Bro got that w i d t h and g i r t h
Got dam
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Fuggin yoked bro!
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F**k me you are firing on all cylinders. Jacked, strong and fit
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Work for today:
Endurance session: 60 minute elliptical.
Spent some time stretching after. My back is cripplingly sore from those deadlifts lol. I like going for a crazy set now and then to test strength and build grit, but every time I do it reminds me why I donāt do it often, really just takes a lot to recover from
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@KonsuTheTraveller @boilerman @T3hPwnisher thanks gents! Iām feeling pretty good about where Iām at. Not necessarily happy with where I am, but Iām happy with where I can see Iām headed if that makes sense. Things are flowing in the direction they need to, just gotta keep the work up
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Nice work sir. Looking strong, which face it is all that really matters. LOL
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Work for today:
Jumps; set up a few boxes of different heights in a row, did a few sets of Plyo jumps onto each one
Squat: 45x10, 135x5, 225x3, 285x5, 320x3, 360x0. Well shit.
Lying leg curl: 70x15, 80x15, 90x15, 100x15,
Leg extension:
Ab crunch machine:
Notes:
- back was pumped after my set with the bar, definitely still feeling the deads from earlier in the week. Got me a little apprehensive.
- yeah, itās not here today. 320x3 felt damn near a max. Got to the hole with 360 and just couldnāt push. Been pushing it hard for weeks, but all the focus on squat plus that deadlift workout just has me dead. Need some time to recover, my body just feels beat up
- conveniently, last workout for a week, flying out for a vacation later today. A much needed rest. Will come back firing on all cylinders.
- on this note, Iām sticking with strictly submax deadlift work for the near future. I can progress my deads without pushing to failure, and making my squat stronger seems to make my deads stronger. The same canāt be said the other way around, and my lower back just needs a little more love than Iāve given it.
- honestly, not too upset. I missed 360 for 1. I hit 340x8 last week. Iāve hit 365+ for reps multiple times. This was just a bad day. It happens. Time to eat and sleep like a champion, then get back to it after xmas.
- finished the day with all machine light isolation work. Not trying to tax my CNS, and wanting to rest my lower back.
- you know what, screw it. Iām sweating bullets, feel cold, stomaches hurting, this is almost like I have the flu. Iām calling it now and going home lol.
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Im a day overdue, but, damn! Congratulations! Amazing lifts.
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@jdm135 lol, you showed up just on time to see my failure!
Flying out to Seattle, and the airport lounges are the peak of luxury (to my unrefined tastes). Free drinks, tasty vegetables, smoked meats? Oh itās on. The week of recovery and debauchery begins now
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100% it does. And also, Pete Rubish puts any type of barbell squat as number 1 and above any specific deadlift assistance in his tier list video for how to get your deadlift up haha
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Work for today;
Nothing because Iām on vacation.
But my lady and I did go to a cool arcade bar yesterday. We saw a bunch of guys going up to this arm wrestling machine, it looked kinda fun, but also no one got past the 4th level. Little lady challenged me to do it.
I beat every level of the game. I am prouder of this than I should be.
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#winningatlife merry Christmas mate
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Merry Christmas brother, best wishes to you and yours
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Work for today:
Walrus
8 rounds:
Raw front squat: 135x3
Pull-ups: 5
Push-ups: 10
3 rounds:
Face pull: Gx10
Kb swing: 53lbx10
Lat raise: 25x10
Conditioning:
2.5 mile Ruck with 35lb pack
35:17
Notes:
- no plan today. Was supposed to get back yesterday, had some airport hell during travel, so got home this afternoon instead after sleeping a few hours yesterday. Just wanted to get into the gym and get some work in, not really trying for anything specific.
- garage workout.
- front squats were as raw as they get. No belt, no sleeves, hell I was wearing tennis shoes. Keeping the weight light. I think some beltless work would do me good.
- various grips on all my chins. Push-ups felt great. Havenāt done many, but years and years of doing lots means I still have some muscle memory.
- first time Iāve done a ruck inā¦.6 years? Just used a backpack with 35lbs thrown into it (and a few things I forgot to unpack, as I noticed in the pockets while taking out the weight.) honestly, felt great to get outside, managing about a 14:15ish pace was pretty easy, this didnāt really seem much a challenge, so I think Iām gonna push weight or distance on these. Lots of rucks in my future.
Bigger post to follow talking about the vacation and plans moving forward.
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Work for today:
Jumps and slams: 5x3 each
Superset:
Pullup: 5, +15x5, +27.5x5, +37.5x3, +22.5x5, 9,
Press: 45x10, 95x5, 115x5, 135x5, 150x5+ (3, nearly passed out), letās try that again. 150x5+ (11, PR), 115x8, 115x8, 115x8
DB incline press: 60x10, 70x10, 75x8, 55x13
Chest support T bar row: 120x12, 130x12, 140x12, 150x8
Superset:
EZ bar curl: 60x10, 60x10, 60x10
Lat raise: 20x12, 20x12, 20x12
Face pull: 42.5x12, 42.5x12, 42.5x12
Conditioning:
Endurance
LISS run: 45min, 5.4 mph
Notes:
- press felt strong. Got lightheaded on my first go at the top set, think I had my belt too tight. Grabbed some water, tried again, much better outcome. Was hoping for 150x12, but 11 is still a PR.
- pull-ups felt decent. May have had 1 more rep at 37.5, but it would have been ugly and killed the rest of my sets, so I was happy with my 3. Actually, that may also be a PR.
- first LISS run in a bit, going to do one weekly. Felt easy, perfect zone 2 work. Building that base
Still owe the longer update
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Press seems to be coming along nicely. Howās bench ?
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Humbling. Very humbling 
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Youāre going to BUDS?
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Couldnāt if I wanted to, once you go nuke the Navy keeps you there, not allowed to transfer out. Then thereās the fact that I can float like a cork, but I absolutely would drown within the first day. Hats off to those guys, couldnāt be me
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Yeah, that would be quite a swerve, career wise. 
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