Squat m4 w3

Stretching / Rope

HPSn 45x5, 65x5, 75x3, 90x5, 105x3, 115x1

Squat 155x5, 185x3, 210x5, 235x3, 265x5

Jumps

Swings 2x16kg x15x5

HLR 2x6, 4x5

Bench Sit-ups x15, 2x10

-Videoed the squats again - form was lookin good, and they feel way slower than they actually are. Could have managed another rep or two.

-Taking a back-off week. Lots of other work to get through - I'm looking forward to easy weights and some walking.

Bench m4 w3

Stretching / Rope

Bench 95x5, 115x5, 135x3, 155x5, 170x3, 190x5(6)

DB Bench 50x8, 10, 8, 8, 40x16

DB Row 40,50,60,70x10, 80x15

A1 Neck Flexation 10x15,20,15

A2 Extension 20x15,20,15

Rope 6min

-Ass came off the bench on rep #6

-Go to 40 for DB benches with higher reps and superset everything with chins

-Start using the HRM for the cardio

-supersetting sets of 3-5 chins between all presses and some jogging or easy rope after upper body days will be the norm from now on.

Walkin'

45min walk/hike -2miles

Stretching

Deadlift m4 w3

Stretching / Rope

PC 95x5, 115x5, 135x3, 145x5, 165x3, 185x1

Dead 195x5, 225x3, 285x5, 320x3, 360x4

-ugh just wanted to gtfo today - still feeling like shit

-taped the deads - need to work on form, the back isn't rounding much but I'm hardly using my legs at all. looks like and RDL.

Press m4 w3

Stretching / Rope

Press 65x5, 75x5, 95x3, 115x5, 130x3, 145x4

Chins 30 - sets of 5 between presses

-Getting over a nasty head cold and feeling extremely weaksauce.

-Got way out of position on the 2nd press - 3 and 4 were really slow.

Squat m4 w2

Stretching / Rope
HPSn 45x5, 55x5, 75x3, 85x3, 100x3, 110x3
Squat 155x5, 175x3, 195x3, 220x3, 250x7
HLR 5x6
Swings 2x16kgx10x5

-Less than I wanted for squats but hung it up at a good point. Videoed for form and it was good. Looks like a little the bar goes a little forward in the sticking point, but I'm not GMing nearly as bad as I thought.

Bench m4 w2

Stretching / Rope
Bench 80x5, 100x5, 120x3, 140x3, 160x3, 180x9 PR
Chins 5x5
DB Bench 50sx10x5
DB Row 50x10x2, 75x30
Neck strap 10lbs x 120reps
5min easy rope

-Pretty good form even on the last couple Bench reps - a bit stronger than last attempt with 180 about a month ago. Little by little.

Deadlift m4 w2

Stretching / Rope
PCs 80x5, 95x5, 115x3, 135x3, 155x3, 175x3
Deads 190x5, 225x3, 265x3, 300x3, 340x9 PR
Side-bends 35x15, 45x10, 55x10, 45x10, 25x15
HLR 4x6

-Felt like shit going in today - too much food and drink last night plus a bolivar to top it off. Rope and PCs felt really sluggish. The deads ended up nicely - a little more back rounding than I'd like but its all good. I need to video myself on these.
-Side-bends were done with plates as I was putting them away.

Press m4 w2

Stretching / Rope
Press 60x5, 75x5, 90x3, 105x3, 120x3, 135x8
Chins 4x5 between presses, 3x6,x5,2x4
Dips 5x10
Neck raise 20x20x3
Flexation 10x20x2,15

-last press was just barely, absolutely nothing left in the tank.
-most of the chins were ring chins - I feel weaker with these
-move to 22.5 and 12.5 for neck.

Sprints

Bike to hill 10-15min
5 hill sprints
Bike back home 10-15min

Squat m4 w1

Stretching / Rope
HPSn 50x5, 60x5, 75x3, 80x5, 90x5, 105x5
Squat 140x5, 165x3, 180x5, 210x5, 235x11 PR
Swings birdball x 10x7
HLR 5,7,5,5,5,5
Russian twists 10lbs x 20x4

-I was hoping for a couple more reps with 235 but broke a PR either way. Did a few jumps after the set.
-Swings were too easy use the 24 next time
-I seems like I have pleanty of PRs at various weights now. Good for individual workout goals.

Bench m4 w1

Stretching / Rope
Bench 75x5, 95x5, 115x3, 130x5, 150x5, 170x10
Chins 5x5
DB Bench 50x12x2, 10, 8x2
DB Rows 50x10, 70x40
Neck Strap 4x30

-Conservative on the bench - good form.

Deadlift m4 w1

Stretching / Rope
Clean 75x5, 95x5, 115x3, 125x5, 145x5, 165x5
Dead 185x5, 225x3, 245x5, 285x5, 320x11
HLR 8,6,6,5,5

-Felt like shit today, too much drink and smoke last night. It wasn't much but I woke up with a headache and felt somewhat nauseous.

Walk

Walked the dog for 45min

Press m4 w1

Stretching / Rope
Press 60x5, 75x5, 90x3, 100x5, 115x5, 130x10 PR
Chins 5x5 (between presses), 5x6,3
Dips 5x9,5
Neck raise 20x20x4