Win some, lose sum.

BW 218

Pwr snatch
60x1 1 1
70x1
72.5x8x1
Pretty easy

Squats
72.5x3
80x2
100x2
120x2
140x1
150x1 Belted
200kg walk out
240kg walk out
160x0 Bailed. Got tossed forward.
So the squat cycle is a bust. but that's ok. Focus on ladders and swings for a while.

Deadlifts
135x2
225x2
315x2
405x2
495x2
pretty easy...
535x1
Belt and straps this was brutal. A true max

1 Db C&PP
100x2*2
100x6/3
just lost control lefty

C&P
60x2
70x2
72.5x6x2
Next time 6*3... that's right RSR for the OHP

V-pull down
210x5
235x3
255x3
200x6

leg press+dbled minis
4plates/side
10 Shoulder width
10 duck
Just going for some volume here. I need to stretch so I can do power squats.

Plank
1:00

bah

Gym was hosting an event so no squats or pulls

Bench up to 285x1
225x10

KB snatch
24kgx20/20 10/10
Never put the bell down.

Burnout

No desire

Power clean and split jerk up to
105kgx6x1
not bad

Dl lock out up to 7 plates

Z press up to 60x5

Db shrugs
100x20 15

Kroc row
100x10

Swings
40kgx4x10

tried squats and lower back was sore enough I didn't want to push it. I need to stretch and don't want to. I may have burned out on this squat program. Maybe the swing program and ladders? We'll see monday.

Everything is ruined forever.

Squats
60x2
100x2
120x2
140x1
150x1 Awful
137.5x3 2
Called it here, eat a lot and hope to redeem myself monday

Deadlifts+chains
135
225
315
455x5x1
Sumo
455x1
Remove chains
405x5

KB C&P
40kgx4

Db c&j
100
115x3x1

done

Lost it. Now I found it.

BW 228 Wooo fatter and weaker from time missed and shitty living. Back at it.

Squats up to
130x5x5
All belted
Right knee hurt. But got these done.

Deadlifts+chains
135x2
225x2
315x2
405x1 Knew I was in trouble here
480x2 2
Second set was belted
Dropped the chains
480x2 Still belted.
Leg drive SUCKS. Deads off a plate may have made it weaker... DB deads next time?

All I had time for.

Phoning it in

Listless. Feeling weak. No motivation even after caffeine.
BW 225

GHR
1 2 3 4 5 1 2 3 4 1 2 3 1 2 1
Not too bad

Wide grip pull ups
bw*(1 2 3 4)*3
On to 1 2 3 4 5

OHP
60x6
70x1
75x1
82.5x1 2 1
OOF. Alright back down to 75kg for ladders. Still I doubled 181 lbs on an off day not bad.

Farmers
110x3x50ft
Easy but a little mid back pumpage

DB press
40x15
Called it here.

Easy or impossible dammit!

BW 225
Korean BBQ for the win

Treadmill
5 minutes 3mph 10%
Medball throws
20lbx10

SKWATZZ!!
20kgx10
60x5
80x2
100x2
205xwalkout
125x6x6
Last two sets were belted

KB C&P
16x10
20x5
32x3
40x3
Could've done 4 but stuck with the plan

DL+Chains
135
225
315
405 mixed
455x5x1

Seated snatch
30x4x15
SLOPPY. but done

Swings
32kgx100 in 7 minutes

Standing partial ab wheelx blah
Out of time

urgh

tired
bw 224
treadmill 3mph
5 0%
5 15%
5 0%

GHR sit up
16 16

DB bench
55x10 10 10
70x15 10 10 10

front squat+ chains, couple links on the ground
20x3 3 3
60x3 5
80x1
100x1
20 minutes
25 reps mostly doubles. Brutal.
Cycle back to 75kg

trx push ups
7x5
Neutral pull ups
5x5
trx rear delt fliesx3 sets
nice pump on these

DB flies
25x8 8
DONE

Pow3r cl33ns!

BW 224

Power clean and SJ
60x3
80x1 1
100x10x1
Some were sloppy most were good. up 2.5kgs again.

Squats
60x5
80x2
100x2
125x6x2
These felt awful. Just like last time this cycle

GHR+GHRext
7+0
5+1
5+1

V-rows
100x25
160x10
205x5 5 5
160x11

Bench
135
155
175
195
225
245
265
285
All pretty easy and smooth. Moved my grip to ring fingers on rings and felt much stronger
Add doubled minis (50lb DB's hover)
195x5x3
Not bad at all.

2 DB clean and press
60x1 2 3 4 5 1 2 3 4 1 2 3 1 2 1
Woot, back down to 55 then two more steps forward.


Swings in the park
12 minutes
24kgx180
Modest performance 15 swings/minute