Mediocrity thy name is me.

Deadlifts
135
225
315
405
435x4x2
Belt and straps

Squats
20x10
60x1
80
100
120
130 Add belt
140
142.5
145
150x0
Upper back and abs feel strong. Hips and legs feel weak.

Shrugs
150x26
180x6 8
140x16

KB C&P
20x10
40x6x1

Dead stop press
20
40
60
80
Wow that's surprising.
85x0 0
82.5x1
85x0
So this is almost exactly the same as my clean and press. Surprising.

Cable karlsen laterals
40xfailure

Plank
1:10

KB swings
20x25/25 30 5/5 10
in 2:59
Not bad at all

double ew tee eff

Squats + chains
BAr x10 10
60x3
80x1
100x1
110x1
120x1
125x1 Add belt
127.5x1
130x1
132.5x1
135x1
137.5x5x1
Oof

Clean and press
60x2
65x2
67.5x2
70x2 Add belt
72.5x2
82.5x1
65x8
Was supposed to be 75 on that down set, oh well

SLDL
60
100
140
170
200x0
170x1
Burned out

Side bends
100x10

Swings
15 14 13 12 1 2 3
Gasping for air, first four sets were unbroken

So So

pull ups R/P
1 2 3 4
Hands killing me

Deadlifts+chains
135
225x1 1 1
315x1 1
405x1
Remove chains
435x5x1
Pretty easy

Spider lift
225
245
265
285
305
315x0
275x3
Lost the groove

KB C&P
20x10
32x2
40x3/3
Not bad

Dead stop press+chains
20
40
60
70x0
60x5x2
In retrospect a 10kg jump was a bit much to expect

Squats
60x3 3 OW
80
100
120
Add belt
140x0
Fuck....leave it there

Shrugs
140x12 12 12
180x3

Plank
1:40

Deck squats 21 in 4:30
Tabata airdyne
Took it relatively easy on these

Hole in my hand

Power clean up to 100kg
102.5x0 0 0
I'm gonna blame this on my hands

Speed deads +chains
100x1 1 1
Add matts
100x1 1 1
140x10x1
Sumo+matts+chains
140x10x1

Speed bench
185x5x3

GHRx3 sets
Stiff arm pull downs X a bunch

Out of gas

FOCUS!

2 scoops NO Explode

Squats
60
80
100
120
140x1 belted
150x0
Add chains
60x1
100x1
120x(1 2 3)*3
Last 2 triples were belted

Clean and press
60x2
65x2
70x2
75x2
77.5x2

SLDL off mat
70x5
100x5
160x3
180x1 straps
160x6
That last rep took a half hour to lock out

DB C&P
40x1 2 3 4 5 4 3 2 1
Pretty easy

Eliptical intervalsx10 minutes

ugh

Early AM
ran a half mile

generic warm uppery

Deadlifts+chains
135x10
225x2
315x2
405x2 2 2
Add short minis and belt
405x2 2
Woof
Spider lift
225x1
245x1
265x5 Not too hard
285x0 upper back gave out

KB C&P
20x10
40x2
Lotta lean on the right side

Dead stop press+chains
up to
60x10x1

Squats+chains
60x3 3 3
80x1
100x1
110x1
125x1
Oh god so heavy
127.5x1
130x1
called it here

Shrugs
60
100
120
140x5
160x5 5
190x3
200x2
160x5
Used straps since my hands were hamburger

Swings
20kgx11 10 9 8 7 6 5 4 3 2 1
Alternating sides
total 132 in 4:05

Dead speed

Ran a mile

Power clean up to 100kg
Deadlift plus chains
140kgx10x1
<60 seconds rest
sumo+chains
140x10x1
<60 seconds rest

Nothing else worth recording

Focus and nausea

Early morning

Squats+chains
20kgx3
oof
60x2 2
80x2
100x2
115x(1 2 3)*4
up another 5-10 kg

1 arm standing cable rows
50x10
60x10
70x10
80x10
90x10

Press
60x5
65x2
70x2
72.5x2
75x3

SLDL off matts
60x20
140x5
160x1
Had more in me physically but mentally I was drained

Swings
25/25 25/25 5/5
Sit ups
25 25
in 8:30
FRIED

Unfocused but better

Skillful thoughts produce skillful workouts.
Pull ups
Regular/neutral/wide
5/5/5 4/4/4 3/3/4 2/2/2 1/1/1


KB C&P
20kgx10
32x1
40x6x1

Deadlift
135
225
315
405
455 belt and straps
505x0 ok fine, this will be my projected max

Spider lift
135
225
315x0
225x5
245x2 5
That last one was brutal, back and abs were burning. Keep these up!

Dead start press
40
60
Add chains
60
62.5
65
67.5
70
72.5
75
Booyah

SHURGS
60x5
100x5
120x5
140x5 5
160x3 Mixed grip here I think
170x3 Being generous calling these shrugs
140x8
60x a fuck ton

Side bends
75x25

Squats+chains
60
80
105x1 AUGH
Add belt
105x1 2 3 1 2 5
Not bad worked hard and got the reps. Up 5-10kg next time. Scary how much the belt helped

Goblet squats
16kgx25
This was supposed to be conditioning but I was dead.

V-ups and supermans

Yesterday

Unfocused and weak

Squats up to 135kg belted

C&P
75x2 2 2
Pretty easy

Deadlifts+chains
135x2
225x2
315x2
Add blue mat
315x2
405x1
remove matt
440x1
Ugh hard

Sumo deadlift+short minis
315x8

Swings
20kgx40/40 then sets up to 150 total reps in <10 minutes

Another shitty unfocused session

Planks 20 seconds each position reg, left foot,right foot, left arm, right arm, reg

v-rows
205x7 7 7

Squats up to 130kg belted, pretty easy actually
Add chains
105x1 2 3 4 1 2
Right inside ankle gave me some stabbing pain so left it there. This is sad.

some ghr's not worth recording

SLDL up to 170kg, not bad
100kgx10
120kgx8 I need to remember how to work hard

Spider lift
140kgx1 because I can

DB push press
100x3x1

Core and back were fried.