Make-up session for skipping last week and on Wednesday with this weeks altered schedule. BHN Military Press: 55×7, 70×5, 90×4, 100×5, 120×3, 135×7 rep goal +2, 135×8, 100x4x8. Rear Delt DB Row: 25×16, 30×12, 35×10, 40×8, 45×6, 30×4. Cable Face Pullers: 60×20,20,20,20. 25# OH Plate Raises: 20,20,17,17. 10 Min Conditioning: Chin-ups: 5,5,5,5. Push-ups: 15,15,15,15. 42#… Continue reading

0106E – 531

Four days into a cut, throttled down my calories from 3200 to 2700. I’ll take no excuses in diminished strength because of it. Deadlift: 135x2x5, 195×5, 245×5, 295×3, 370×5, 415×3, 465×5 rep goal -1, 465×4,3, 415×3, 370×9 Rack Pulls: 335×4, 425x3x3. FB Rows: 110×12, 140×8, 170×8, 140×8 Prowler Sprints: 1/1 EMOM x3. Deadlifts were hard… Continue reading 0106E – 531

0106B – 531

Slept okay and ate a light breakfast after a pretty good day of nutrition — despite having a bowl of chocolate ice cream after I closed my diary for the day. Squat: 135x2x5, 145×5, 185×3, 225×5, 275×5, 315×3, 345×9 rep goal +3, 345×7, 315×3, 275×10. 3/3/1 Tempo Box Squat: 275x3x3. DB Goblet Squat: 65×12,12,12. (Narrowed… Continue reading 0106B – 531

0105E – 531

Came in today a little underfed and I didn’t sleep to well. Man are those reps are fugly. Deadlift: 135x2x5, 195×5, 245×5, 295×3, 345×3, 390×3, 440×7 rep goal -1, 440×3, 390×3, 345×8. FB Barbell Row: 110×16, 140×10, 170×8, 200×6, 140×10. 1ARM DB Rows: 105×8,8,3. It’s very rare I’m not in a deadlift mood and this… Continue reading 0105E – 531

0105C – 531

Sweltering at the gym today. Bench press: 135×5, 155×5, 185×5, 215×5, 225×3, 255×8,8,8,6. Squat: 135×8, 185×5, 215×5, 225×5, 255x3x5. Back Extensions: 20 AMRAP GHD: 3×12 500m Row: 1:58 seconds  What’s it say about my squats that I can bench the same weight but for more reps and more efficiently?