12.29

Bench 95,125,140,160,180x5,145x5/5
BSS 5x10
Ab wheel 5x10
Chins 10x3
Air dyne sprints x 6

12.27

New cycle https://www.jimwendler.com/blogs/jimwendler-com/krypteia-2-days-week but 3x a week
Squat 155,175,180,210,235,180x5/5
Dips 5x10, KB row 5x10 alternated between sets
33min

12.26

Treadmill 5min 12/mi, 30min 10/mi, 5min 12/mi - 3.86 mi, 40:12, 10:25 /mi

12.25

Press 65,95,110x5,125x3,140x7,110x6/5
Chins 6x5
GM 110x15/5
KB row 32x15/5

12.24

Treadmill 4.00 mi, 45:12, 11:18 /mi, 2.5% grade as usual

12.23

Deadlift 155,175,205x5,230x3,255x12,205x6x5
Chins 6x5
Dips 5x12
Chins 8,4x6
Airdyne sprints upto 95rpm every 2min x 6

12.22

Treadmill 3.38 mi, 33:30, 9:55 /mi 5min easy, 20min med, 5min easy

12.21

Bench 135x5,155x5,175x4,195x9,155x6,7,8,8,10
Chins 5x5
KB Row 32kgx15/5
Ab wheel 5x15

12.20

4.00 mi 45:32 11:23 /mi

12.19

Squat 155x5,175x5,205x5,230x3,255x11,205x6/5
Chins 5x5
Dips 5x12
Chins 5x6

12.18

Jog to hill, 6 hill sprints, 10min jog

12.16

Press 95x5,105x3,120x3,135x7,105x7,8,10
Chins 5x5
GM 105x20/3
KB Row 32x15/3

12.15

Jog 1.85 mi, 18:35, 10:01 /mi

12.14

Deadlift 155x5,190x3,215x3,240x12,190x7,8,9,10
Chins 5x5
Dips 4x12
Chins 2x8,6,8
Curls and laterals

12.12

Jog to hill, 5 hill sprints, 1 mile jog after.

12.10

Bench 135x5,145x3,165x3,185x11,145x6,8,8,10
Chins 5x5
KB Row 3x15,20
Ab wheel 3x20

12.09

Run 2.93 mi, 29:02, 9:53 /mi

12.08

Squat 155x5,190x3,215x3,240x12,190x6,7,9,10
Chins 5x5
Dips 3x12,15
Chins 3x6,12
Airdyne sprints x 5

12.06

Press 95,110,125x10,95x7,7,8,10
Chins 5x5
GM 95x20/4
KB Row 15,15,20,15

12.05

Jog to hill, 6 short hill sprints, jog home

12.04

Deadlift 155x5,175x5,200x5,230x15,175x8,10,10,10
Chins 5x5,6,8,4,5,5
Dips 10,15,16,10,10

12.02

Jog 1.95 mi, 19:14, 9:49 /mi