I really suck at keeping journals

[rallyum]

Hello Kitty Wednesday 29/3

Buddy sent me this and wanted to die from cringe

Fronts - 135 x 3 x 3
DB Press - 32 x 6 x 3
Chins - BW x 12 x 3
Run - 10kms @ hour

[rallyum]

Leave it to beaver, Thursday 30/3

Bobr attac! Bobr stay! Bobr defen!

Snatch - 95 x 2 x 5
Pushups - BW x 20 x 3
Ring Rows - BW x 20 x 3
Run - 10kms @ hour

[rallyum]

Vibin', Friday 31/3

Been a long week. Also, robots suck

C&J - 115 x 1 x 5
HSPU - BW x 5 x 3
Ring Chins - BW x 15 x 3
Run - 10kms @ hour

[rallyum]

Super Smash Panda, Monday 3/4

Switching to contrast training, weights starting to get heavy and need more explosion

A1. Sumo - 190 x 3 x 3
A2. Broad Jumps - 2 x 5
B1. DB Bench - 44 x 3 x 3
B2. DB Rows - 44 x 6 x 3

Run - 10kms @ hour

[rallyum]

I want to unalive, Tuesday 4/4

Sometimes i'll run like a t-rex with my arms out in front to break the monotony of running, but happened to run into an old ex and she was like "oh". What made it worse was i was wearing a Jurassic Park t-shirt my mum recently got for me on sale, because i happened to like dinosaurs some thirty years ago.... :/

A1. Fronts - 140 x 3 x 3
A2. Box Jumps - 2 x 5
B1. DB Press - 34 x 6 x 3
B2. Pulldowns - 100 x -2 AMRAP x 3
B3. MB Slams - 6 x 3 x 5

Run - 10kms @ hour

[rallyum]

Maneki Neko, Wednesday 5/4

Just one more sleep til the Easter Show and my months of shooting practice materialise

A1. Snatch - 100 x 1 x 5
A2. UHMB Throw - 8 x 2 x 8
B1. Pushups - BW x 20 x 3
B2. Ring Rows - BW x 20 x 3

[rallyum]

Flappy ears Friday, 7/4

Lil homie tried to regain his balance by flapping his ears lmao

A1. C&J - 120 x 1 x 5
A2. MB Pass - 6 x 2-3 x 8
B1. DB Press - 24 x 15 x 3
B2. Ring Chins - BW x 15 x 3
B3. MB Slams - 6 x 3 x 3

Run - 10kms @ hour

[rallyum]

Sea urchin Saturday, 8/4

Helmet would be nice, been catching strays all weekend long at these family get togethers lmao

A1. Sumo - 190 x 3 x 3
A2. Broad Jumps - 2 x 5
B1. DB Bench - 44 x 3 x 3
B2. DB Rows - 44 x 6 x 3

Run - 10kms @ hour

[rallyum]

Wabi sabi Sunday, 9/4

The art of impurrfection, aka the art of messy house because the Easter egg hunt got held at yours -___-

A1. Fronts - 140 x 3 x 3
A2. Box Jumps - 2 x 5
B1. DB Press - 34 x 6 x 3
B2. Pulldowns - 100 x -2 AMRAP x 3
B3. MB Slams - 6 x 3 x 5

Run - 10kms @ hour

[rallyum]

Babe wake up, the russians are civil warring lmao



edit: GAHH it's over, worst coup ever >___<

No explosions in the Kremlin, just six downed helos, one fixed wing and an exploded oil depot.... lame

source

[rallyum]

Guess i should update, restarted concurrent training last month, being able to lift and run in the same session which has been a godsend for my eternal disdain for doing laundry

Also hit a 1.5x bw snatch last week, bow chicka wow wow, and almost took off my head failing a double bw C&J lmao. Also got to see the new Spoderman Across the Spider-Verse and words cannot convey how much i love the Spiderman franchise



Sounds of death, Wednesday 28/6

I want a polecat so bad

1. Snatch - 90 x 2, 95 x 1, 100 x 1
2. SG RDL - 120 x 10 x 3
3A. Sled Press - 140 x 40m x 3
3B. DB Row - 35 x 15 x 3
4. Run - 10kms @ 60 mins recovery w/ strides

Notes: Gonna use sled presses to indirectly build my C&J, as it allows me to generate the most amount of force in a split stance position

[rallyum]

Every problem is an opportunity in disguise, Friday 30/6

1. Fronts - 140 x 5 x 5
2. HSPUs - BW x 8 x 3
3A. Pulldowns - 100 x 15 x 3
3B. MB Slams - 8 x 3 x 3
4. Run - 10kms @ 60 mins recovery w/ strides

Notes: 1+2 to simulate a C&J, with the handstand pushups also working to decomp mah spine after the fronts

[rallyum]

Ghibli Vibes, Saturday 1/7

1. C&J - 120 x 1, 122.5 x 1, 125 x 1
2. Wall Ball - 16lbs x 8 x 3
3A. Pushups - BW x 15 x 3
3B. Ring Row - BW x 20 x 3
4. Run - 10kms @ 60 mins recovery w/ strides

[rallyum]

Never smile at a crocodile, Sunday 2/7

1. Sumo - 180 x 2, 190 x 2, 195 x 1
2A. Ring Chins - BW x 10 x 3
2B. MB Slams - 8 x 3 x 3
3. Broad Jumps - 3 x 3
4. Run - 20kms @ 80 mins tempo

[rallyum]

Hopping into the week like, Monday 3/7

Whole morning's been a disaster lmao

1. Snatch - 90 x 2, 95 x 1, 100 x 1 x 2
2. SG RDL - 120 x 10 x 3
3A. Sled Press - 140 x 40m x 3
3B. DB Row - 35 x 15 x 3
4. Run - 10kms @ 60 mins yog

[Fritz2022]

But i'm really gonna try and keep this one going. Also, prob won't reply to you if i dunno you - wasn't socialised as a kid and failed obedience classes

Mon 15/2

1) LISS - 10 mins
2) S+OHS - 105 x 1+1 x 3
3) C+FS - 125 x 1+4 x 5
4) LISS - 10 mins

Misc: Currently in Week 10/12 Operation FS. Also, the best part of Valentines Day is when all the chocolate goes on sale at the end of the night, hehe

You would not be the first!

[rallyum]

Watermelon doggo Saturday 2/9

Meowsta version. Anywho, changing up my training, really struggled this past soccer season with my agility and declining athletic rizz

1. Snatch - 95 x 6 EMOM
2. Pushups - 25 x 8 x 3 ep
3. Ring Rows - 25 x 8 x 3 ep
4. SG RDLs - 125 x 6 x 3 ep
5. Run - 10kms @ 60 mins w/ strides

Notes: Eccentrics and pauses for deceleration and stability when changing direction, and EMOMs for repeatability

[rallyum]

Rice cakes Sunday 3/9

Omg look at how he just plops down to eat lmao

1. Fronts - 145 x 5 x 5
2. DB Press - 36 x 5 x 3 ep
3. Ring Chins - BW x 8 x 3 ep
4. High Stepups - like stupid high box x 5 x 3 e
5. Run - 10kms @ 60 mins w/ strides

Notes: Stepups to activate glutes via prestretch, slow eccentric to learn body control and not eat box, and alternated legs each rep to reset stretch reflex as slow eccentrics kill elastic energy and i didn't have the power to get up lul

[rallyum]

Squirtle squad Monday 4/9

Rizz

1. Cleans - 135 x 6 EMOM
2. Sled Press - 130 x 40m x 5
3. Sled Row - 130 x 40m x 5
4. Glute Bridges - 60 x 5 x 3 ep
5. Run - 10kms @ 60 mins w/ strides

Notes: Single leg glute bridges with long pause and eccentrics to become a better lover and fix my wonky single leg glute firing pattern for better knee stability - i.e. i typically use my quad and calf to quickly jump and change direction, instead of glutes, meaning they're no longer there to stabilise in case something squirrely happens

[rallyum]

Me realising i'm about to hit my midlife Tuesday 5/9

Also me

1. Sumo - 195 x 3 x 5
2. MB Chest - 6 x 3 x 5
3. MB Slam - 6 x 3 x 5
4. DB Lunges - 32 x 15 x 3 e
5. Hill Sprints - 130m x 6

Notes: Achilles needed a stretch and needed to do some speed work, so two birds one stone with the hill sprints. Also, you can't build speed in the gym, typical squat velocity ranges from 0.3-1.3 m/s, whereas a sprint >7.14 m/s, where even a half hearted thirty second jog for a hundred metres is 3.33 m/s

[rallyum]

Ghib me food, Wednesday 6/9

I love how Ghibli can capture wonder in the most simplest and mundane of things

1. Snatch - 95 x 6 EMOM
2. Pushups - 25 x 8 x 3 ep
3. Ring Rows - 25 x 8 x 3 ep
4. SG RDLs - 125 x 6 x 3 ep
5. Run - 10kms @ 60 mins w/ strides

Notes: Despite the soreness, the eccentrics have noticeably improved my running. Has increased my flexibility which has naturally increased my stride length so i can cover more distance without needing to overstride. Just super sore

[rallyum]

Squishhh, Thursday 7/9

Deliberately ran to the city to see Benny the Seal and he wasn't even there, scam! >___<

1. Fronts - 145 x 5 x 5
2. DB Press - 36 x 5 x 3 ep
3. Ring Chins - BW x 8 x 3 ep
4. Stepups - 12 x 5 x 3 e
5. Run - 20kms @ 70 mins

Notes: Tramsheds is so overrated btw, food is made to be instagrammable but tastes meh

[rallyum]

This can't be real, Friday 8/9

Also

1. Cleans - 135 x 6 EMOM
2. Sled Press - 130 x 40m x 5
3. Sled Row - 130 x 40m x 5
4. Glute Bridges - 60 x 6 x 3 ep
5. Run - 10kms @ 60 mins w/ strides

Notes: Hooray, weekend can't come soon enough

[rallyum]

Caturday Saturday 9/9

Doggo version

1. Sumo - 195 x 3 x 5
2. MB Chest - 6 x 3 x 5
3. MB Slam - 6 x 3 x 5
4. DB Lunges - 32 x 15 x 3 e
5. Run - 16kms @ 65 mins

Notes: Debating if i wanna do the Sydney Marathon next week or not....

[rallyum]

Loafin' round, Sunday 10/9

1. Snatch - 95 x 6 EMOM
2. Pushups - 25 x 8 x 3 ep
3. Ring Rows - 25 x 8 x 3 ep
4. SG RDLs - 125 x 6 x 3 ep
5. Run - 10kms @ 60 mins w/ strides

[rallyum]

Start of the work week, Monday 11/9

1. Fronts - 145 x 5 x 5
2. DB Press - 36 x 5 x 3 ep
3. Ring Chins - BW x 8 x 3 ep
4. Stepups - 12 x 5 x 3 e
5. Run - 10kms @ 60 mins w/ strides

[rallyum]

This is why i train so hard, Tuesday 12/9

The only easy day was yesterday -the warrior poet

1. Cleans - 135 x 6 EMOM
2. Sled Press - 130 x 40m x 5
3. Sled Row - 130 x 40m x 5
4. Glute Bridges - 60 x 6 x 3 ep
5. Assault Bike - 30 mins HIIT

Notes: Was too smokey outside for my allergies

[rallyum]

Wednesdays, 13/9

1. Sumo - 195 x 3 x 5
2. MB Chest - 6 x 3 x 5
3. MB Slam - 6 x 3 x 5
4. DB Lunges - 32 x 15 x 3 e
5. Run - 10kms @ 60 mins

[rallyum]

Update on my declining athletic rizz, Wednesday 20/12

Speed still tragic, but my deceleration's vastly improved. So been getting easy separation this basketball season by simply exploding in the one direction to get my defender to commit, then stopping and changing direction and having them either fly by or stumble over because they can't control their more athletic momentum. That being said, need to change up my training, mentally over all the slow lifting

1. MB Slams - 6 x 5 x 3
2. Ring Chins - BW x 19, 16
3. SA Pulldowns - 40 x 10 x 3
4. SH Pulldowns - 30 x 10 x 3

Notes: No real plan for my training atm, but first exercise will be something explosive to fully activate the muscle, then an AMRAP to fully fatigue, third exercise will be something stretchy, then fourth will be a whatever

[rallyum]

This is genius, Thursday 21/12

Gift wrapping tiktok is legit so soothing lul

1. Box Jumps - 5 x 3
2. Squats - 100 x 26, 18
3. DB BSS - 30 x 10 x 3
4. Fronts - 70 x 10 x 3