ugh

Swiss bar press, dead stop, middle grip+FG
20x5
40x5
60x5
65x1
70x1
75x1
80x1
85x1 Belted, 2.5kg PR
87.5x0 0
Stalled just above forehead height

Add 80lbs of chains
20x5
40x2
Surprisingly hard

1 Db press
80x4

Deadlifts
435x5x1

Swings
20kgx30/30

Inconsistency is the key....Oh wait...

BW skinny fat 220
Felt good going in

GHR and GHR sit ups to warm up

Pull ups pronated
1 2 3 4 1 2 3 1 2 1
Neutral
1 2 3 4 1 2 3 1 2 1

Regular bar taken so

Swiss bar, wide grip
CLean and press
40x3
50x3
60x3
70x3
75x3 add belt here
80x3 Good!

Squats
20
60
80
100
110
120
125
130
135 belted
140x1 1 FELT LIKE SHIT even though everything before it was easy peasy
135x1 Now also feels like shit

Split jerks up to 110kgs pretty easy too

DB clean and press
60x1 2 3 4 5 4 3 2 1

Swings
20kgx40/40 20/20
3:35
120 swings in ~3 and a half minutes, not bad

Augh

no food but lots of sleep
BW 218

Squats, moved my stance out a hair which felt like a mile
20x10
60
80
100
110
120
130 add belt
135x5x1
Bizarre that 130 feels heavy when a week ago I did it for 4
100x6

Swiss bar dead stop press, middle grip+FG
20x10
40x5
60x5
70x1
75x1
80x1
82.5x1
87.5x0 0
Got it to forehead height and stalled
75x4

DL
135x2
225x2
315x2
405x2
455x2 2 2
Felt awful

1 DB press
75
80
85
90
Pretty strict on these some lean on the left side but very little
75x5
Couldn't get another rep

swiss bar row, middle grip+fg
60x11

Shrugs
135x5
225x25
315x5
405x5 5 5

Swings
50/50
10/10*3
5/5
170 swings
6:10

Fuck squats

GHR's and GHR sit upsx3

Swiss bar clean and press counting the bar as 20kg
up to 85x1 on the widest handles
Apparently all my ohp's are the same.

Pull ups, pronated
1 2 3 4 5 6 7 1 2 3 4 5
Huh, rested a fair amount for the later sets

Squats
20x20
60x5
80
100
120
130 Add belt
140x1 1/0
Failed the second
100x1 Felt awful
Form was sloppy and inconsistent some reps felt great others terrible. Still getting bent over.

Swings
32kgx10 9 8 7 6 5 4 3 2 1x2
Most of these were two handed, first two groups were one handed.
4:30 something

Squats are just stupid I am sick of sucking at them.

Back!

Warmed up with GHR's and GHR sit ups
Squats
20x10
60
80
100
120 belted
140x1 felt awful
130x1 2 3 4 1
Last rep was terrible leave it there and bump it up another 5 kg

KB C&P
20x5
32x1
40x2 1 1 1 1
Awful

Dead stop press
20x3
60x1 1 1
FAST
70x1
75x1 add belt
80x1
87.5x0
rocketed off the pins stalled at forehead height
85x1
2.5kg PR, 187 lbs from a dead stop.Next week try this with fat grips or one pin higher.
77.5x3 Rest pause, stupid hard (90% of max)
Deadlifts
135
225
315
405
435x5x1
EASY

SHURGS!!!
135x50
225x5
315x5
405x5
455x3 3 3 3 Switched between clean and DL grip on these
505x2
315x25+STRETCH
down set felt SUPER light which was cool
LEg press
90x5
180x5
270x5
360x5
450x1
545x1
595x1
Head explodation
360x15 Rest pause


Plank
2:00
Excellent

Swings
20x40/40
2:55
Grip work as much as anything