From shit to suck

Speed squats
up to
275x2 2
then
255x8x2

Chain suspended Giant Camber Bar GM
215x5x5
Fuck these are awful

Sit ups
bwx10
5x10
10x5x10

Reverse Hypers
200x5x10

DONE

ME upper

Arch bar
135
185
225
2 board
225x3
255x3
275x1
315x0
305x0
265x3
285x1
Smoke show, my form is incredibly inconsistent. 305 and 315 stapled me. 285 was ridiculously easy.

Tate presses
40x5x10

lever rows
110x2x8 on each position

Sled face pull
65x4 trips

Rev. hyper
180x10 10 10

LESSON LEARNED

Reverse band deadlift up to
515x1
565x0
545x0
515x1+1 hitch

Apparently is not allowed

Prowler push
180x10 trips
Lots of cursing and yelling (at me, not by me). Double vision, nausea legs cramping.

Dimel deadlifts
205x5x5
Slowly getting the form right

Rev hyper
140x15 15 15 15

GHR
8 8 8 6

Landmine
45x5x10

DE Upper

Speed bench
155x10x3
Working on leg drive and form. Got better as they went on. Widened grip to pointers on rings.

3 board
235x5x5
Too easy add 20 instead of 10 lbs next time

Frame shrugs
140x5x10
Easy

Prone row
135x5x10
Easy until the last couple sets. I fucking hate this movement.

DB curls
35x10
40x10 10

So. Many.Squats

Speed Squat day at Diablo
used a ~15" box
245x12x2
225x6x2
Working on form. The first 12 is what was prescribed, but I wasn't allowed to stop until I got a double that Ted found acceptable. Some verbal abuse and swearing but I finally got one.

Rev hyper
140x10 10 10 10 10

Side bends up to
125x4x5

Sit ups
10x5 5 5

Wrecked.

Bench bench bench

Sled drag to warm up
90lbsx12 trips

Bench up to 225

2Boards
275x3
285x1
305x1
315x0
Damn! Form is slowly improving. I need to work on putting tension on the bar before removing it

tate presses
25x10
30x10
35x10
40x10 10

Lever rows
90x2x8 On all four grips

Sled face pulls
45x4 trips

Rev hyper
90x10 10

Exponential curves are not my friend

At Diablo Barbell again

Sled drags
90x12 trips

1 pin deadlifts against doubled minis, ~180lbs at the top
45x5
135x5
225x5
275x5
315x3
345x1
365x1
385x1
405x0
That 405 was fucking close
315x3

Dimel deads
185x20 20 20

Elevated GHR* a whole fucking bunch
I need to round my back on these apparently and that shit just isn't happening for some reason

Rev. hyper
90x4x10

Landmine
10x10
25x10 10
30x10 10

Blarg

Sled drag 70x10 trips
Easy non stop warm up

Bench
135x5
185x5
225x3
235x3
255x1
285x0
275x1
Fiddled with my grip and moved it out a lot. Felt a lot weaker, but I'll trust the wise folks at DB.

3Board
225x5x5

Prone row
115x5x10

Frame shrugs, med. grip
90x10 10 10
Not counting the frame.

Curls
30x10
40x10 10


Felt like ASS this entire time. No idea why. Not a good first impression. Just more motivation to work harder.

A new era

BW 225
I'll check my waist and Bf% tonight but I think I'm just about done with this weight loss shit.

Hamster wheel (treadmill)
Incline 8
speed 2.7
45 minutes

Foam rolling and stretching

Tonight is my first work out at Diablo Barbell. I am going to get the shit kicked out of me. It will be awesome.

Back in the saddle

Still sick. Head hurts from dental work yesterday.

BW 227.... I erred on the side of caution with food during the break. Clearly a little too much...

Power snatch
A bunch of warm ups then
165x10x1 120 s rest between sets
Felt heavy but most of the sets were no problem. Had 2 misses that I had to redo.

OHP
135x5
140x3
145x1
155x7
Damn. Wanted 8. Oh well. next time.
Projected max of 191

Deadlifts, no straps no belt
135
225
335x5
385x3
425x4
Blarg. Projected max of 481. Well, we've all got our bad days.