w1d1 – does it make sense?

the vacation trip was probably exactly what we needed. we had a really good time relaxing in an environment where we really did not do anything in particular. there was beautiful nature, savory dishes every day and historical landmarks to enjoy. the accommodation was a pension which we chose based on the following criteria:

  • pension serves breakfast and dinner consisting of proper food (i.e. similar to home cooking).
  • no childrens club, no activities
  • adults go there to get the fuck out of cities and read books instead (I read three during our stay)

I also want to make clear that overall, life is good. putting down the cats was something we truly wished to avoid but we have made an effort to create positive experiences as a sort of counter-weight to this. it is just strange how some things really do not play out like you hoped they would. this also applies to my work situation, although I seem to have  solved that particular issue seems for the time being (two more weeks off, work load significantly lowered to just full-time during the autumn).

mecha fantasts (celica), here is something for you.

back to lifting after a week off. I expected my rep strength to be absolutely worthless, mostly due to previous experience but also due to old man wisdom (coach/fatman).

main lift

military press, 3 / 3  / 3+. after warmup:

  1. 3x 56 kg
  2. 3x 63.5 kg
  3. 4x 71 kg (3+)
  4. 2x 71 kg (not really a joker set, I just got irritated)

so, I missed the fifth rep. or rather, I could not move the bar after doing four strict reps. while not a horrible failure in any way, it was not the success I hoped for. my personal goal is to always make five reps on 3+. not really sure why, though, but it has something with me not wanting to increase the load too quickly.

edit: I just discovered I’m not only weak, I am also a complete ass-hat when it comes to reading my own excel sheets. I opened the wrong sheet and did weights meant for 1+, not 3+. what I should have done was 3+ on 67.5 kg. nothing else. not sure how I’ll rescue this with regards to volume etc. maybe just continue and pretend like it’s raining.

assistance lifts

paused bench press

  1. 10x 76 kg (+ 60 band pullaparts)
  2. 10x 76 kg (+ 60 band pullaparts)
  3. 10x 76 kg (+ 60 band pullaparts)
  4. 10x 76 kg (+ 60 band pullaparts)
  5. 10x 76 kg (+ 60 band pullaparts)

the bar was quite heavy after the third set. still did the reps the program called for. pecs and triceps burned afterwards, I take it as a sign of weakness leaving the body.


  1. 10
  2. 10
  3. 10
  4. 10
  5. 10

since I’ve been doing some pullups during the summer while lifting with my friend in the crossfit gym, I decided to continue doing to. not wanting to give crossfit or its associated brands any credit for anything I still have to admit that the rogue rigs are considerably more pleasant to hold than the pullup bar in my work gym.

had time for bonus lifts.

dumbbell shoulder press

  1. 10x 22 kg
  2. 8x 22 kg
  3. 8x 20 kg

plate biceps curl

  1. 15x 20 kg
  2. 15x 20 kg
  3. 15x 20 kg

that’s all.

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8 kommentarer till w1d1 – does it make sense?

  1. jaysun1971 skriver:

    Sounds like a great time. Why is it that the Nordic countries seem to have this vacation/quality of life thing figured out?

    Nice job on the lifts. I like some aspects of CF and the Rogue gear is top-shelf stuff. Last week, I too, misread my weights on squats.

    • lyftapajobbet skriver:

      since we are all communists (well, used to be anyway) up here we know to appreciate the good things in life, such as vacations. 🙂

      I dream about building a home gym. gotta buy a house first, and that is still a few years into the future.

      how did you solve it? just switched weeks?

      • Fatman skriver:

        You used the wrong weights on your overhead press. Now the progression is ruined and all your effort with 3/5/1 was for nothing. You must offer penance to Wendlergod by doing hill sprints.

        Or you could just do the same weight in 2 weeks’ time.

        Also I disagree about vacation. Everyone knows that true happiness and purpose in life can only be achieved by working 50-hour weeks and taking no more than 10 days off per year and generating extra dividend for a shadowy group of people who couldn’t care less whether you’re alive or dead.

      • lyftapajobbet skriver:

        yes, I will do penance and hope that the W forgives, although he does not ever seem to forget.

        I tried that and did not even get a fucking t-shirt. did get sick leave, though. that’s something.

  2. jaysun1971 skriver:

    I’m a socialist at heart I guess.

    I caught my mistake when I was in the middle of my third set of ten and just finished with the regular weights.

  3. MichiganMethod skriver:

    Just keep following the program like you would normally. You just got a little glimpse of what next week is going to be like. That’s like lifting in a time machine.

  4. Ping: w1d3 – the gru-hind | lyfta på jobbet


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