Press/dead m3w1

Press 65x5, 95x5, 115x5, 125x5, 145x8
Dead 185x5 225x5 305x5 345x8 265x8 - leapfroged 265 on accident
Chins 7x6

• Take away: I'll take a bunch of average to good workouts over a bunch of shitty ones. Matched a press PR, but it seems stagnant. DL was very average, not too hard but my grip was going.

Jog

8/29
Cat vomits 10 reps
Neck harness 35 reps
Jog 35min 143 ahr
4HB abs 10 reps

Bench/Squat m3w1

Bench 115x5, 135x5, 165x5, 185x5, 215x9 - bad setup grip and packing
Squats 135x5, 185x4, 225x5, 255x5, 285x10 - ugly but I had 10 on my mind
Chins 6x6 between stuff
Calf raise 3x12
DB row 3x12

Take away: Will and coming off of a back-off can compensate for shit form and lack of focus.

Jog

1 hr, 145 ahr, 55min in zone - a little hot

Dead/Press m2 w4

8.23
Press 65x10, 85x8, 105x6
Chins 3x6 between
Dead 155x10, 195x8, 235x6
Chins 3x6

Bench m2w4

Chest supported row 3x10 Bench 155x10, 135x8, 155x6 Hack squats 3x10 Back raise 3x10

Jog

Cat vomits x 10
Neck wrap 60reps
Jog - 33min
Planks - 1min, front-side-side

Squat m2w4

Squat 135x10, 165x8, 195x6
Dips 3x10
Chins 3x6
Curls 1x20

Jog

1hr, ahr 145

Press volume

Rear delt raise 3x10
Press 145x3x6
Seated calf raise 3x10
Back raise 3x12
Chins 10x5 between stuff
Chest supported row 3x10-12
DB bench 3x10-12

Bench / dead volume

8/14
Bench 205x3x6
Deadlift 335x3x6
Chins 10x5 throughout

Jog

Cat vomits 10reps
Neck wrap 60reps
Jog 30min 138 ahr
Kneeling ab wheel 3x15

Press m2 w3 / Squat volume

Press 95x5, 115x3, 125x5, 145x3, 155x4
Squat 135x5, 185x4, 225x3, 285x3x6
Chins 10-12x5

• Had the shits today, and feeling zapped.

Jog

Jog 1hr, ahr 145

Bench / DL m2 w3

Bench 115x5, 135x5, 155x3, 185x5, 205x3, 235x5 Chins between 6x5 Deadlift 185x5, 225x3, 275x2, 295x5, 335x3, 375x5 Superset Chins 4x5 Seated Arnold presses 3x10 Calf raise 3x12

Squat m2 w3 / press volume

Squat 135x5, 185x4, 225x3, 245x5, 285x3, 315x6 - small PR, knees drifting in a little
Press 95x5, 115x4, 135x4x6
Chins 9x5

Jog

Cat vomits 10 reps
Neck harness 35 reps
Jog 33min
Sprints 50m x 3
Planks 45sec front-side-side

Bench / DL volume

Bench 195x4x6 Push-downs 3x10-12 Deadlift 315x4x6 Curls 3x10 Calf raise 3x10-12

Jog

Jog 59min, 140 ahr, max 154

Press m2 w2 / Squat volume

Press 90x5, 100x5, 115x3, 135x3, 145x8 - PR but nasty
Squat 145x5, 185x5, 225x3, 265x4x6
Chins 7x5 between stuff
Chest supported row 3x10-12
Dips 3x10-12

Jog

8/2
Cat vomits 10reps
Neck wrap 60reps
Jog 33min
4HB abs x10

Bench / Dead m2 w2

Bench 115x5, 135x5, 155x3, 175x3, 195x3, 225x6
Dead 185x5, 225x5, 275x3, 315x3, 355x6
Arnold presses 40x10x3
Chins between stuff 10 or so x5