Deads

July 31, 2020
Evening

Too freaking hot. Still on the technical work. Feel malnourished, dehydrated, and weak.

Deadlift 380 x 5 x 3r

Rack Pull 186.5k x 3 x 3r

Shrug 146k x 3 x 10r

Hanging Leg Raises 3 x 10r

Bench

July 29, 2020
Before Supper

So freaking hot

DB Bench 115e x 4 x 3r

BB Row 245 x 4 x 8r

BFR Axle Curl 25/35k x 8r 45k x 7r

BFR Reverse Axle Curl 37.5k x 2 x 8r

BFR DB Skullcrushers 40e x 15-15-12

W1 Squat

July 28, 2020
Before Supper

The beginning of another squat cycle. Too freaking hot.

Front Squat 70/100/121/126/126k x 2r

Squat 133.5k x 6 x 5r

RDL 245 x 2 x 10r

Hanging Leg Raise 3 x 10r

Press & Deads

July 25, 1020
Before Supper

Speed/Technique Deads and press combo day.

Push Press 205/215/225/225/225  x 3r

Deadlift 375 x 5 x 3r

Rack Pull 181.5k 3 x 3r

Shrug 146k 3 x 10r

DO Axle Holds 115k x 0:35/0:30

BFR DB Skullcrushers 40e x 12-12-12

BFR Seated Hammer Curls 40e x 10-10-10

Hanging Leg Raise 3 x 10r

https://www.instagram.com/p/CDFSRD7gizu/?igshid=14s3m9o77s9ij

Bench

July 22, 2020
Before Supper

DB Bench 115e x 3 x 3r

DB Row 115e x 3 x 8r

EZ Curl 15/35/45/55/60k 5r

Reverse Axle Curl 15/25/30/35/35 x 8r

Superset - 0:30 rest after each SS
BFR DB Skullcrushers 40e x 3 x 12r
BFR Seated Hammer Curls 40e x 3 x 10r

https://www.instagram.com/p/CC9tEupgNAw/?igshid=128418jao0jhv

Squat Deload

July 21, 2020
Before Supper

Deload day. Had a great squat peak last week and was surprised by zero DOMS or fatigue but I'd best have a easier day before peaking again.

Squat 150 x 5 x 3r

Hanging Leg Raise 3 x 10r

Deads

July 18, 1020
Before Supper

Speed/Technique

Deadlift 370 x 5 x 3r
Rack Pull 168k 3 x 3r
Shrug 141k 3 x 10r
Hanging Leg Raise 3 x 10r

https://www.instagram.com/p/CCzcNcTgC9y/?igshid=bfjjdhwtrita

Bench

July 17, 2020
Before Supper

Leaving the back work until tomorrow since I'm doing pulls then. 

DB Bench 105e x 5/5/5/5/10r

EZ Curl 15/35/45/55/57.5/57.5k x 5r

Rev Axle Curl 15/25/30/32.5/32.5k x 8r

BFR Hammer Pressdowns x 30-14-9-7

BFR Hammer Curl x 20-12-10-8

https://www.instagram.com/p/CCwv4r5gmMc/?igshid=oepp99qloa48

Squat

July 15, 2020
Before Supper

Squat 204k x 5/2/2/2

Hanging Leg Raises x 3 x 10r

https://www.instagram.com/p/CCrnW00gJil/?igshid=1w27tjprqohli

Press

July 11, 2020
Evening

BB Strict Press 195 x 3/3/3/3/7r

EMOM Chins (284) x 10 x 1r

https://www.instagram.com/p/CChmXmxgbyG/?igshid=1kr7m0cojvv72

Deads

July 10, 2020
Before Supper

Going to put a proper 6 weeks into technical/speed work on pulls.

Deadlift 365 x 5 x 3r

Rack Pull 166k x 3 x 3r

Shrug 138k x 3 x 10r

TB Holds to 480 x 0:20 - good enough to start this movement

Hanging Leg Raise 3 x 10r

Bench

July 9, 2020
Before Supper

DB Bench 105e x 4 x 5r

DB Row 105e x 3 x 10r

BB Cheat Curl 15/25/35/45/55k x 5r

Axle Reverse Curl 15/25/30k x 8r

BFR Hammer Grip Pressdowns x 28-12-8-8

BFR Band Hammer Curl x 30-15-12-10

Squat

July 7, 2020
Before Supper

Front Squat 70/100/121/126/131/136k x 2r

Squat 161k x 6 x 5r

Deadlift 3 paused - 3 reg
325 x 4 x 3-3

Hanging Leg Raise x 3 x 10r

https://www.instagram.com/p/CCXMsstAoAg/?igshid=7ct3clszooqc

Press

July 4, 2020
Afternoon

Strict Press 195 x 4 x 3r

Standing French Press 115 x 5 x 8r

Bradford Press 115 x 5 x 12r

Chin EMOM 15 x 1r plus a 60 second dead hang after the last rep. 

Deads

July 3, 2020
Before Supper

Trying a 12 week block. Over caffeinated. I hate reps!

Deadlift
225/275/315 x 10r
345 x 8r
375 x 6r

Shrug 295 x 3 x 10r

CS Lying Row 90 x 3 x 10r

Leg Raises 3 x 10r

Bench

July 1, 2020
Afternoon 

Damn yesterday beat me up. 

DB Bench 105e x 3 x 5r

DB Row 105e x 3 x 8r

BFR Nautilus Curl 60 x 25-12-10-8

BFR OH Band Extensions Avr x 30-15-15-15 30-15-15-15