531.c3.w2.bench

warm-up:

• bench 45kgx5, 55kgx5, 65kgx3

main:

• bench 70kgx3, 80kgx3, 87.5kgx10-5-3 (116.6kg)
• inclined bench 60kgx5, 67.5kgx10-5-3
• weighted pullups 40kgx5, 47.5kgx5-3-2
• db reverse curls 20kgx10, 25kgx10-8-7

mobility:

• rolled, mashed, and stretched alot
• feels like death after 3 months of not stretching
• do this more often

531.c3.w1.deadlift

warm-up:

• deadlift 60kgx5, 80kgx5, 90kgx5, 110kgx3

main: 

• deadlift 120kgx5, 140kgx5, 160kgx10 (213.3kg), 120kgx25
• back feeling weird today especially with speed
• went slow for all reps
• front squat 50kgx5, 60kgx15
• read weight wrongly, supposed to be 70kg for reps
• everything was comfortable except the rack
• snatch grip deadlfits 80kgx5, 95kgx10
• short rest after rep 7 to swallow a little puke

531.c3.w1.press

warm-up:

• press 27.5kgx5, 32.5kgx5, 40kgx5

main:

• press 42.5kgx5, 50kgx5, 57.5kgx7-4-2 (70.9kg)
• lost tightness after rep 7
• closed grip bench 50kgx5, 60kgx19-10-5
• kroc rows 17.5kgx10, 22.5kgx25-13-7
• dying at last 2-3 reps
• db curls 12.5kgx5, 17.5kgx5-5-3
• biceps dying after rows

531.c3.w1.squat

warm-up:

• squat 60kgx5, 80kgx5, 100kgx3

main:

• squat 105kgx5, 120kgx5, 135kgx10 (180kg), 105kgx22
• ssb good mornings 40kgx5, 67.5kgx5, 82.5kgx10
• leg press 160kgx5, 190kgx10

531.c3.w1.bench

warm-up:

• bench 40kgx5, 50kgx5, 60kgx3

main:

• bench 65kgx5, 75kgx5, 85kgx10-5-3 (113.3kg)
• moved pinky to ring
• easy 10 reps
• inclined bench 47.5kgx5, 57.5kgx18-9-5
• weighted pullups 35kgx5, 40kgx6-3-2
• db reverse curls 20kgx5, 20kgx18-9-5

me squat

lifts:

• squat 20kgx5, 60kgx3, 100kgx2, 140kgx1, 165kgx1 (5kg pr)
• stayed conservative - pretty tired after 531 squats + me deadlift yesterday
• random ring work

made some changes to training template:

• changed accessory work to target weak points:
• grip - kroc rows + snatch grip deads
• lower back - good mornings + snatch grip deads
• quads - leg press
• updated weights for main + accessory work
• calculated target reps for max rep sets
• minimal conditioning work to be done

new target lifts:

• squat - 195kg
• bench - 120kg
• deadlift - 227.5kg

531.c2.w3.squat

warm-up:

• squat 80kgx5, 90kgx3, 105kgx3

main:

• squat 112.5kgx5, 127.5kgx3, 142.5kgx7
• me deadlift
• warm-up (double overhand)
• 60kg, 100kg, 140kg, 180kg
• 192.5kg (d.o)
• bar rolled down to finger tips at knee
• 200kg (h.g)
• relatively easy
• extend more at lockout
• 205kg (h.g)
• bar rolled to finger tips at mid thigh
• 205kg (straps)
• smooth pull
• mid/upper back rounding slightly
• shoulders slightly in front of bar
• farmer's walk 22.5kg dbs + fat gripz
• db rack to last bicycle x 4

estimated maxes (to hit target):

• squat 175.7kg (18.8kg)
• bench 108kg (11.5kg)
• deadlift 205kg (21.9kg)

531.c2.w2.press

warm-up:

• press 20kgx5, 32.5kgx5, 37.5kgx5, 45kgx3

main:

• press 47.5kgx5, 52.5kgx3, 60kgx6 (72kg), 47.5kgx12-5-3
• close grip bench 60kgx5, 75kgx9-5-3
• weighted pullups 20kgx10, 25kgx12-6-3
• curls 32.5kgx5, 42.5kgx8-5-3

compete.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” 

—Theodore Roosevelt

531.c2.w3.deadlift

warm-up:

• deadlift 90kgx5, 105kgx5, 125kgx3

main:

• deadlift 132.5kgx5, 150kgx3, 170kgx6 (203.97kg), 132.5kgx18
• front squat 65kgx5, 85kgx7

531.c2.w3.bench

warm-up:

• bench 60kgx3, 65kgx3, 70gx3

main:

• bench 70kgx5, 80kgx3, 90kgx6 (108kg), 70kgx17-7-4
• inclined bench 55kgx5, 75kgx5-3-2 
• triceps dying from rep 1
• needed help on last 2
• weighted pull-ups 37.5kgx5, 50kgx4-2-1
• couldn't get chin to bar on 1st 5th rep and last 2nd rep
• reverse curls 16kgx5, 25kgx8-4-3

531.c2.w2.squat

warm-up:

• squat 67.5kgx5, 82.5kgx5, 97.2kgx3

main:

• squat 105kgx3, 120kgx3, 135kgx8 (170.96kg), 105kgx20
• stiff legged deadlift 80kgx5, 112.5kgx20

estimated maxes (to hit target):

• squat 170.96kg (1.6kg)
• bench 107.5kg (0.4kg)
• deadlift 197.3kg (7.7kg)

531.c2.w2.press

warm-up:

• press 27.5kgx5, 35kgx5, 40kgx3

main:

• press 42.5kgx3, 50kgx3, 55kgx6-3-2 (66kg)
• leaning back on the descent helps with the shoulder click
• close grip bench 50kgx5, 65kgx10-5-3
• still working on tightness
• weighted pull-ups 15kgx10, 22.5kgx15
• db curls 25kgx5, 35kgx6-3-2
• 35kg felt heavy (don't judge I got no biceps)

531.c2.w2.deadlift

warm-up:

• deadlift 80kgx5, 97.5kgx5, 115kgx3

main:

• deadlift 125kgx3, 140kgx3, 160kgx7 (197.3kg), 125kgx18
• double overhand for reps at 160kg
• grip failing after 10 reps for 125kg
• alternated between double overhand and hook grips
• front squat 55kgx5, 75kgx15
• core wobbly for last few reps
• swing breathing ladder 1-20-1 @24kg
• got bored, cut rest time to max 5 breaths between sets
• next time add intensity, lower rest time

random:

• 13.59km run at night
• 1:25:15 (6:15/km pace)

531.c2.w2.bench

warm-up:

• bench 40kgx5, 50kgx5, 60kgx3

main:

• bench 65kgx3, 75kgx3, 85kgx6-3-2
• inclined bench 47.5kgx5, 65kgx6-3-2
• weighted pull-ups 35kgx5, 45kgx5-3-2
• reverse curls 14kgx5, 20kgx10-5-3
• handstands 30s, 20s, 15s

random

• 2.4km run
• 10:22

benchmeat

lifts:

• bench 60kgx3, 80kgx3x2, 90kgx1, 100kgx1, 105kgx1, 107.5kgx1
• ring dipsx21

thoughts:

• 100kg felt relatively easy
• shoulders weren't tucked tight at 105kg
• narrowed grip for 107.5kg helped with the shoulders
• body not tight enough for all sets
• need to experiment with foot position to keep the tightness

random:

• 4.8km run at night
• 24:23

531.c2.w1.squat

Warm-up:

• Squat 60kgx5, 75kgx5, 90kgx3

Main:

• Squat 97.5kgx5, 112.5kgx5, 127.5kgx6, 97.5kgx17
• Stiff legged deadlift 80kgx5, 95kgx25

531.c2.w1.press

warm-up:

• press 20kgx10, 25kgx5, 30kgx5, 37.5kgx5

main:

• press 40kgx5, 45kgx5, 52.5kgx9-5-3 (68.23kg)
• close grip bench 47.5kgx5, 52.5kgx14-7-4
• weighted pull-up 12.5kgx10, 20kgx14-7-4 (64.75kg)
• db curls 30kgx5, 30kgx5-3-2
• handstand 15s, 40s-20s-10s 

531.c2.w1.deadlift

warm-up:

• deadlift 70kgx5, 90kgx5, 105kgx5

main:

• deadlift 115kgx5, 132.5kgx5, 150kgx9 (195kg)
• snatch grip deadlift from platform 100kgx7
• zercher squat 60kgx5, 65kgx15

forgot about conditioning. 

531.c2.w1.bench

warm-up:

• bench 40kgx5, 47.5kgx5, 55kgx5

main:

• bench 60kgx5, 70kgx5, 80kgx12-6-3 (112kg)
• inclined bench 45kgx5, 55kgx9-5-4
• weighted pullups 32.5kgx5, 37.5kgx6-3-3
• db reverse curls 14kgx5, 16kgx15-8-4
• handstands 13s, 30s-20s-25s

531.c1.w3.d4

warm-up:

• squat 60kgx5, 70kgx5, 85kgx3, 100kgx3

main:

• squat 110kgx5, 122.5kgx3, 137.5kgx3, 110kgx10
• stiff leg deadlift 92.5kgx5, 125kgx13

end of cycle 1. overall volume feels good. next cycle, add handstand practice for upper body days, kettlebell conditioning work for lower body days.

estimated maxes:

• squat (atg) - 151.24kg
• deadlift - 191.13kg
• bench - 110.47kg
• press - 66.49kg