Mondays workout; kwa phase 5 day 1 pluss 20 minute walk. Low carb and 1100kcals.

Good tip. Had two whole days chainsawing trees, dragging them to be burnt a few weeks back, and that was certainly a form of cardio. Yesterday I did the KWA phase 4 day 25. Went to the cabin, and brought my running gear except the shoes. So have to run with mountain boots, but that’s no excuse. Kids enjoying the 5cm of snow:

@Shawn Burgo I am no expert, but what I did to progress in the OH press was to (1) build volume with a lower weight, (2) do small sets with target weight, and (3) do push presses and squat thrusters with a heavier weight. When I was at 16kg and wanted to progress to 20kg which I could press once or twice, I had one workout every other week (this can quickly be too much on the shoulders) with 16kg where I did 100reps in whatever increments I could do (typically 12 reps) with 3-6 minute breaks. Once a week I did some kettlebell complex where I incorporated the push press or squat thruster with 3-5 reps and 3 sets with the 24kg bell. And every other week I did 30-50 reps with target weight in whatever increment I could do (1-5) with 3 minute breaks. Technique videos also help - for me it’s all about inhaling and «blowing up» my ribcage before pushing (I don’t exhale on the way up but some do). This worked for me after stagnating at 16kg for a long time, but as I said - no expert :)

December is a month of excessive eating of fatty foods, cakes, and a high alcohol consumption. Year after year this month destroys my progress, and I have concluded that I have to skip those traditions this year in order to keep progressing. So a challenge with a different focus than eating/drinking alot would be helpful. However, I am starting the KWA phase 5 on monday which is a much needed deload phase so I would rather challenge myself on the diet than on increasing workout load. Have some aches that needs some healing/deloading.

Saturday: jogging 8,5km with mountain boots on snowy roads and trails with 5cm of snow. Loved being outdoors in the cool air and white scenery:

Thursday - no workouts. Had only 3 hours of sleep again so gave myself the day off and a large steak. Did not take creatine and now I had almost 7 hours, which is pretty good. Back on the horse again today. -12 celsius outside now so need to get a cold mask for running.

@Chris McCann congratz on the 2kg!

Probably diet, though no reason to choose only one. Sneaking in a bit of accountability; 100 swings in the morning, and the KWA pgase 4 day 24. This one was an absolute nightmare with HR of 182 and almost vomiting afterwards. Diet was in a deficit og about 500kcald but for some reason I bought and ate choco pops 🤷🏻‍♂️ Need to stop taking creatine as I’m pissing like an old lady at night, and it’s f’n up my sleep.