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)