I’m sure internal investigations would take an interest that’s for sure haha
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I assume as you quoted Oliver Queen that you watched the Arrow series. That 'you have failed this city" line is pure vigilante gold.
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Yeah I loved the first two seasons, lost a bit of interest after that. It’s definitely a good catch phrase
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W1d4 bench brutal
CONDITIONING
3rds
bb complex: 10x Deads, rows, hang clean, push press, back squat
20 pushups
90 sec rest
BUILD to single at 95kg
STRENGTH
3 bb rows - 102.5kg, 110kg, 115kg
Bench - 3x102.5kg, 2x110kg, 3x115kg
5 plate halos each side
ASSISTANCE
10>1 barbell rows
1>10 floor press
75kg barbell
BONUS
poundstone curls
Poundstone pushdowns
Aftermath
4 Likes
Nice easy 35 minute LISS run
Going to build these up slowly again like I did with tactical barbell
2 Likes
Forgot to note it but it was 16 reps with 145kg which might be a PR I’m not sure
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Dude you are looking extremely sexy
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Oh thanks brother
W2d2
CONDITIONING
Frans evil twin
21-15-9
Thrusters
Burpee over bar
BUILD
To a single ohp at 57.5kg
STRENGTH
3 chins w 35kg
Z press 9x52.5kg, 12x47.5, 16x42.5kg
5 windscreen wipers
30 sec burpee tuck jump
ASSISTANCE
10 min Emom
10-8-6-4-2-10-8-6-4-2 reps w 42.5kg
Poundstone curls
That conditioning piece was a heart starter
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Cruisey 45min LISS run. About 8.5km
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Cruise control my man
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Yeah it was honestly like that. Got into the runners trance. It’s weird that running ‘slowly’ can have such an impact when built over time.
W2d3 squat brutal OR test
CONDITIONING
30 sec
Burpees
Kb swings
Push press
Rest
For 10 mins
BUILD
to a beltless single at 160kg
STRENGTH
10 cossack squat each side
Squats 3x172.5, 2x182.5, 1x192.5
6 heavy kb side bends
5 burpee tuck jumps
Squats felt weak until 192.5kg
Realised the wandering mind was in full effect which seems to happen over night shift towards the seventh shift. Wasn’t present and as a result wasn’t operating as a unit.
I starting to think about everything, from my toes to my scalp. Started the listen to my breathing, started to visualise the signal from my brain to my muscles firing. Started to think about how much I loved training with critter, and how grateful I was for our time together and our friendship. Thinking about how I’m here voluntarily and that no one is forcing me to be here. Starting thinking about how grateful I am for the opportunity to be stronger.
Blew up 192.5
Blew up 200
Blew up 207.5
Blew up 220 for a 5kg PR and tied my all time best wrapped squat.
Job done. Stay on the path. Stay in the present. Don’t fraternize with ghosts.
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Mate that is a whole lot to think of when trying to squat. lol!
Nice work on the PR getting very strong now. Quality
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And that (along with other thoughts) helps you dominate the remaining squats and set a new PR?
Quality.
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Yes sir.
It made me snap out of the ‘this sucks’ mentality. No one’s forcing me to do this, I’m choosing this, I’m choosing to enjoy it, and I’m choosing to win.
It’s not punishment. It’s just hard.
5 Likes
W2d4 bench heavy
BUILD
To a single at 115kg
STRENGTH
8 heavy db row each side w 50kg
Bench 7x 102.5, 9x 95, 9x 90kg
5 heavy side bend
8 bw man makers
CONDITIONING 5 rds
20 sec bench dip
20 sec pushup
20 sec hollow rock
1 min rest
ASSISTANCE
1 min rows (swap half way)
1 min rest
1 min incline bench
1 min rest
1 min decline pushups
1 min rest
3 rds
Poundstone curls
Poundstone tricep extension
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I have pretty narrow shoulders and bad lat insertions (in terms of that lat sweep) But my mid back is starting to look noice.
Legs sponsored by hard work.
If you don’t like my silkies then you hate freedom
12 Likes
I see nothing wrong here, play on.
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