Bench 200 x 5, 4, 4 - I’m fairly certain the bar I used was more than 45, though.
Clean shrugs 120 to 140 5 x 3
Squat 270 x 2 x 5, x 2 - I may have done my 3 sets and missed on the 4th. In which case, I’m not supposed to be doing 4 any way. If it wa smy thrid, that tells me either a) I can’t do SS progression, b) My bike ride was too much, or c) I need to eat!
Chin ups 3 x 5
I forgot my fats before my workout and biked a little harder to the gym. I didn’t do my agile 11 warmup either… so these all might have played an influence. My quads felt exhausted early for some reason,so maybe the lack of warm up meant more glute action or something.
Been weighing in at 215 or under for the past few days.
Face pull 20 x 3 x 20
OHP 157.5 x 4, 2… misss… did a back off set of 135 for 4 or so
DL 265 x 5, good form today. I realized that shoes add a bit of a deficit, but it didn’t seem to hurt today.
4 way Neck machine 4 x 25 each way
weighed 214 this am… carb meal!
Bench 200 x 3 x 5, no grinders or bouncing
Face pull 20 x 3 x 20
Squat 275 x 3 x 5, considering this a miss… too much GMing and not hitting depth.
neck machine 20 x 4 x 30 sideways, 20 x 3 x 40 forward/back
20-25 min. walk
increased daily carbs by 5g
About 215/216 lbs
Hackey Pulls 95, 105, 115, 125, 135 x 3
Pull up x 4
OHP 140 x 2 x 5, x 7 - Long bar, I think probably 145
Pull up x 4
DL 270 x 3 x 3
Pullup x 2
215
Bench 202.5 x 5,4,4 - could have grinded through the 2nd set and could have gotten 5 on the last
Squat 275 x 3 x 5
Muscle clean 95, 100, 105, 110, 115 x 3
neck 20-30 x 4 x 35
Conditioning
5-10 min. jog
1 chin
20 yd sprint
2 chins
6 box jumps
3 chins
10 tire flips
3 pulls
20 yd sprint
2 pulls
10 tire flips
1 pull
6 box jumps
3 chins
10 tire flips
2 chins
6 box jumps
1 chin
20 yd spint
tire was about 2ft tall/wide, so I’m guessing it was around 3something. Got bruises on my biceps and chest.
Not quite recovered form the conditioning… tight and tired all over.
Hackey Pulls 115, 125, 135, 145, 155 x 3
OHP 142.5 x 2 x 5, x 7 w/ a hold on last rep
DL 275 x 5, tough!
neck machine 20-30 x 4 x 45
Bench 202.5 x 3 x 5, my spotter helped me on like every rep of the last set, even though I didn’t need it, but I wa stoo in the zone to bother… moving up
neutral pull up x 5
squat 280 x 3 x 5, gm’d it too much, but moving up, fuck it
neutral pull up x 5
neck machine 30 x 4 x 25, except for front, I used 20
neutral pull up x 5
hard bike ride x 10 min.
Muscle Clean 115, 120, 125, 130, 135 x 3
OHP 145 x 5 x 5, increasing volume before a layoff
DL 280 x 3 x 3, first set wasn’t pretty, but it got better
Conditioning
early AM, wall was too wet to do box jumps
5-10 min jog
1 chins
20 yd sprint
2 chins
20 yd sprint
3 chins
10 BSq
3 pull ups, barely got these up
tire throws
2 pulls
20 yd sprint
1 pull
10 tire flips
3 chins
10 BSSq
1 chin, wanted 2, but tired
10 tire flips
2 chins
20 yd sprint
5 min. jog
late, large meal last night… weighed in around 218. Feeling a little shin splints after; I think I need new shoes.
Hang clean 85, 90, 95, 100, 105 x 3
Bench 205 x 3 x 5, went for a 6th, but missed
Squat 285 x 3, 4, 3
neck 3-4 x 25 - 30
Hang clean 85, 90, 95, 100, 105 x 3
Bench 205 x 3 x 5, went for a 6th, but missed
Squat 285 x 3, 4, 3
neck 3-4 x 25 - 30
face pull 20 x 3 x 20
OHP 147.5 x 2 x 5, x 6 w/ a 20s hold on the last rep. I forgot the last set was an AMRAP set until the last rep, and I guess I just wasn’t mentally prepared, so I held it.
neutral pullup x 5
DL 285 x 5, kept hitting my balls, so I ended up loosening my shoulders and leaving the bar below instead of pulling above. I think this may work in a comp, but I don’t want to continue like that.
neutral pullup x 5
neck machine 20-30 x 4 x 25-30
neutral pullup x 5
bike ride
weighed in about 218 this am after a 1/2 lb burger and fries yesterday.
I just heard an old friend of mine was recently in a car accident… broken back, femur, head injuries, the works. Don’t drink and drive, kids.
Up for a layoff, so I tried to increase my volume
Hang clean 95, 100, 105, 110, 115 x 3
Bench 197.5, 200, 202.5, 205, 207.5 x 5, actually missed the very last rep
Squat 265, 270, 275 x 5, 280 x 4, 265 x 5, wanted to work up to 285… but couldn’t handle it. Even the first set felt heavy.
neck machine 20-30 x 3 x 30-40
Weighed in at 217 today. I may try and get some conditioning in early tomorrow, but maybe not.
Conditioning yesterday
walk 3 mph, 3 incline, 40’
chins and neutrals 3, 2, 1
Hang Clean 105, 110, 115, 120, 125 x 3
OHP 150 x 2 x 5, x 6 w/ 10s hold
DL 290 x 3 x 3
Chin 4
wide neutral chin 4, 2
too much time off coming back to haunt me
HC 115, 120, 125, 130, 135 x 3
Bench 205 w/ clips x 5, x 4, 185 x 5, 155 x 2 x 5
Squat 275 x 5, x 3 (ugly), 225 x 3 x 5, time to deload
neutral chins 2 x 5, x 4
Didn’t really eat anything from 8 to 6 except some tea w/ milk and sugar.
Hackey pulls 155 x 5 x 3
OHP 150 w/ clips x 3 x 5, all grinders
DL 195 x 4, first miss ! upper back too rounded. However, this was also the slipperiest bar I’ve ever used.
Front squat 150 x 5, 155 x 2 x 5, last set was ugly… upper back too tired.
neutral chins 1 x 5, 1 x 4
Hang Clean 115 x 5 x 3, this was with a thick bar and felt a lot heavier
Bench 175 w/ clips x 2 x 5, x 9
Squat 250 w/ clips x 2 x 5, x 11
neutral pull ups 5, 4, 5
farmer’s walk 100 x 60 each side x ???
No idea what I’m weighing these days… moved to another city and dealing w/ a lot of stress. Walking a lot more, and eating is kind of erratic… SO sick of grocery rotisserie chickens.
OHP 155 x 4, 145 x 5, 150 x 5, miss
neutral chin x 5
DL 295 x 3 x 3, last set was the best… I probably should have gone for a last rep.
neutral chin x 5
Hackey Pulls w. fat bar 125 x 3, 130 x 3, 135 x 3 x 3… probably weighed more. I don’t know how much the fat bar weighs, but it feels heavy.
neutral chin x 3, grip was done
farmer’s walk 100 x both hands x 30… grip gave out.