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)