150 lbs from ground to overhead x 5
200 lbs from ground to shoulder x 2 per side
200 lbs from ground to tailgate x 15
Sled
+100 lbs 100 feet forward 150 feet rowed
+50 lbs x same thing
Total time: 40 minutes counting loading sled after sandbag work
This was fun and I pushed hard. Loading 200 lbs to the tailgate that many times hurt like hell and my lungs are burning. Don’t know if I’ll keep the sled work or not. Maybe as a final burner set I’ll just try to get 300 feet total with more weight.
Press
45 x 10
55 x 5
70 x 5
85 x 3
100 x 5
115 x 5
130 x 10
Assistance
SS w/ press - chin/pull up - 6 x 5; 1 x 12
Giant set
Front squat - 135 lbs - 5 x 10
DB extreme supine curls - 20 lbs - 5 x 10
Banded triceps pushdowns - 5 x 20
Another decent session today. Especially proud of the press and chin + sets, because neither one felt particularly strong today. Just gutted through the reps until I couldn’t. Front squats were good, I’ll add more weight now that I have a feel for them. Extreme supine curls felt good and my arms are pretty pumped.
Squat
45 x 5
165 x 5
205 x 5
245 x 3
285 x 3
330 x 3
370 x 8 - PR
Assistance
SS w/ squat
Wrist rolls - 10 lbs up and down each direction x 5
Giant set
DB standing press - 50 lbs - 5 x 10
BB curl - 55 lbs - 5 x 10
Ab wheel - 5 x 10
Overall, very happy with the session today. Minimal rest and still set a PR. Bad sleep last night and bad nutrition all weekend didn’t seem to hurt too bad. Narrowed my squat stance (a lot, like barely at hip width) and pointed my feet forward and it helped get my legs involved and stabilize my back. Assistance was good, pushed press hard and got the work in on abs/bis.
Bench
45 x 10
120 x 5
145 x 5
170 x 3
195 x 3
220 x 3
250 x 8 - close to PR?
Assistance
SS w/bench - DB row - 105 lbs - 5 x 10 reps/arm
Giant set
Snatch grip SLDL - 185 lbs - 5 x 10
Plate raise - 45 lbs - 5 x 10 - ouch
Rhomboid band shrugs - 5 x 10
Bench felt super strong and stable, I used the cue of pushing with my legs and pointing my sternum toward the ceiling and it helped a lot with stability. Zero pain in my elbows, zero cramping in my legs. Assistance was good. SLDL’s are ready to go a bit heavier, or I may switch to snatch grip full deadlifts just to get some extra hinge practice. Plate raises were rough.
Just got home from Iceland last night and have a policy of not putting vacation plans anywhere on the internet back to training tomorrow, we’ll see how I feel after a grand total of almost 70 miles of hiking through mountains in 9 days
Oops, barely missed the photos, haha. So dreamy. I hope to visit and hike there one day. Was it super crowded? Considering that Iceland not only remains trendy but also iirc was the first to open up for American travelers
Only Reykjavik was crowded for us, and even that was only on the weekends. Still wasn’t as bad as we’ve seen before. It was mostly locals since it was the first two weekends without restrictions. Locals got pretty rowdy and we even saw a few arrests. When we weren’t in Reykjavik we did mostly way off the beaten path stuff - like 2 hours driving on secluded mountain death roads to get to our hiking places. The entire interior of the country is very remote so that’s where we did most of our stuff.
Oh I feel ya there, I white knuckled it so bad my forearms hurt. Nothing like driving on a gravel road with a 1000’ drop like 2 feet to your right with no guardrail.
Hey man, nope no heritage. But they did think we were Icelandic while there, most locals would try Íslenksi with us before English. We just really like it there. Beautiful country and the people are the coolest, kindest, most badass you’ll ever meet.
back to training tomorrow, we’ll see how I feel after a grand total of almost 70 miles of hiking through mountains in 9 days 
