sled

3x60m@20kg-40kg-60kg-80kg

me squat

squat
20kgx5
40kgx5
60kgx5
80kgx5
100kgx2
120kgx2
140kgx2
160kgx2
172.5kgx2
185kgx5 (215.8kg)

ssb squat
120kgx2x8 (narrow)
137.5kgx4 (wide)
137.5kgx3 (wide)

ssb pause squat (2s)
110kgx6x2 (wide)

sumo rack pulls
180kgx3
200kgx3x2

top set:

me klokov press

klokov press
20kgx5
25kgx5
30kgx3
35kgx3
40kgx3
45kgx3
50kgx3
52.5kgx3
55kgx5 (64.16kg)
35kg(+light bands)x3x9

db extensions
12.5kgx12
15kgx15-15-10

dead bench
75kgx12-8-5

bench
95kgx3
110kgx4-2-1

weighted pull up
35kgx4
45kgx7-4-3

db curl
10kgx24-12-6

elbow felt good today.

sled

60m@20kg-40kg-50kg-60kg
60m@20kg-40kg-60kg
60m@20kg-40kg-60kg

re deadlift

deadlift
60kgx5
80kgx2
100kgx2
120kgx2
140kgx2
160kgx2
180kgx2
190kgx2
200kgx2
210kgx8 (265.9kg)
160kgx2
140kgx2
120kgx2x3

sumo rack pull
160kgx4x3

deficit deadlift
137.5kgx8x2

squat
60kgx5x5

top set:

me squat

yesterday:
squat
20kgx5
40kgx5
60kgx3
80kgx3
100kgx3
120kgx3
140kgx3
160kgx2
180gx2
190kgx0
100kgx5x5

today:
squat
20kgx5
40kgx5
60kgx3
80kgx3
100kgx3
120kgx3
140kgx3
160kgx3
180kgx3
187.5kgx3
195kgx1

hips were tight yesterday couldnt get the squat groove. elbow was dying today. did some hip mob groove felt better. squatting with slightly inside shoulder width with feet slightly turned out. 

me klokov press

klokov press
17.5kgx5
25kgx5
30kgx3
35kgx3
40kgx3
45kgx3
50kgx3
52.5kgx3
55kgx3
57.5kgx3 (63.24kg)
50kgx7-4-3

close grip bench
90kgx5-4-4

bench
90kgx5
102.5kgx7-3-1

inclined db bench
15kgx13-8-5

weighted pull up
35kgx3
45kgx6-3-2

db curl
12.5kgx13-10-10

re deadlift

deadlift
60kgx5
80kgx5
100kgx5
120kgx2
140kgx2
160kgx2
180kgx2
190kgx2
197.5kgx10 (263.3kg)
172.5kgx10

sumo
150kgx4-5-4

deficit
127.5kgx10-10

hbbs
115kgx5
135kgx8-7

high rep deadlifts felt pretty good. removed the rocking from my setup. felt more consistent. removed shoes. leg drive and hip position felt better. 

re bench

bench
20kgx10
30kgx5
40kgx5
50kgx5
60kgx3
70kgx3
80kgx3
90kgx3
95kgx3
100kgx10 (133.3kg)
87.5kgx7-4-3

2 board press
90kgx7-5-5

pause bench
67.5kgx7-4-4

klokov press
32.5kgx9
37.5kgx13-7-7

db row
30kgx10
35kgx19-10-5

reverse curl
10kgx10
10kgx23-12-10

snatch
40kgx3x6

sled work aka cardio

sled drag
60m(rough guess)@20kg-30kg-40kg-50kg-60kg
60m@20kg-30kg-40kg-50kg
60m@20kg-30kg-40kg
60m@20kg-30kg
60m@20kg

deload deadlift

deadlift
60kgx5
80kgx3
100kgx3
120kgx3
140kgx3
160kgx3
180kgx3
190kgx2x5
160kgx10

sumo
130kgx5x3
150kgx1
160kgx1
170kgx1
180kgx1
190kgx1
200kgx1
210kgx1

deload bench

bench
20kgx5
30kgx3
40kgx3
50kgx3
60kgx3
70kgx3
80kgx3
90kgx2x5

db incline bench
15kgx20-15-10

db row
20kgx30-20-10

531(?).c4w3.klokovpress

klokov press
20kgx5
25kgx3
30kgx3
35kgx3
37.5kgx3
40kgx3
42.5kgx3
45kgx3
47.5kgx8 (60.15kg)
50kgx2
52.5kgx2
55kgx2 (58.66kg)
42.5kgx12 (59.48kg)

close grip bench
82.5kgx10-5-3

bench
87.5kgx4
97.5kgx7-4-2

weighted pullups
20kgx6
30kgx12-6-3

db curl
12.5kgx5
12.5kgx10-5-3

snatch
20kgx2x2
25kgx2
30kgx2
35kgx2
40kgx2
45kgx2x8

531.c4w3.deadlift

deadlift

• warm-ups 102.5kgx5, 125kgx3, 147.5kgx3
• work sets 170kgx5, 192.5kgx3, 215kgx1
• jokers 230kgx1x2, 235kgx0
• extra 200kgx3x3
• fsl 170kgx11

hbbs 120kgx5, 132.5kgx8

back was feeling tight on first work set. stretched and rolled felt better after. speed was fast up to 215kg. 230 was slow so i tried it again. didnt make any difference. tried to make a small jump to get some extra work in but hip felt weird so i let it go. dropped down to 200 for some volume instead. first squat set wasnt good shoulders get a little numb when i grip too close. second set was better but was starting to come forward on the squat. think its time to rethink the intensity for the accessory work. deadlifting in oly shoes brings me higher and more forward than usual but its easier to get leg drive in. gonna experiment for a few more sessions.

531.c4w3.bench

bench

• warm-ups 20kgx10, 50kgx5, 60kgx5, 70kgx5
• work sets 85kgx5, 95kgx3, 107.5kgx1
• jokers 115kgx1, 125kgx1

klokov press 20kgx10, 37.5kgx5, 47.5kgx7-4, 20kgx10
reverse curls 17.5kgx10x10

elbow still kinda hurts on the heavy benches but feels better with wider grip and less tucking. speed was slow on the 125kg attempt but was a comfortable grind if theres such a thing. feels like the klokov presses are helping with pressing strength. getting kinda shag on the shoulder though might drop weight for them on bench days to get more volume in instead. 

531.c4w2.squat

squat

• warm-ups 20kgx10, 72.5kgx5, 90kgx5, 110kgx5
• work sets 130kgx3, 145kgx3, 162.5kgx3
• jokers 177.5kgx3, 192.5kgx3 (211.7kg), 200kgx1x2

hbbs 135kgx7

sumo 130kgx3, 150kgx3

squatting in new oly shoes today. felt pretty good. solid base, good grip. feels easier to get depth and drive out of the hole too. we'll see how this goes. 200 felt pretty comfortable. no grind. weight didnt feel heavy. very different from the attempt 6 weeks ago. hips shoulders elbow a bit shag after though. cut back on the sumos to let them rest.

531.c4w2.klokovpress

klokov press

• warm-up 20kgx5, 25kgx5, 30kgx5
• work sets 35kgx3, 40kgx3, 45kgx9 (58.5kg)
• jokers 47.5kgx3, 50kgx3, 52.5kgx3
• fsl 35kgx20-10-5

bench 85kgx5, 100kgx6-3-2
db row 30kgx5, 35kgx15-8-5

531.c4w2.deadlift

deadlift

• warm-ups 90kgx3, 110kgx3, 140kgx3
• work sets 160kgx3, 180kgx3, 200kgx3
• jokers 220kgx3, 235kgx2 (250.7kg), 220kgx3

sumo 150kgx3x3
hbbs 100kgx5, 120kgx11