531.c4w2.bench

bench

• warm-ups 20kgx10, 45kgx5, 60kgx5, 70kgx5
• work sets 80kgx3, 90kgx3, 100kgx3
• jokers 110kgx3, 117.5kgx3 (129.2kg)

klokov press 20kgx5, 40kgx5, 45kgx9-5-3
reverse curls 15kgx15x6, 15kgx10

left outer elbow starts to get pretty sore when i bench. feeling it on the pullups too but not on the klokov presses. gonna get more curl work in and stretch that forearm.

531.c4w1.squat

squat

• warm-ups 20kgx10, 65kgx5, 82.5kgx5, 100kgx5
• work sets 117.5kgx5, 135kgx5, 152.5kgx5
• jokers 167.5kgx5, 180kgx5 (210kg)

hbbs 117.5kgx6x4
sumo 112.5kgx5, 130kgx5x3

squats felt heavy today. hip was feeling a little off. bar coming forward. rather ugly. shoulder was feeling a little numb after first set of hbbs so broke that up into sets.

531.c4w1.klokovpress

klokov press

• warm-ups 20kgx5, 22.5kgx5, 27.5kgx5
• work sets 32.5kgx5, 37.5kgx5, 42.5kgx11 (58.07kg)
• jokers 45kgx5, 47kgx5
• fsl 32.5kgx23-12-6

bench 80kgx5, 95kgx10-5-3
db rows 30kgx26-13-7

after experimenting with the other rows, still feel it most with the db rows. just gonna go high rep on this. shoulders felt pretty fried after klokov pressing. was rather nua on the bench but still managed a miserable 10 reps so wasnt too bad i guess. still working on the elbow tucking thing but its feeling better now.

531.c4w1.deadlift

deadlift

• warm-ups 80kgx5, 102.5kgx3, 125kgx3
• work sets 147.5kgx5, 170kgx5, 192.5kgx5
• jokers 217.5kgx5 (253.7kg)

sumo 120kgx6x3
hbbs 90kgx5, 102.5kgx16

531.c4w1.bench

bench

• warm-ups 20kgx5, 40kgx5, 50kgx5, 62.5kgx5
• work sets 72.5kgx5, 85kgx5, 95kgx5
• jokers 102.5kgx5, 110kgx5 (128.3kg)
• fsl 72.5kgx20-10-5

inclined bench 52.5kgx5, 60kgx11-6-4

weighted pullups 30kgx13-7-4

531.c3w3.squat

squat

• warm-ups 80kgx5, 100kgx4, 115kgx3
• work sets 132.5kgx5, 150kgx3, 167.5kgx2
• jokers 180kgx2, 190kgx2 (202.7kg)
• fsl 132.5kgx16 (atg)

squat felt good today. all fast and easy. even the 190x2. getting a nice the groove and rebound off the bottom position. skipped accessories cuz time was running out had to rush to bjj. 

531.c3w3.klokovpress

klokov press

• warm-ups 20kgx10, 22.5kgx5, 27.5kgx5, 32.5kgx5
• work sets 37.5kgx5, 42.5kgx3, 45kgx8 (56.99kg)
• jokers 47.5kgx1, 50kgx1, 52.5kgx1, 55kgx1
• fsl 37.kgx15-8-5

bench 87.5kgx5, 100kgx7-4-3 (123.31kg)
bent over row 57.5kgx5, 67.5kgx13-7-4

bench groove felt good today. all reps comfortable.

531.c3w3.deadlift

deadlift

• warm-ups 100kgx5, 120kgx3, 140kgx3
• work sets 160kgx5, 190kgx3, 210kgx1
• jokers 230kgx1, 250kgx0x2

sumo 155kgx3x3

positioning felt off on the deadlift. hips too high legs too stiff weight too forward.

531.c3w3.bench

bench

• warm-ups 50kgx5, 60kgx5, 72.5kgx3
• work sets 82.5kgx5, 92.5kgx3, 105kgx1
• jokers 112.5kgx1, 120kgx1
• fsl 82.5kgx15-8-5

elbow was feeling weird when benching. stopped after main lift to let it rest. 120kg felt comfortable. would have been easy if without the weird elbow.

531.c3w2.squat

squat

• warm-ups 70kgx5, 90kgx3, 105kgx3
• work sets 122.5kgx3, 140kgx3, 157.5kgx3
• jokers 170kgx3, 182.5kgx3 (200.7kg)
• fsl 122.5kgx10

sumo 110kgx5, 130kgx5x2, 130kgx2

531.c3w2.klokovpress

klokov press

• warm-ups 20kgx5, 25kgx5, 30kgx3
• work sets 35kgx3, 40kgx3, 45kgx6 (54kg)
• jokers 47.5kgx3, 50kgx3 (55kg)
• fsl 35kgx17-9-5

close grip bench 60kgx5, 60kgx17-9-5

pendlay row 50kgx5, 60kgx18-10-6 

531.c3w2.bench

main:

• bench 
• warm-ups 45kgx5, 55kgx3, 70kgx3
• work sets 80kgx3, 90kgx3, 100kgx3
• jokers 110kgx3 (121kg)
• fsl 77.5kgx17-9-5
• incline bench 50kgx5, 57.5kgx12-6-3
• weighted pullups 25kgx5, 30kgx12-6-3

531.c3w2.deadlift

main:

• deadlift 
• warm-ups 90kgx3, 110kgx3, 130kgx3
• work sets 160kgx3, 180kgx3, 200kgx3
• jokers 212kgx3, 230kgx3 (253kg) 
• sumos 120kgx5x5
• hbbs 90kgx5, 100kgx17
• clean 40kgx3, 60kgx2, 80kgx1

conditioning:

• flipped some tires
• pushed the prowler

note:

deadlifts felt pretty good. was supposed to go for 225kgx3 but the small plates couldnt fit on the bar. still gotta work on getting a consistent groove. rep 2 usually feels the tightest. ben mentioned to lock the knees out first for sumos. felt easier that way. continue experimenting. 

531.c3w1.squat

main:

• squat 
• warm-up 60kgx5, 80kgx5, 100kgx5
• work sets 115kgx5, 132.5kgx5, 150kgx5
• jokers 160kgx5, 167.5kgx5 (195.4kg)
• fsl 115kgx15
• deficit deadlifts 100kgx5, 120kgx10
• hanging leg raises 15kgx5, 17.5kgx23-12-7

531.c3w1.klokovpress

main:

• klokov press
• warm-up 20kgx5, 22.5kgx5, 27.5kgx5
• work sets 32.5kgx5, 37.5kgx5, 42.5kgx8(53.82kg)
• joker 45kgx5
• fsl 32.5kgx15-8-5
• close grip bench 42.5kgx5, 50kgx26-14-8
• tbar row 42.5kgx5, 50kgx25-13-7
• curl 17.5kgx5, 17.5kgx25-13-7

note:

klokov presses felt good. shoulders were dying. tbar rows on the other hand. not really feeling it. plates too big, rom to short, and too lazy to stack the tiny plates. pendlay rows maybe.

531.c3w1.deadlift

main:

• deadlift
• warm-up 70kgx5, 100kgx5, 120kgx5
• work sets 140kgx5, 164kgx5, 190kgx9 (246.9kg)
• jokers 200kgx5
• fsl 140kgx10
• high bar oly back squat 70kgx5, 90kgx23

conditioning

• some tire flips

531.c3w1.bench

main:

• bench 
• warm-ups 40kgx5, 50kgx5, 60kgx5
• work sets 72.5kgx5, 82.5kgx5, 92.5kgx5
• jokers 97.5kgx5, 102.5kgx5 (119.6kg)
• fsl 72.5kgx19-9-5

note:

had to rush off so only got the main lift in.