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Training Log Archive: RASPUTIN

In the 7 days ending Jan 26:

activity # timemileskm+ft
  Strength Training3 3:30:00
  Rowing (erg)1 2:00 0.31(6:26) 0.5(4:00)
  Ski Erg1 1:50 0.31(5:54) 0.5(3:40)
  Total3 3:33:50 0.62 1.0
averages - sleep:7.5 weight:213lbs

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MoTuWeThFrSaSu

Friday Jan 24 #

Strength Training 1:00:00 [3]
slept:7.0 weight:212lbs

Squat
45-95-135-155x5
Back squat 3x5 @ 185

Press
Work to ~5RM - 115?
Press 3x5 @ 80% rounded 100 to 105

Pullups:
testing
10-10-5-5
shoulder OK?!


Small window today

Thursday Jan 23 #

Note
slept:8.0 weight:214lbs

woke up a few times
WFH

Wednesday Jan 22 #

Strength Training 1:00:00 [3]

warmup

Power Clean
work to 3RM
bar-95-115-135-145 close enough. rusty. 1st cleans in years.
3x5 @ 80% ~3RM = 115 :/
speed. light. Still tweaks L shoulder. not right?! video
slow elbow?

Pullups
warmup, 3x max reps

____
Ski Erg
Accessory

Ski Erg 1:50 [3] 0.5 km (3:40 / km)

Tuesday Jan 21 #

Strength Training 1:30:00 [3]

Back Squat 3x5 @ 175 (10lb more than last)

Bench Press
Work to heavy ~ 5RM
135-155-185-195. No spotter, and R shoulder iffy.
Not worth pushing 205x5 today. Next week.
3x5 @ 85% = 165
135x20
5x100 Erg ~ 18”, 1:28/500 r33, d9
janky chain clicks on first pull

Rowing (erg) 2:00 [3] 0.5 km (4:00 / km)

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