TCam's Log - Get Strong(er)

Training Training Logs
801

Smolov Jr: Week 3, Day 3

Squat:
Bar
5 @ 135
4 @ 225
4 @ 315
1 @ 365
8x4 @ 390 (PR)

DB Incline Bench:
8, 8, 7 @ 80s

Decline Push-Ups (Feet on bench):
3x10

Hanging Leg Raise (Straps):
3x20

Today went almost equally as well as the last workout. Took the DMAE and caffeine again, along with doing those hip movements. So I think that’ll definitely be something I keep doing when I squat.

Most of the reps today were clean and fast. Several of the 4th reps each set were tough and I leaned over a bit. Nothing devastating though.

My elbows felt fine during the incline bench and push-ups. I’m just weak as fuck in the incline position. I definitely need to focus on that when I start back benching.

Welp, tomorrow is the last structured workout of the program. I have 10x3 @ 410, which is almost exactly 90% of my max when I started. The last workout I did before I started, I could only get 4 singles at 405 before I had to stop because my squat was so weak. Pretty incredible for 3 weeks.

Motivation: 4/4
Nutrition: 4/4 (Fat 100g, Carbs 370g, Protein 253g, kcal 3,392)
Explosiveness: 4/4
Discipline: 4/4

802

Smolov Jr: Week 3, Day 4, Final Workout

Squat:
Bar
5 @ 135
5 @ 225
3 @ 315 (Add Spud belt)
1 @ 365
10x3 @ 410 (PR)

Avg. Band Abs Pulldown (Superset with Squats):
6x20

Hanging Leg Raise (Straps):
3x20

Another time crunch today. But it’s not like I could have done much else after these fuckin squats. The first work set through the 6th were very difficult. It got slightly better at the end. But that has been the case most days since I wait til then to get pissed. I really couldn’t stay upright today though. So I basically learned a hard lesson in very heavy concentric only good mornings.

But seriously, it probably didn’t look as bad as it felt. I think my glutes just weren’t working today. Either way, doing this was unthinkable 3 weeks ago, so I’m very happy that I’m done with the program.

I’m not sure what day I’ll test the new 1RM. Maybe Thursday. But I won’t be just taking the week off, I’ll probably start light benching again this week. Apparently you aren’t supposed to squat during the off week before testing after Smolov, but I’m going to. Nothing above 225 probably, but I just won’t stay mobile if I don’t squat a little bit.

Nutrition went horrendously well today. This may have been the most clean(ish) food I’ve ever eaten. I’m sure tons of people on T-Nation eat 6,000 calories a day or whatever. But I just need to lay it out for you:

Breakfast:
-2 packs Ins. Oatmeal + 1 scoop Protein + 1 cup Milk
-2 cups Chocolate Milk + 2 scoops Protein
-1 Bagel + Cream Cheese
-1 Apple

Peri-Workout:
-40 oz. Gatorade + 1.5 scoops Protein

Lunch:
-Sandwich. Nothing special. Bread, turkey, cheese, veggies.
-Sunchips
-2 cups Chocolate Milk

Dinner:
-Subway 12" Big Philly Double Meat (This had 6 of those paper boats full of beef on it…O_o)
-1 cup Mac and Cheese
-20 oz. Gatorade

Macros below. lol

Motivation: 4/4
Nutrition: 4/4 (Fat 115g, Carbs 555g, Protein 337g, kcal 4,603)
Explosiveness: 3/4
Discipline: 4/4

803

Deload/Trying to Bench

Bench:
Bar
10 @ 135
3 @ 135
5 @ 225
2x10 @ 225 (1 close grip/1 wide)
5 @ 225

Weighted Pull-Ups (Neutral):
5x3 @ BW+45

Push-Ups (Superset with Pull-Ups):
3x15

DB Triceps Kickback:
3x10 @ 25 L/R

Machine Dip:
12 @ “12”
10 @ “15”
8 @ “18” (Whole stack)

Bench is so weak from not doing it for 3 weeks. Not that the reps didn’t move fast, I just got fatigued quickly. My elbow felt fine during the movement, but it was already aching going in to the gym. I’m so tired of it hurting. The kickbacks still feel good, so I’ll continue those. The machine dips felt good too, so I’ll work those in too. Maybe I just need to go back to machine work for hypertrophy. I don’t know though.

I actually was just feeling shitty during this workout anyway. No motivation or goal. I actually wanted to squat, but decided to hold of another day.

Motivation: 1/4
Nutrition: 3/4 (Didn’t record macros)
Explosiveness: 3/4
Discipline: 2/4

804

Deload/DE Lower

Speed Banded Box Squat (Below Parallel):
Bar
Bar+Bands (1 Avg. per Side)
3 @ 135+Bands
10x2 @ 225+Bands

Speed Deadlift (Convo):
3 @ 135
3 @ 225
2 @ 315 (Add Spud belt)
8x2 @ 365

Natural GHR (Eccentric Only):
10
8

Lat Pulldown:
2x15 @ “105”

Hyperextension/GHR (Read below):
3x15

Hanging Abs (Straps):
2x20 (Leg raise)
2x20 (Bicycles) L/R

Squats went really well and so did the pulls. Felt so good to deadlift again.

Hypers/GHR explanation: The hyper at my gym swivels where the thighs rest to kind of emulate a GHR. I have to try really hard to pull with my hamstrings to make it feel like they’re working, but it works for high reps.

Which brings me to my next point. After I deload and test my squat, I’m going to be running Westside as closely as I can to how it’s supposed to be done. You can read all about it on these links:

[edit: Westside Barbell Powerlifting Template Articles | Jordan Syatt ]

Before, I was just doing ME and DE work and calling it a Westside template. Now, I’m really going to focus on my weaknesses and trying to get stronger weekly. Weaknesses for me on the big 3 are: Off the chest in bench, out of the hole in squat, and I’m not really sure about deadlift. My form on deadlift really just needs work. If my squat goes up and my form gets better, deadlift will go up.

The reason I stopped doing the GHR after 2 sets was because I needed to get 15-25 reps since it was DE day, and thus high volume/low intensity for accessory work.

I’ll be writing at least one cycle tonight.

Motivation: 4/4
Nutrition: 3/4 (Didn’t track macros)
Explosiveness: 4/4
Discipline: 4/4

805

Deload/ME Upper

DB Bench:
Warm Up
15 @ 75s
12 @ 90s
10 @ 90s
15 @ 90s (Next rep would have been failed)

Barbell Curls:
3x30 @ 45

Mini Band Triceps Ext. (Seated Incline. 1 Band per Hand):
3x25

Seated DB Clean:
3x10 @ 25s

Got my swole on today, brah. I followed the dumbbell deload StormTheBeach wrote about in the Westside thread on the powerlifting forum. Basically pick a weight and do a couple sets to within a few reps of failure, and then do a set to failure. I think I’ll use the 100s or 110s next time (which is the heaviest this gym has) because this was pretty easy.

The barbell curls were brutal. My forearms and biceps were pumped to hell. I’m going to keep high rep curls in the program somehow. Hopefully it’ll help my elbow pain.

I set up the triceps extensions in a smith machine by attaching the bands behind and below me, and sitting on an incline bench. Seemed to work really well, especially when I internally rotated at the end of the extension.

I test my squat tomorrow. I want 495 pretty badly. I just don’t have a clue how I’ve reacted to Smolov.

Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Discipline: 4/4

806

Smolov Jr. Test Day

Squat:
Bar
5,3 @ 135
3 @ 225
3 @ 315 (Add Spud belt)
2 @ 365
2x1 @ 405
1 @ 455
0 @ 495 (Fuck. More at the bottom)

Box Jumps (32" or whatever it is):
2x5 standing
3x5 from seated

Seated Band Hamstring Curl (Light band):
3x20

Avg. Band Sit-Ups:
3x10

Warm-ups went well. Everything felt pretty light including 405 and I only had a slight pause at my sticking point with 455. When I set up and took 495 out of the rack, everything was going well, until I pushed my hips back and started to descend. I must have sat back too hard, because the bar bowed and flopped up and down on my back through most of my descent. I started moving up and got to my sticking point and stayed there for a while, but I couldn’t get past it.

I guess Smolov didn’t work for me…yet. I wouldn’t be surprised if it has set me up to do well in the near future. I’m glad I did the program either way, because it taught me some things. 1) How to push through when I feel like I’m going to die. 2) How to recover properly. 3) Eating more god damn food. 4) How to not fear the squat. 5) Just because something is really fucking difficult, doesn’t mean it’s going to work.

The weirdest thing was that I actually lost weight during this program. I hate like 150-200% of my usual calories each workout day. I know I didn’t bench or anything, but I would hope I wouldn’t have actually lost muscle in my upper body. I do seem leaner though. Anyway, I definitely want to keep eating a ton on my workout days to see if it helps me finally break some PRs.

Motivation: 4/4
Nutrition: 4/4
Explosiveness: Not enough
Discipline: 4/4

807

Accumulation Block: Week 1, DE Upper

As per the Westside thread and StormTheBeach, I’ll be doing a couple weeks of accumulation before going into the intensification block and then repeating. DE days are high volume for time.

Speed Bench (Switch between Wide, Normal, and Narrow grips every set):
Bar
3 @ 135
20x3 @ 205 in 18:30

Mini Band Curls (1 per hand):
3x20

Incline DB Squeeze Press:
5x10 @ 50s

Unilateral Lat Pulldown:
3x10 @ “75” L/R

Facepulls:
12 @ 95, 110, 125, 110, 95

I’m mainly decided to do the accumulation block because I’m going to be off for 4 days around Thanksgiving and I wanted to make it simpler. It’ll probably be good for long term health anyway.

205 is about 50% for me, so I decided to use that. All 20 sets were fast and smooth. I focused on controlling it all the way to my chest instead of letting it free fall the last few inches. Most importantly, my elbows felt just fine. We’ll see what happens when I add bands though.

My accessories were done in the same way as the main movement, with short rest periods.

I like the DB incline squeeze press. Hopefully I’ll get some chest size out of that.

Motivation: 4/4
Nutrition: 3/4 (Fat 144g, Carbs 186g, Protein 209g, kcal 2,876) Too much fat, not enough carbs or protein
Explosiveness: 4/4
Discipline: 4/4

Edit:
Friday

I’m going to do some extra workouts a couple times a week for GPP and recovery. This is from the Westside thread as well.

I have a tapered brick wall at my house, so I did some box jumps to 35" and 40" (Maybe 15-20 total) and then some band hamstring curls. I was going to do mobility but didn’t get a chance too.

808

Accumulation Block: Week 1, DE Lower

Speed Box Squat:
Bar
3 @ 135
3 @ 225
20x2 @ 250 in 18:30 (Yup, finished in exactly the same time as speed bench)

Speed Pulls:
3 @ 135
2 @ 225
15x1 @ 275

Avg. Band Seated Hamstring Curl:
3x25

Cable Ab Pulldown:
3x15 @ “110”

Squats were brutal. With the set-up taking so long compared to bench, it was hard to match the time, which was kind of my goal. Also, more weight and ROM made it suck more. That being said, almost all of the reps were really fast and I stayed tight the whole time. During the sets, my shoulders were aching more than anything. But now my quads, groin, and back are sore.

I didn’t pause many of them, but they weren’t touch and go either. I got my full ass on the box before changing direction.

Speed pulls went very well. I overhanded 10 of them and then mixed gripped the last 5. Until my grip strength catches up, it’ll slow me down off the floor.

Extra Workout Yesterday: My parents house had some parquet flooring that needed to be taken up. I had to use a crowbar to pull it up. Picture using a pitchfork to stab something, but my right hand had to be on the end to get enough pressure into it. Well, I did that for 3 hours, bent over. I’m surprised my back and elbow were okay today. My hand hurt like a mother fucker though.

Motivation: 4/4
Nutrition: 4/4 (Fat 67g, Carbs 380g, Protein 264g, kcal 3,179)
Explosiveness: 4/4
Discipline: 4/4

809

Accumulation Block: Week 1, ME Upper

Bench - Reverse Avg. Band Close Grip:
Bar
5 @ 225 (Add bands)
5 @ 275
5 @ 315
3 @ 345 (Add wraps)
3 @ 365
3 @ 385

Incline Mini Band Triceps Ext. (1 Band per Hand):
3x25

HS Iso-Row (Wide Neutral):
10 @ 2pps
4x8 @ 3pps

Barbell Curl:
30
20
20 (Reverse Grip)

Felt good today. I wasn’t going for a true 3RM, just a heavy set. 385 was decently difficult on the 3rd rep. First two were very fast.

My hand was killing me after tearing up that flooring I referred to the other day. The reverse bands helped take away some of that pressure.

Accessories went well. I need to add more heavy things on ME days at least. Just trying to stay healthy though.

Motivation: 4/4
Nutrition: 2/4 (Approx. Fat 100g, Carbs 225g, Protein 225g, kcal 2,700)
Explosiveness: 4/4
Discipline: 4/4

810

Accumulation Block: Week 1, ME Lower

Deadlift - Conventional:
Bar
5 @ 135
5 @ 225
3 @ 315 (Add belt)
3 @ 405
3 @ 455 (Match PR)

Front Squat:
Bar
6 @ 135
6 @ 225
6 @ 275 (Belt)

Barbell Glute Bridge (w/ 2 short minis around my knees):
15 @ 135 (No bands)
3x15 @ 225

Fat Guy Abs (w/ Light Band. Read below):
3x20

Fat Guy Abs: Stole this from STB too. Lie on the ground with a band [attached to a rack and] around your feet and do a lying knee up basically.

Deadlift went well. I didn’t realize it was a match PR when I did it, which I guess is good. The lift itself wasn’t all that easy though. I keep folding over when I get to 455 for some reason. I know I’m strong enough, I just need to focus on staying tight rather than only thinking about ripping it off the floor.

Another thing from the Westside thread/STB. I’m going to do 6RM after my main movement on my ME days. I chose front squats today. 275 seems kind of pathetic, but I’ll work on it.

Glute Bridges with the bands around my knees were brutal. Making the glutes work in two planes makes it a dick load harder.

Motivation: 4/4
Nutrition: 3/4 (Didn’t record macros. Need to eat more though)
Explosiveness: 3/4
Discipline: 4/4

811

Accumulation Block: Week 2, DE Upper

Speed Bench:
Bar
3 @ 135
20x3 @ 205 in 14:30 (-4 min PR)

Pendlay Rows (Strict):
10 @ 135
5x10 @ 185

Incline Mini Band Triceps Ext. (1 Band per Hand):
30
25
25

Standing Cable High Row (Neutral Grip):
3x15 @ “105”

Cable Facepull:
15 @ “95, 110, 125”

Felt good today during bench. Most of the reps were pretty effortless and fast.

My lats are weak. Doing the Pendlay and high cable rows showed me that.

Would type more. Tired.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4
Discipline: 4/4

812

Yesterday - Accumulation Block: Week 2, DE Lower

Speed Box Squat:
Bar
3 @ 135
3 @ 225
20x2 @ 250 in 14:40 (-3:50 PR. Belt)

Speed Pulls (I’ll pretty much always do these conventional unless otherwise noted):
3 @ 135
3 @ 225
15x1 @ 275 (Belt)

Superset [Side Bend/Band Sit-Up]:
2 x [20 @ 75 / 20 @ Light]

Eccentric Natural GHR:
3x5 (Slow as possible)

Natural Reverse Hyper (Explained Below):
4x10

Natural Rev. Hypers = Take a tall box jump box, lie on top of it with your hips off the edge, grab the legs of the box so you stay on it, curl your legs under and then fully extend them up and back. I found it did more when I held at the top for a second. You can’t swing under it like with a real rev hyper, but it seemed to work.

At first, my hips weren’t agreeing with me about doing box squats. But I eventually got them loose enough and most of the reps were really fast. It was very difficult to get them done in that time, but I wanted to match my bench time (only missed by 10 seconds). I’m happy with it.

Speed pulls were okay. Half of them felt great, the other half felt unnatural; mainly because I was trying to get into better positions.

Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Discipline: 4/4

813

Accumulation Block: Week 2, ME Upper

Bench - Decline, Normal Grip:
Bar
5 @ 135
5 @ 225
3 @ 275
3 @ 315 (Add wraps)
3 @ 335
3 @ 345 (Like speed work)

One Arm DB Row:
2x10 @ 110 L/R
25 @ 110 L/R (Straps)

JM Press:
5x8 @ 135

Odd DB Curl (Done between some bench and JM press):
5x10 @ 15 L/R

Cable Facepull:
40, 25, 15 @ “95”

This was a good workout. I stopped at 345 on decline for no reason really. It was 20 pounds under my PR and was very easy. So I was happy with it.

Everything else was pretty simple. I need to do more DB rowing.

High rep facepulls are rough.

Motivation: 3/4
Nutrition: 3/4 (Need moar food)
Explosiveness: 4/4
Discipline: 3/4

814

Accumulation Block: Week 2, ME Lower

Squat: High Box (~1 in. above parallel):
Bar
5 @ 135
5 @ 225
3 @ 315
3 @ 365 (Add belt)
3 @ 405
3 @ 435
3 @ 455 (This is my PR on a parallel box)
3 @ 465

Snatch Grip Rack Pull (~4 in. below patella):
6 @ 135
6 @ 225
6 @ 275 (Add straps and belt)
6 @ 315
6 @ 365
6 @ 405

Cable Ab Pulldown:
3x15 @ “125”

Plate Sled Push:
3x100ft. @ 90

Felt great today. All of the box squats were easy except for the last one, but even then there was no chance of failure. I was able to stay completely upright the entire time.

I forgot about snatch grip rack pulls until I went back through my log. I’m going to do those and RDLs for my heavy 6RM movement after the main movement. They felt great today. 405 was pretty tough, but I should be able to beat it in a couple of weeks.

Plate push made me want to die.

I’m going away for 4 days. So I’ll be back in the gym on Monday.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4
Discipline: 4/4

815

Intensification Block: Week 1, DE Upper

Speed Bench - 1 Short Monster Mini Per Side (+95 at top):
Bar
Bar+Bands
3 @ 135+Bands
10x3 @ 185+Bands
3 @ 185
3 @ 275
3 @ 315 (Wraps)

Incline DB Press:
6 @ 75s
6 @ 90s (Wraps)
6 @ 100s (Wraps)

HS Iso-Row:
15 @ 2pps
3x15 @ 3pps

Mini Band Triceps (1 per hand):
30, 25, 25

Reverse DB Fly:
3x15 @ 20s

I didn’t get everything done that I wanted to get done because I was helping my girlfriend with her workout. But that’s okay. It was still a good workout after doing nothing for 3 days.

Speed bench went well. Did the usual switch between the 3 grips every set. Every set was fast.
I wanted to work up to a decent triple, double, or single with straight weight afterwards, but it was tough after using a different motor pattern for banded bench.

I can’t go much heavier on DB incline bench. The 100s were probably close to a 6RM though. I’ll beat that in a few weeks probably.

Motivation: 3/4
Nutrition: 2/4
Explosiveness: 4/4
Discipline: 3/4

816

Intensification Block: Week 1, DE Lower

Speed Box Squat (Below Parallel) - 1 Avg+1 Mini per side (+120 at bottom, +185 at top):
Bar
Bar+Bands
3 @ 135+Bands
10x2 @ 245+Bands (Belt)

Speed Pulls - 2 Short Minis + 2 Short Monsters (+155 at top):
3 @ 135+Bands
8x2 @ 225+Bands

Abs - Rotary Hold (2 Mini Bands):
3x15 seconds L/R

Avg. Band Seated Hamstring Curl:
3x20

Cable High Row (Neutral Grip):
3x15 @ “105”

Hanging Leg Raise:
2x20

This was rough. I felt strong and fast, but it totally ruined me. Good times.

Squats were a bit hard to get moving out of the hole, but I exploded right above parallel, so I’m happy. My form held up really well too. I actually didn’t think about form while I was squatting, I had to think about how it went while I was typing this.

Speed pulls were fun. I only used about 40-45% 1RM straight weight. But I also used 30% 1RM in bands, so I think it was sufficiently heavy. Form went well during this as well.

I think the only thing I need to work on is getting the first two exercises done faster. It took me like 45 minutes just to get those done, leaving me with little time for anything else.

Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Discipline: 4/4

817

Intensification Block: Week 1, ME Upper

Bench - 2-Board Normal Grip:
Bar
5 @ 135
5 @ 225 (Add boards)
5 @ 275
3 @ 315 (Add wraps)
1 @ 345
1 @ 375
0 @ 395 (Shit. Not even close)

Odd DB Curl:
Several sets of 10 in between bench sets

Close Grip Bench:
6 @ 225
6 @ 275
6 @ 295

Machine Dip:
3x8 @ “280” (Stack)

One-Arm DB Row:
3x12 @ 110 L/R (Straps on last set)

Lateral Raise (Super set with rows):
3x12 @ 35 L/R

Light Band Curl:
3x15

I wasn’t very happy with this workout. I probably should have waited to do it since I was still sore from my DE day on Sunday. I wasn’t really all there mentally today either for some reason, so I wasn’t focused enough on what I was doing. 395 was nearly stapled to the boards and me. My PR is 405.

Everything else went pretty well. Rows were difficult because my shoulders were a bit achy and my forearms felt like shit. Definitely should have waited a day to do this.

Oh well, at least all of my joints are feeling good at the moment.

Motivation: 2/4
Nutrition: 4/4
Explosiveness: 2/4
Discipline: 3/4

818

Intensification Block: Week 1, ME Lower

Squat - Parallel Box, Competition Stance Width:
Bar
5 @ 135
5 @ 225
3 @ 315 (Add belt)
3 @ 365
1 @ 405
1 @ 435
1 @ 455
1 @ 475 (Grinder plus knee valgus)

RDL:
6 @ 135
6 @ 225 (Add belt)
6 @ 315 (Add straps)
6 @ 365
6 @ 405 (PR)

Glute Bridge:
8 @ 135
8 @ 315
4x8 @ 365

Weighted Pull-Up (Super set with GB):
3 @ BW
5x3 @ BW+45

Full Squat Box Jump/From Seated Broad Jump Superset:
5x5/5 (32" box and got about 9’ each broad jump)

Single Arm OH Sandbag Carry:
3x80ft @ ~60 lbs L/R

Good workout. I didn’t expect moderate stance box squats to be as hard as they were. I haven’t had a problem with knee valgus in several years, and my glutes fired fine for the RDLs and glute bridge. Weird.

I’m happy with 475, I just wish it had been easier.

RDLs were pretty rough. I’ll get better at them though. I’ll go for a rep max with 405 in week 3.

I enjoyed doing the box jumps and broad jumps. Definitely need to continue squatting down before jumping up to the box. I don’t have to do it to get up there, so I never have, but it felt like I was actually doing something for my squat this way.

Motivation: 4/4
Nutrition: 3/4 (Healthy, just really need to eat more)
Explosiveness: 3/4
Discipline: 4/4

819

Friday: Extra Workout

Average Band Good Mornings
Light Band Ab Pulldown and Rotary Hold
Squats with the bar
Average Band Hamstring Curls
Box Jumps

Maybe more. I don’t know.

Intensification Block: Week 2, DE Upper

Speed Bench - 1 Short Monster Mini per side (+95 at top):
Bar
Bar+Bands
3 @ 135+Bands
9x3 @ 205+Bands
3x3 @ 135+Bands

Pin Incline Bench:
Bar
6 @ 135
3x6 @ 225 (Barely failed last rep on the last set. These are stupidly hard for me)

Cable Low Row (Separate handles):
15 @ “150”
3x15 @ “180” (Overhand, underhand, neutral grips)

Cable Facepull:
3x20 @ “100”

Mini Band Triceps Extension (1 band per hand):
35, 20, 15

I need to go to sleep. I start a job tomorrow. So, I’ll keep it short:

Everything went well except for the pin incline press. That was just really difficult. Not sure if it’s because I was fatigued from speed bench, or if I just suck at it. I’ll continue to work on it, clearly it’s a weak spot.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: 3/4
Discipline: 4/4

820

Intensification Block: Week 2, DE Lower

Speed Box Squat (Below Parallel) - 1 Avg+1 Mini per side (+185 at top):
Bar
Bar+Bands
2 @ 135+Bands
2 @ 225+Bands
12x2 @ 255+Bands (Belt)

Speed Pulls - 2 Short Minis + 2 Short Monsters (+155 at top):
2 @ 135+Bands
8x2 @ 245+Bands

Cable High Row (Rope):
3x12 @ “125”

Cable Ab Pulldown (Superset with Row):
3x10 @ “110”

Single Arm OH Sandbag Carry:
3x80ft @ 45-60 lbs?

Good workout today. Some of the squats weren’t the fastest I’ve ever done, but some were very fast. Gotta work on consistency and staying tight. Speed pulls went really well. I can pull a lot faster when I don’t worry too much about setting up and I just bend over and pick up the fuckin bar. Not sure what my back looks like though.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: 3/4
Discipline: 4/4