Deadlift m2 w4

Stretching / Rope
Deads 145x5, 180x5, 215x5
Lunges 3x10 l/r

Press m2 w4

Stretching / Rope
Press 60x5, 70x5, 85x5
Chins 3x5 - various grips
Neck Isos
Maxwell Daily Dozen between sets

-Love backoff week

Squat m2 w3

Stretching / Rope
Hang Power Snatch 45x3, 75x3, 105x2x3
Squat 155x3, 175x3, 195x5, 220x3, 245x9
GM 115x12x5
HLR 5x6
Side-bends 24KGx10x1, 16KG 60reps

-Snatches still easy
-Form kind of fell off on squats
-Still get that funky feeling doing GMs - try out some band GMs next cycle

Bench m2 w3

Stretching / Rope
Bench 95x5, 115x5, 145x5, 165x3, 185x7
Chins 25reps (sets of 5 between benches)
DB Bench 50#x60reps (12,12,10,8,10,8)
DB Row 50#2x10, 70x30/26
Neck Wrap 10#x100 (forwards and side to side - 30,20,30,20)

-Got 8 reps with 185 but the 8th rep was just stupid. Put myself in a really dangerous position just trying to get the bar to the rack, so I'm DQ'ing myself. Lessons to take home: 1)Push it but don't push it without a spotter 2)Focus on staying tight 3)Make sure feet are planted and pushing in to the floor.
-Attempted some Kroc rows. It appears from vids that you're supposed to rest between left and right. This makes sense because I didn't, and was too gassed to get 30 reps with my right arm.
-Neck so pumped I feel like a bobble head.

Deadlift m2 w3

Have a lot on my plate today so made it short.

Rope/stretching
Deadlift 155x5, 185x3, 215x3, 270x5, 305x3, 340x8 PR
HLR 25reps

-Switched to touch and go method for deadlift. That and no cleans before may have given me the PR. Felt like I could have done more however.

Press m2 w3

Stretching / Rope
Press 60x5, 85x5, 105x5, 120x3, 135x7 PR
Chins 60reps (5,5,5,5,6,6,8,5,5,5,5)
Dips 60reps (8,8,8,10,12,4,5,5)
Neck raises 20# 60reps (10,10,20,15,5)

-rep 7 for presses was nasty, no cheating but slow and uneven. Need to brace with abs and back more for protection. I feel like I could tweak something here if not careful.
-did a few less dips than I wanted to today

Squat m2 w2

Stretching and rope
Hang Power Snatch 45x3, 75x3, 100x2x3
Squats 155x5, 180x3, 205x3, 230x12 PR
GM 115x10, 135x10x4
HLR 6x5
Bench sit-ups (legs squeezing bench for anchor) x15, 3x10
~1:10

-Snatches were easy
-Happy with the squat PR - not the best form in the world on the top set
-GMs were a little tough - felt some sort of nerve type thing at the top of my hips, use the same weigh / reps next time and see if it persists
-Felt stronger in HLRs, bench sit-ups were tougher than anticipated.

Bench m2 w2

Stretching / Rope
Bench 95x5, 115x3, 135x3, 155x3, 175x10 PR
A1. One-arm DB Bench 50# 54reps (10,10,10,12,12)
A2. DB Row 50# 68reps (10,12,13,13,20*)
Neck wrap 10# 110reps (forwards and side to side)
Chins 5x5 various grips between sets of benches and neck
1:05 total

-Got some rest and got a good bench. A few of the reps didn't have a satisfactory pause, but good enough. Ass was in constant contact with the bench.
-DB bench was taken just about to the max. Last set of rows were done with the thick handle and close to the max for grip endurance.
-Chins were really hard after the rows.
-Good showing overall.

Deadlift m2 w2

Stretching / Rope
Took a shit
Hang Power Clean 45x3, 75x3, 115x3, 155x2x3
Deadlift 180x3, 215x3, 250x3, 285x3, 320x7
HLR 4x6

Thus concludes a shitty week of training. Things I did wrong:

• Did not make sleep a priority


• Neglected JM, and foam rolling


• Did not take an extra day off when in doubt


• Trained the day after Squats


• Zero conditioning


• Pork the night before seems to equate to poor training the next day

These are things I already know, but must put in to practice.

Press m2 w2

Stretching / Rope
Press 60x5, 70x5, 85x3, 100x3, 115x3, 130x8
Dips 75
Chins 50
Neck raise 25x15x5

-Presses suck actually did less than a previous PR. The only excuses I can make is that I didn't sleep enough last night and Deads or Squats the day before seem to take a toll on upper bodywork the next day. Last PR for presses came 3 days after squats.
-Up the dips and chins 10 reps a piece.
-Stick with the same for neck raises.
-I'm toying with the idea of setting the timer for 50min on press and bench day and working against the clock to bang out as many reps as possible. Time really isn't an issue right now though.

Squat m2 w1

Stretching / Rope
Hang Power Snatch 45x3, 75x3, 95x2x3
Squat 135x3, 155x3, 170x5, 195x5, 220x13 PR
GMs 115x10, 125x10, 135x10x3
HLR 5x5
Situps 10x15x2, x10
FCT 80x10x2, x15

-Snatches felt good and easy
-Squat was feeling really good
-Do another set with 135 for GMs next time
-Last set of HLRs were pretty shitty
-Not feeling FCTs, I'm not sure how much I really get out of them
-About an hour and twenty minutes total.

Bench m2 w1

Stretching / Rope
Bench 95x5, 115x5, 125x5, 145x5, 165x10
DB Bench 50x15, 10, 8, 10
DB Row 50x12x3, x20
Neck wrap 100reps forwards and left/right
Chins - 25reps various grips between sets
1hr
Mow lawn.

-A little worn today, but I wanted to prepare for a sedentary weekend.
-Last set of benches was not focussed or strong. The last couple bench sessions have been way better but I did have at least a day between them and deadlift sessions. Something to think about.
-was trying to get out of there quickly due to the smoke today and tried something different with asst. work. Good efforts but about the same workout length as usual.

Deadlift m2 w1

Been pussing out and suffering from atrophy for the past few days due to tons of smoke in the area. Decided to suck it up today literally. My head and lungs feel like shit.

Stretching
Rope
Deadlift 155x5, 185x5, 215x3, 235x5, 270x5, 305x12 PR
HLR 4x5
Side bends 16kg x15x4
45min

Moved a bunch of furniture and shit later.

-Deadlifts for more than 8 reps suck
-Last couple HLR reps were pretty weak - lots of arm bend