 8, 55kg x 5
B2. GHR: BW x 8 x 3

C. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

Bird dog, hanging loose, curl-up and stretches.

My workout log

Re: Ville's Training Log
12-12-20 06:10 AM - Post#905563    

11-Dec-2020
Walk around the Fen.

12-Dec-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B. Clean & Press: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 3, 60kg x 2 x 10

C. Power Clean: 65kg x 2, 70kg x 2, 75kg x 2 x 2

D1. Ring Row: BW x 8 x 3
D2. GHR: BW x 7 x 3

E. Farmer's Walk: 32kg KBs x 40m

F. Ramp Rollout: BW x 15 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started at 9:15am. Power Clean before each Press.

Bodyweight after training: 80.3kg

My workout log

12-12-20 02:36 PM - Post#905573    

Yay.

Aut viam inveniam aut faciam.

Re: Ville's Training Log
12-16-20 12:23 PM - Post#905748    

Cheers, Pixie!

16-Dec-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. Front Squat: 20kg x 10, 40kg x 10, 60kg x 8, 70kg x 6 x 2
B2. Pull-up: BW x 3 x 5

C1. Press: 20kg x 10, 40kg x 8, 55kg x 6, 5
C2. GHR: BW x 8 x 4

D. Plank: 45s (L), 45s (R), 60s

Bird dog, hanging loose and stretches.

Notes
Raining outside, no carries.

My workout log

Re: Ville's Training Log
12-19-20 05:58 AM - Post#905835    

17-Dec-2020
Shifting 2 cubic meters of logs from driveway to log store.

19-Dec-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. Front Squat: 20kg x 10, 40kg x 10, 60kg x 8, 70kg x 7 x 2
B2. Ring Row: BW x 6 x 5

C1. Press: 20kg x 10, 40kg x 8, 55kg x 6 x 2
C2. GHR: BW x 8 x 4

D1. Ramp Rollout: BW x 15 x 2
D2. Alternating DB Curl: 15kg DBs x 16 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started at 9am. Raining again, so no carries.

My workout log

Re: Ville's Training Log
12-21-20 06:12 AM - Post#905861    

19-Dec-2020
Later: Walk around the Fen.

20-Dec-2020
Walking neighbour's dogs around the Fen.

21-Dec-2020
Warm-up

A1. Front Squat: 20kg x 10, 40kg x 10, 60kg x 8, 70kg x 8, 80kg x 3
A2. Pull-up: BW x 3 x 5

B1. Press: 20kg x 10, 40kg x 8, 55kg x 6
B2. GHR: BW x 9 x 3

Bird dog, hanging loose, curl-up and stretches.

Notes
Quick morning workout, started at 9:15am. Raining outside, no carries.

My workout log

Re: Ville's Training Log
12-24-20 07:17 AM - Post#905946    

22-Dec-2020
Cleaning the house.

23-Dec-2020
Walk around the village.

24-Dec-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B. Clean & Press: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 3, 60kg x 2, 62.5kg x 1, 65kg x 1, 67.5kg x 1, 70kg x 1 x 3, 60kg x 3 x 3

C. Power Clean: 70kg x 2, 75kg x 2, 80kg x 1 x 3

D1. Ring Row: BW x 8 x 3
D2. GHR: BW x 9 x 3

E. Farmer's Walk: 32kg KBs x 40m

F. Plank: 45s (L), 45s (R), 60s

Bird dog, hanging loose and stretches.

Notes
Power Clean before each Press.

Bodyweight after training: 79.8kg

My workout log

Re: Ville's Training Log
12-27-20 09:31 AM - Post#906032    

26-Dec-2020
Walk around Kingfishers Bridge Nature Reserve.

27-Dec-2020
Morning: Walk around the Fen

Afternoon:
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. Front Squat: 20kg x 10, 40kg x 10, 60kg x 8, 70kg x 8, 80kg x 4
B2. Pull-up: BW x 3 x 4, BW x 5

C1. Press: 20kg x 10, 40kg x 8, 55kg x 7, 6
C2. GHR: BW x 10 x 4

D. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

E. Ramp Rollout: BW x 15 x 2

Bird dog, hanging loose and stretches.

Notes
Bodyweight after training: 80.7kg (oh dear)

My workout log

12-27-20 10:08 PM - Post#906062    

Great consistent work Ville, as always.
Best wishes to you and your family in 2021.

Aut viam inveniam aut faciam.

12-29-20 06:18 AM - Post#906099    

• pink.pixie Said:

Thank you, Pixie! Hope you've had a great Christmas holiday. Happy New Year 2021 to you and your family!

My workout log

Re: Ville's Training Log
12-29-20 06:21 AM - Post#906100    

28-Dec-2020
Walk around Ely country park and riverside.

29-Dec-2020
Warm-up

A1. Front Squat: 20kg x 10, 40kg x 10, 60kg x 8, 70kg x 9
A2. Pull-up: BW x 3 x 3, BW x 5

B1. Press: 20kg x 10, 40kg x 8, 55kg x 6
B2. GHR: BW x 10 x 3

C. Farmer's Walk: 32kg KBs x 40m

Bird dog, hanging loose, curl-up and stretches.

Notes
Quick morning workout, started around 10am.

Bodyweight after training: 80.6kg

My workout log

Re: Ville's Training Log
12-31-20 05:47 AM - Post#906168    

30-Dec-2020
Walk around the Fen.

31-Dec-2020
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B. Clean & Press: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 3, 60kg x 2, 62.5kg x 2 x 8

C1. Ring Row: BW x 8 x 2
C2. GHR: BW x 10 x 2

D. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

E1. Ramp Rollout: BW x 15 x 2
E2. Alternating DB Curl: 15kg DBs x 16 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started around 9:15am. Power Clean before each Press. Outbuilding was freezing cold. Otherwise not too bad, but my toes start to freeze inside the VFFs.

Bodyweight after training: 80.3kg

My workout log

Re: Ville's Training Log
01-02-21 05:41 AM - Post#906237    

1-Jan-2021
Long walk around the Fen.

2-Jan-2021
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. Front Squat: 20kg x 10, 40kg x 10, 60kg x 8, 80kg x 3 x 3
B2. Pull-up: BW x 3 x 6

C1. Press: 20kg x 10, 40kg x 8, 50kg x 6, 60kg x 4
C2. GHR: BW x 10 x 4

D. Farmer's Walk: 32kg KBs x 40m

E. Plank: 45s (L), 45s (R), 60s

Bird dog, hanging loose and stretches.

Notes
Morning workout, started around 9:15am.

Bodyweight after training: 80.6kg

My workout log

Re: Ville's Training Log
01-06-21 09:21 AM - Post#906414    

3-Jan-2021
Long walk around Wimpole Estate.

6-Jan-2021
Warm-up

A1. Front Squat: 20kg x 10, 40kg x 10, 60kg x 8, 80kg x 3 x 2, 80kg x 1
A2. Pull-up: BW x 3 x 6

B1. Press: 20kg x 10, 40kg x 8, 55kg x 7, 6
B2. GHR: BW x 10 x 4

C. Farmer's Walk: 32kg KBs x 40m

Bird dog, hanging loose, curl-up and stretches.

Notes
Quick workout during lunch break. It's been a busy week with work and home schooling starting again. Lower back wasn't entirely happy with 80kg Front Squats, I had a slight twinge in the right QL as I was getting ready for the second rep of the last set, so aborted there. I think lower back went into slight hyperextension as I was standing. Not too bad though, I'm surprised I made it this far. I'll have to think how to proceed, possibly lower weights and more "cardio" coming up.

My workout log

Re: Ville's Training Log
01-08-21 08:28 AM - Post#906488    

7-Jan-2021
Walk around the village.

8-Jan-2021
Run/walk: 3.32km in 21m 56s (avg pace 6:37/km)

My workout log

Re: Ville's Training Log
01-09-21 05:54 AM - Post#906514    

9-Jan-2021
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. Front Squat: 20kg x 10, 40kg x 10, 60kg x 10
B2. Swing: 25kg x 10 x 3

C1. Press: 20kg x 10, 40kg x 8, 50kg x 10
C2. Swing: 25kg x 10 x 3

D1. GHR: BW x 10 x 3
D2. Swing: 25kg x 10 x 3

E1. Ring Row: BW x 8 x 3
E2. Swing: 25kg x 10 x 3

F. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

G. Ramp Rollout: BW x 15 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started around 9am.

Bodyweight after training: 80.6kg

My workout log

Re: Ville's Training Log
01-11-21 07:49 AM - Post#906602    

10-Jan-2021
Walk around the Fen.

11-Jan-2021
Run/walk: 3.34km in 19m 59s (avg pace 5:59/km)

Notes
Bodyweight after training: 80.0kg

My workout log

Re: Ville's Training Log
01-12-21 08:51 AM - Post#906644    

12-Jan-2021
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. Front Squat: 20kg x 10, 40kg x 10, 60kg x 10
B2. Swing: 25kg x 10, 10, 15

C1. Press: 20kg x 10, 40kg x 8, 50kg x 10
C2. Swing: 25kg x 10 x 3

D1. GHR: BW x 10 x 3
D2. Swing: 25kg x 10 x 3

E1. Pull-up: BW x 4 x 3
E2. Swing: 25kg x 10 x 3

F. Farmer's Walk: 32kg KBs x 40m

G. Plank: 45s (L), 45s (R), 60s

Bird dog, hanging loose and stretches.

My workout log

Re: Ville's Training Log
01-15-21 10:57 AM - Post#906790    

13-Jan-2021
Walk around the village.

15-Jan-2021
Run/walk: 3.64km in 21m 16s (avg pace 5:50/km)

My workout log

Re: Ville's Training Log
01-16-21 06:02 AM - Post#906814    

16-Jan-2021
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. RFESS: BW x 10 x 3, 20kg WV x 10 (each leg)
B2. Swing: 25kg x 10 x 4

C1. Press: 20kg x 10, 40kg x 8, 50kg x 11
C2. Swing: 25kg x 10 x 3

D1. GHR: BW x 10 x 3
D2. Swing: 25kg x 10 x 3

E1. Ring Row: BW x 9 x 3
E2. Swing: 25kg x 10 x 3

F. Ramp Rollout: BW x 16 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started around 9:30am. I've decided to let my spine decompress again, so switched to Rear Foot Elevated Split Squat (RFESS). Also trying to ease into running twice a week, which is quite an increase in leg training.

Bodyweight after training: 80.0kg

My workout log

Re: Ville's Training Log
01-19-21 08:11 AM - Post#906936    

17-Jan-2021
Long leisurely walk around the Fen: 6km in 1h 30m.

19-Jan-2021
Run/walk: 3.65km in 21m 9s (avg pace 5:47/km)

Bodyweight after training: 80.0kg

My workout log

01-19-21 10:06 AM - Post#906948    

Interesting for me to read because that is how I am playing with it these weeks...
I do about 5km/h now when walking....but it can vary on different days, can go a bit faster at times but on some days I stay at normal pace 6km in 1,20h (mixed road and terrain and snow included , snow slows it down but OTH it is more work).

Good job Ville, keep it rolling.

Aut viam inveniam aut faciam.