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.