12/06:
OHP: 126lb (5x7) [5min]
Incline OHP: 133.5lb (7/7/7/6/6) [5.5min]
Seal Row: 143.5lb (5x6)
12/07:
ILHR: 85lb (5x15) [5min]
12/10:
Bench: 196lb (x7); 191lb (4x7) [5+min]
Pullup: +72.5lb (10x1) [4.5min]
12/11:
Slingshot: 221lb (5x7) [5.5min]
Seal Row: 146lb (5x6) [5min]
12/12:
OHP: 130lb (6/7/6/6/6) [5min]
ILR: 65lb (15/15/15/15/15/16)
12/14:
Lat Pulldown (Cabo): 130lb (5x13) [5min]
12/15:
Incline OHP: 135lb (5x6) [5.5min]
12/19:
Bench: 192.5lb (5x7) [5.5min]
Seal Row: 147.5lb (5x6) [5.5min] - tough, missed reps 5 & 6 on sets 3-5, last rep was way miss.
Next time: 150lb (5x5)
12/20:
Slingshot: 225lb (4x7) [5.5min]
12/21:
ILR: 70lb (5x15) [4.5min] - got hard
Next time: 72.5lb (5x15)
OHP: 132.5lb (6/6/6/6/5) [5.5min]
Next time: 135lb (5x5) [5min]
12/22:
Pullup: +60lb (5x3) [5min] - hard, almost missed reps
Next time: +67.5lb (7x2) - just try
IOHP: 137.5lb (5/6/5/5); 121lb (x9) [5.5min]
Next time: 137.5lb (5x5)
ILHR: 87.5lb (5x15) [5min] - loved the burn
Next time 90lb (5x15)
12/24:
Rack DL: 195lb (2x10); 135lb (3x15) [5min]
Seal Row: 150lb (x4); 125lb (3x12; 1x12) [5mins except for long break like 10min before last set]
12/25:
BP: 195lb (5x7) - 5.5min
Next time: 197.5lb (5x7)
12/29:
Pullup: 67.5lb [5min15sec] (7x2)
Slingshot: 230lb (7/6/6/6/6) - 5.5min
12/31:
Ohp: 135lb (5x6) - 5.5min
Ilhr: 90lb (4x15) - 5min. Sat higher up without complete extension and still hard.
Next time: 92.5lb (5x12)
Seal Row: 150lb (5/5/4/4/4) - 5min
Next time: 145 7x5 fast
1/1:
Ilr: 75lb (5x15) - 5min
Next time: 80lb (5x12)
Rdl: 145lb (5x10)
1/2:
Pullup: +75lb (10x1) [5min]
Next time: +62.5lb (5x3) but may be hard
Bench: 197.5lb (5x7) [5min] - hard at end, but good work
Next time: 200lb (5x7) [5.5min] - will be hard
1/3:
Slingshot: 235lb (5x5) [5min]
Next time: 237.5lb (5x5)
01/08:
T-Bar Row: 45+45 (5x12) [4.5min]
Next time: 45+45+5 (5x12)
ILHR: 90 (5x13)
Next time: 92.5lb (5x12)
ILR Half-Reps: 80 (5x10) [4.5min]
Next time: 80 (5x10) full reps if first
01/10:
Bench: 200lb (5x7) [5.5min] - very hard, but keep going up and trying
Next time: 202.5lb (5x7) [5.5min]
Pullup: +62.5lb (5x3) [5.5min] - lotsa barelies
Next time: +70lb (7x2)
Slingshot: 237.5lb (5/5/5/4/4) [5.5min]
Next time: 237.5lb (5x5) again
Seal Row: 147.5lb (7x5) [4.5min]
Next time: 150lb (7x5)
01/12:
OHP: 140lb (5x5) [5min]
RDL: 155lb (5x10) [3.5min]
ILR: 80lb (5x12) [4min]
01/13:
T-bar Row: 45+45+5 (5x12) [4min] - love the burn on these if I’m in the right position
Next time: 45+45+10 (5x12)
01/14:
IOHP: 140lb (4x5); 120lb (x9) [5min]
Next time: 140lb (5x5) OR 140lb (4x5)+120lb (x10)
Pullup: BW (5x10) [4.5min] - lazy to go to gym for ILHR
01/17:
Bench: 212.5lb (7/6/6/6) [5.5min]
Next time: 212.5lb (5x5)
Pullup: +70lb (7x2) [4.5min]
Next time: +77.5lb (10x1)
Long break…
Slingshot: 237.5lb (5x5) [4.5min]
Seal Row: 150lb (5/4/5/5/4) [5min]
01/20:
OHP: 142.5lb (5/4/5/4/4) [5.5min]
Next time: 145lb (5x4) [5.5min]
T-Bar: 45+45+10 (5x12) [4.5min]
Next time: 45+45+10+5 (5x12) [4.5min]
ILHR: 90lb (5x12) [4.5min] - went with 90lb again bc right after T-bar
Next time: 92.5lb (5x12) [4.5min], even if after something
Long break…
IOHP: 140lb (5x5) [5min]
Next time: 142.5lb 5x5
1/21:
ILR: 82.5lb (5x12) [4.5min]
Next time: 85lb (5x12)
01/24:
Bench: 215 (5/5/4/4/4) [5.5min]
Next: 217.5lb (5x4)
01/25:
Pullup: +77.5lb (10x1) [4.5min]
Next: +65lb (5x3)
Slingshot: 240lb (5x5) [5min] - almost missed last rep, done FRESH
Next: 242.5lb (5x5) [5.5min] FRESH
Seal Row: 150lb (5/5/5/5/5/4/3) [5min] - not bad, at least got 5x5 this time
Next time: 152.5lb (5x5)
1/26:
ILR: 85lb (5x12) [4.5min]
T-bar: 90+10+5 (5x12) [5min]
RDL: 160lb (5x10) [2min]
1/27:
OHP: 145lb (4/4/4/3/3) [5min]
Next: 152.5lb (7x2)
Right after
IOHP: 142.5lb (x3), 130lb (7/7/6)
Next: needs to be fresh, 142.5lb (5x5)
1/28:
ILHR: 90lb (5x13) [4.5min]
Next: 95lb (5x12)
1/29:
Bench: 217.5lb (5x4) [4.5min]
Next: 220lb (5x4)
Pullup: +65 (5x3) [5min]
Next: +72.5lb (7x2)
Seal Row: 152.5lb (5/5/3/5/4) [5min]
Next time: 152.5lb (5x5)
01/30:
Slingshot: 245lb (5/5/4/5/5) [5.5min] - done fresh, must be
Next time: 247.5lb 5x4
Tbar Row: 45+45+25 (5x12) [4.5min]
Next: 45+45+25+5 I guess
01/31:
OHP: 151lb (2/2/2/2/2/2/1/2/) [5min] - 15 reps total when 14 was goal, 5min breaks good but I also might have been using hips a little bit to get some momentum
Next time: 157.5lb (10x1) - may not get it but try
2/1:
ILR: 85lb (5x13) [5min]
Next time: 90lb (5x12)
IOHP: 143.5 (5/5/5/4/3) [5.5min] - maybe coulda gotten 3 on that last 1
Next: 132.5 4x7