11/09:
Incline CGOHP: 131lb (5x8) [5.5min]
Sumo DL: 326lb (3x5) [55+.min] - so much back rounding
11/11:
Pullup: +62.5lb (5x3) [5min]
Bench: 258.5lb (10x1) [5.5min]
11/12:
Slingshot: 216lb (5x10) - 5.5min
11/13:
Rack Chin: 80lb (5x10)
Squat: 306lb (7x1)
BB Row: 176lb (4x10)
11/15:
Sumo DL: 336lb (2x3); 336lb (x1); 346lb (x1); 356lb (x1); 236lb (3x10)
11/17:
Mini-banded OHP: 161lb (2/3/3/3/3/2) [5+min] - 16 total reps
OHP: 143.5lb (x5); 141lb (4x5) [5.5min]
11/18:
Pullup: +70lb (7x2) [5min]
Incline CGOHP: 133.5lb (x8) - one set and fatigued, not recovered from yesterday
11/20:
Slingshot: 261lb (5x3) [5min]
Rack Chins: +86lb (5x8) [5.5min]
11/21:
Pendlay Row: 158.5lb (4x10) [5.5min] - hard, don’t wanna do it lol
Squat: 296lb (3/3/3/2/3) [5.5min] - 4th set didn’t feel like I could get it so just went for 2
Row from Elevated Bench: 125lb (2 sets); 115lbs (3 sets) - I like these to get a nice burn
11/24:
Mini-banded OHP: 163.5lb (6x3) [4.5min]
Done directly after…
OHP: 143.5lb (5x5) [5.5min] - minipush press on some reps of sets 4/5
11/25:
Pullup: +77.5lb (10x1) [5min]
Elevated Row: 126lb (7x9) - not full reps all of them but it’s OK
Squat: 306lb (2/2/1); 296lbs (2/2/2) [6mins] - failed on set 3 of squats, moved down in weight and completed the 6 sets; lol finished these at 12:30am, took 150microg of LEDs prior and didn’t feel jack shit
11/26:
Slingshot: 271lb (x1) - that’s it; was supposed to do this for 7x2 but not recovered enough and too tired
11/27:
BB Row: 136lb (5x15)
11/28:
Pendlay: 136lb (5x10)
Sumo DL: 336lb (2x3) - I’m done deading heavy
Conventional DL: 226lb (x10); 196lb (4x10) [2min]
11/30:
Seal Row: 126lb (x5); 136lb (x7); 146lb (x1); 156lb (x1); 161lb (x1); 116lbs (5x10) [3mins] - many partial reps for 116lbs
Next time go 136, 153.5, 158.5, 163.5; 106lb (5x10) @ 3.5min
12/01:
Slingshot: 271lb (7x2) [5min] - accidentally did a negative without Slingshot in there lol
CGBP: 146lb (10/10/10/9) [1min] - lower to 126lb and try
12/06:
Mini-banded OHP: 171lb - multiple singles across, maybe 8 reps total; was trying to go for doubles, fail
Later…
OHP: 146lb (x4); 151lb (x1); 158.5lb (x1); 166lb (x1)
BB Row: 156lb (x5); 171lb (x3); 186lb (x3); 191lb (x1); 196lb (x1); 198.85lb (x1)
Seal Row: 126lb (x5); 136lb (x7) [ALL PARTIAL REPS, pretty tired after BB row]; 106lb (7x10) [3.5min] [good for 5 sets, last 2 sets partial reps]
12/07:
Pullup: +65lb (5x3) [5.5min] - bad reps 4th and 5th set
Rack Chins: BW (10/8/8/8/burnout set of forced negatives to 6 reps) [1min]
12/08:
Bench: 226lb (x5); 246lb (x1); 251lb (x1); 256lb (x1); 126lb (5x10) [1min] - 20+min after 226lbs due to long phone call
Deadlift: 246lb (x5); 261lb (x9); 281lb (x1); 291lb (x1); 301lb (x1); 176lb (3x10) [1min]
12/11:
Seal Row: 126lb (x5); 136lb (x8); 148.5lb (x1); 153.5lb (x1); 158.5lb (x1); 108.5lb (6x10; 1x15 burnout) [3min]
12/27:
Back from Asia, trouble with eating, protein, and weight maintenance for 2 weeks
OHP: 121lb (x5); 128.5lb (x3); 136lb (x5); 146lb (x1); 156lb (x1); 158.5lb (x0)
Incline CGOHP: 76lb (5x10) [1min] - barely made this; go down to 66lb (5x10) and complete confidently next time
Deadlift: 226lb (x5); 241lb (x3); 261lb (x10); 286x1; 296x1; 306x1; 146lb (5x10) [1min] - should have been 231,246,261
Seal Row: 106lb (3x10) [few mins]
12/29:
Bench: 185lbx5; 195lbx5; 202.5x1; 210x1; 217.5x1; 222.5x1; 116x7x10 (1min)
Tricep Ext from Bench: 6x15 - doubleknot the band
Squat: 216x5; 226x3; 236x9
01/02[:
Pullup: +20lb (x5); +32.5lb (x3); +45lb (x5); +55lb (x1); +65lb (x1); +72.5lb (x.9) - next time go +35lb AMRAP & +55,65,72.5 x 1
Rack Chins: BW (5x9) [1min] - narrower grip, hard near end, can go 6x8 next time
Seal Rows: 95lb (4x10) [1min] - very hard last set, did not complete reps; if doing these as second volume set, can go 95lb (4x10) again next time
DB Curls: DB+10lbs (12/12/10/10/) - not timed, just whatevers to get to 5 sets