Down with the sickness but not down with the sickness.

Or something
BW 223
tired. sick. slow. unenergetic.

Dreadmill
3.5mph 5% incline 10 minutes

GHR SR+GHR
(1+2)*5
Used a red band on the first rep to increase the stretch reflex

Wide grip chins
(1 2 3 4)*2
Pretty easy actually. though afterwards it was painful to lift my arms over my head.

OHP
20x10
40x5
60x5
70x5 RPE 8
80*(1 2 3)*3
Not bad. Had to use a narrower grip and rush the triples. But got'em all. Next up 82.5kg

leg press
90x20
180x20
270x25
done

seated calf raise
100x20 20 20

trx ghr
5 5
fucking hard

2 db press
35x4x10

too drained for anything else.

DEADS!

BW 222
Poor sleep this weekend
2 extra strength tylenol
2 scoops NOExplode
2g tyrosine

Treadmill 3mph 5% incline 10 minutes

Overhead throws
10lbx20
Throw, walk to the ball, throw.

Jumps
24"+26"
3 2 1
Oof

Power snatch +OHSQ
40
60
70x10x1
1 fail in here, bump it up 2.5kg next week

BUP Press
16x5 4 5 5
meh

Squats
60x2
80x2
100x2
110x2
125x6x5
All the work sets were belted. Tired, right knee hurt, weak. Need more ab work. Took for ever but got them all done.

DEADS off bumper+chains
135x2
225x2
315x2 (double overhand)
455x4x2 (straps)
These were fucking brutal. The lock out on the 2nd rep of each set took forever.

Called it here. This workout ran way long and I'm crushed.

Quicky

FSQ
60
80
100
110
120 belted
add chains, remove belt
60
100x20 total reps in 20 minutes
Almost entirely singles. Chains were set up differently, feeders were maxed out left some more chain on the ground. I think I can do 50 reps with this set up, but doing reps with fronts is fucking hard.

Neutral pull ups
5x5
Super setted with
trx push ups
5x6
Done

24kg swing
102 in 3:35
22 of those are two handed

Bit of a stretch

Stupidly fell off the wagon. It shows.

BW 223
Dreadmill
Random 10%
3mph*5 min
4.5*5min

FG pronated/neutral
1/1x5
10lbx5x1/1
Not bad

Power clean and jerk
60x3 1
80x1 1
90x1
100x8x1
Some sloppy cleans here I think a tight upper back was preventing me from whipping the elbows around resulting in some wrist strain

CDL+Shrug
120x5

BSQ
80x2 2 2
90x2
100x2
110x2
125x6x2
Harder than I want it to be

Bench
135x3
155x3
175x3
195x3
225x5x3
Slow, some wrist pain

V-row, wrist pain so nothing here...shit

2DB C&P, clean for every press
55x1 2 3 4 5 6 1 2 3 4 5 1 2 3 4 1 2 3 1 2 1
WOOOO 56 reps, more weight and volume. probably not smart next time be more reasonable about the volume. Regardless this was good work.

KB snatch
20kg 10 minutes
100 reps. Sad, but didn't push it. Wrists still act weird on snatches.

Ab wheel
10 10

Dreadmill

Shitty treadmill since the good one was taken
5min 3 mph
3 intervals 10%grade 5.5mph 1:1
4 intervals 10% grade 5.5 mph 1:1/2
then some more walking. Pretty easy.

Swings are the devil

BW 223
5 minutes on a hamster wheel

GHR
1 2 3 4 5 1 2 3 4 1 2 3 1 2 1

Pull over
50x3x15
Some pain on the left side...

OHP
20x10
40x6
60x1
70x1
77.5x(1 2 3)*3
Not even all that hard really. Wrist was ok for the most part as well.

leg press
270x15
360x10
450x10
took it easy here

calf raise
270x30 left ankle hurt

2 DB press
40x15 15 10 10 10
oof

Burpees
(1 2 3 4 5)*2
1 2 3 1
37 reps in <5:00
Shoot for 50

Swings
20kgx100
2:55
Never put the bell down. Hello glutes.

Draggin' ass

BW 223 hooray upward trend
5 minutes on the eliptical since all the treadmills were taken

Jumps
Seated
12"+20"*1
12"+24"*3
12"+26"*3

26"*1
32"*1 with two step lead up

Wide pull up
(123)*3
GHR
6x4

Pwrsnatch+ohsq
barx3
40x1
60x1
70x8x1

Squats
70x2
80x2
100x2
125x6x4
Last two were belted. This sucked but I got it done.

KB C&P
20kgx5/5/5/5
32kgx2/2
40kgx4x2

Deadlifts+chains
135
225
315
405
455x5x1
Pretty easy actually

FG3rd pin press
20x5
60x3
70x2
80x3x2
Not bad

Seated snatches
30x5x10

RKC min
32kgx12min
40
30
35
105 total, 84% of my best on an off day. Not too bad.

leg lifts*25

Dan John was right!

Felt like shit. Weak and lethargic.

BW 220
Tread mill
5min at 3mph 10% incline
3 intervals (1:1 minute) 5 mph 15% incline. Add an interval every week.

HLR
3 2 1 3 2 1 3 2 1

GHR+GHRxt
5+2
5+3

DB bench
50x5x15
bump it up next time

Flies
20+redbandx15 5

rack supported rear delt raise
30x3x10

Kai greene front raise
25x15

Front squat 60kg+chains
15x3
1x5
in 20 minutes. This wasn't too bad. Add 20kg next time.

Booyah!

BW 220 little low
Treadmill 5% incline 10 minutes 5 @5mph 5 @3mph

Jumps
16"+16"
3
10lbx3x3
16" 20"
3
16"+22"
3
16"+24"
3
24"x1
30"x1

FG pull up
10x1
10lbx6x1

PC+SJ
60x1 1 1
80x1 1
100x6x1
Oof. Harder than I'd like. Some pain in the right wrist when lowering the jerks

BSQ
60x3
80x2
110x2
110x2
125x6x2
Again, oof.

Bench
45x3
135x3
155x3
185x3
215x5x3
Piston like and solid. Some wrist pain.

V-row
115x13
190x10 10 10
Not bad. 4 more reps per set, one less set. Four more reps total. Up the weight next time
145x15

2DB C&P, clean for every press
50x1 2 3 4 5 1 2 3 4 1 2 3 1 2 1
35 reps total, this is either a great idea or a terrible idea... No wrist pain here.

ezcurl bar, rev curl
40x20

seated calf
45x20
90x20 20 20
Hard but good

GHR sit upsx20
rev hyperx20

Burpeesx1 2 3 4 5 1 2 3 4 5 in <5minutes
Next time go up to 6
This was an attempt to go easy on the wrist and still get some cardio in

Head harness
redbandx55

swingin' and running

swings
20kgx60
Snatches
20kgx50

dead stop snatches
40kgx5x1

Running
Treadmill 3-5mph on random 1-4% incline
first 10 minutes and last 5 minutes at 5mph

Early in the AM

Wrecked from yesterday
BW 224, excellent

Dreadmill 3 mph 5% incline 15 minutes
Easy HR ~128

GHR
8x3

Pull up
(1 2 3 4)*2

OHP
60x3 3
70x1
75x(1 2 3)*3
My right wrist was really hurting on some of these
not sure why...

2DB OHP
30x20 12 11 10 10
God I suck at these

Swings
12 minutes
20kg
70
30
25
Took it easy ~70% of my best

SSSKKKWWAATTZZZZ

bW 220

treadmill 10 minutes all sorts of speeds and inclines

GHR sit upsx3 sets

DB pull overs
50x10 10 10
I like these

Power snatch+OHSQ
40x1+3
60x1
70x6x1
Easy

SKWATZ
70x2
80x2
100x2
125x6x3
Need to stretch my hips, but other wise very good

calf raise
125x16

KB C&P
40kgx3x2
Not bad, last set was the easiest. Need to warm up more.

Deadlifts off 20kg bumper +chains
135x2
225x2
315x2
425x5x2
First set without straps, these were not anywhere near as hard as I thought they would be.

FG third pin press
60x1
80x1
82.5x5x1
easy when I got the groove right

Seated snatches
35x10 10
20x15

Leg extension
90x3x30s
Leg curl
60x3x30s
God these suck.

Sysiphean beginings.

I hate the start of new cycles. I always feel weak.
Coffee
2 scoops whey in water

Treadmill 3-4.5 5% incline 15 minutes

Seated jumps
12" over 22"
3x3

RTW
20kgx20/20
32kgx10/10

Canonball toss
20kgx1 set

Halos
20kgx12/12
GHR
6 6 6
Watched Dave Tates "One Movement" on GHR's and noticed I was setting up with my knees too high.

Sit ups
choked redx2 sets

V-row
190x4x6
Humble beginnings...

BSQ
40x3
60x3
80x2
100x2
125x6x2
Woof.

Bench
135x3
155x3
185x3
205x5x3

Whipped.

PLANS

Gonna do the RSR again, but the extended Masters version. So only 2 squat days a week 80% this round will be 125kg. Need to remember to eat more.
Week 1
day1 6x2 @ 80%
day2 6x3 @ 80%

Week 2
day3 6x2 @ 80%
day1 6x4 @ 80%


Week 3
day2 6x2 @ 80%
day3 6x5 @ 80%



Week 4
day1 6x2 @ 80%
day2 6x6 @ 80%


Week 5
day3 6x2 @ 80%
day1 5x5 @ 85%

Week 6
day2 6x2 @ 80%
day3 4x4 @ 90%

Week 7
day1 6x2 @ 80%
day2 3x3 @ 95%

Week 8
day3 6x2 @ 80%
day1 2x2 @ 100%

Week 9
day2 6x2 @ 80%
day3 2x1 @ 105%


I'll do the same deadlift routine but with a 535 projected max, and I think I'll most or all my pulling off a platform, with chains.

Wk 1 - 425 x 2 x 5
Wk 2 - 455 x 1 x 5
Wk 3 - 455 x 2 x 4
Wk 4 - 455 x 1 x 5
Wk 5 - 480 x 2 x 3
Wk 6 - 455 x 1 x 5
Wk 7 - 505 x 2 x 2
Wk 8 - 455 x 1 x 5
Wk 9 MAX!
Off a platform with chains would be tough...but I think I can handle it and I think it'll dramatically improve my lifts.

Pressing will continue to be what I've been doing with a few switches

Monday
KB C&P
3rd pin press

Tuesday
OHP ladders
2 DB press

Friday
Chain bench
Floor press

Saturday
DB bench
laterals/raises/flys

Non squat days will be 50 reps in 20 minutes thing with one day being OHSQ and one being FSQ+chains. FSQ+chains will be after heavy days so on tuesdays and OHSQ will be after light days so Saturdays. Power snatch and clean will continue on the chad program.

Continue with swings for cardio. Remember to Be careful with assistance.

Maxes of maxes

2 scoops whey in water
1 red line
1 scoop NOExplode
2 extra strength tylenol
2g tyrosine
YEAH!!!

BW 220
treadmill 3mph 13% 5 minutes

SKWATZ
20kgx5 ugly
60x2
80x1
100x1
120x1
Pretty
140x1
150x1 belted 10kg PR
155x1 15kg PR!

Deadlifts
135
225
315
405
475
500 Straps+belt
Nice!Slow stiff legged. Just below my knees I ran out of leg drive, thought I was done but I'll be damned if it didn't just keep coming.

Leg press for fun
up to 630x1
Calves on the leg press
270x50

Pull ups Prone, Wide, neutral
BWx(1 2)*3

DB bench
50x20 20 12
WWOOO that sucked

RKC minimum 12 minutes
20kg
110
52
10
172 swings in 12 minutes
Felt good after this

V-ups

Pressing snatches

Only not really. No time tonight and legs beat up so...

Back ext/sit up/ghrx3 sets
GHR's are fuking hard for some damn reason, start doing them on an incline I guess...

Clean and press
135x5
155x3
160x(1 2 3)x3
Pretty easy

2 DB press
50x10 10 6

Kettlebell snatch
20kgx95 in 5:00
Slowly learning to push these. I want 150 at this weight.

Pressing matters

Ran a little bit.
3rd pin FG press
60x3
70x1
75x1
80x5x1
85x1 PR!
87.5x1 PR!
80x2x1
Add chains
60x2
Not bad... Chains don't come anywhere near deloading though

DB snatch
100x1 1 1

Curses and cures

Fell off the wagon
HOT

GHR sit ups and back extensions
1set red band
10 minutes on the treadmill 3 mph 13% incline

Jumps
12"+12"
3
14"+14"
3
16"+16"
3
18"+18"
3
20"+20"
3x3

Seated 20" over 20"
3x3

Power snatch+OHSQ
40
60
70
yup 70 is the work weight...frustrating. Want to move faster

BSQ
70x2
85x2
100x2
120x1
200xwalk out
140x2x2
Last set was belted. Hard but not impossible.

KB C&P
40kgx10x1
Not bad

Did a bunch of sets on the ass machine. It's pretty useless

seated snatch
30x10 10
20x22

RKC min
40kgx80 swings
Maybe ~20 of those are 1 handed

Couple L sits

The incredible shrinking man...

BW 219...not good

Treadmill 2.7mph 13% 20 minutes

Halos
20kgx12/12
RTW
20kgx25/25

GHR sit up/back extension
1 set

Bench+chains
45x6
135x3
185x1
205x1
225x1
245x1
270x1 PR! by 15lbs
Very nice, this is ~320 at the top. Not bad at all
Remove chains
225x5x3
Smooth and piston like. Maybe a little slow.

v-row
175x12 12 12

FG v-pulldown
145x10 10 10

Done

My body is weird

BW 221

Treadmill 3mph 15% incline 20 minutes

GHR situpsx3 sets

power clean and jerk
60x1 1 1
SHITTY
90x10x1 Not bad

Squats
60x3
80x2
100x2
115x6x2
Easy

Deadlifts
135
225
315
405
455x2x2
Surprisingly the second reps were very hard

DB bench
50x25

Standing 2DB press, pronated
50x7
40x4
30x5
These might be useful

Done. Tired.

Never give up! Never surrender!

HOT
2 scoops NOExplode
2 extra strength tylenol
5 minutes on the damn treadmill and sweating like a pig

Sit ups on the GHRxred bandx3sets

1 hand snatch
40kgx3/3 3/3 3/3
Easy, add 10kgs next round

TEH SKWATTING
40x3
80x1
90x1
100x1
120x1
215xwalk out
Bar bend is cool
135x3 3 3
Last set was belted, all were hard but never in doubt. Excellent. Next heavy day will be 140x2x2.Exciting.

Clean and press
70x(1 2 3)*3
Easy

FG pull ups
bwx(1 2)*6

Some incline pressing not worth mentioning

GHR, incline
1 4 2

KB Snatches
20kgx80 in 5 minutes
Better than last time, still incredibly sucky.