094D – 531

Made the trip back to Ford’s Gym for a little #gymtourism today and pulled some easy reps via their deadlift bar. Deadlift: 135x2x5, 190×5, 235×5, 305×3, 355×5, 400×11 rep goal +1, 465(210kg), 485(220) x4, 305×15 FSLS. RDL: 225x3x8. These moved quite well. Finished with  to end the session. Didn’t get to finish the session as… Continue reading 094D – 531

094B – 531

Finally got some good sleep last night, but probably sabotaged myself by way under eating yesterday. Squat: 140x2x5, 175×5, 210×3, 225×5, 260×5, 295x2x5, 325×5, 340×5, 355×3. DB Lunges: 30x3x20. Back Extensions: 12,10,10. Squats didn’t move a well as I hoped. I seemed to be pitching forward and a little loose. I had difficulty engaging the lats and… Continue reading 094B – 531

094A – 531

Got in a little late this morning and didn’t really sleep well but got to it after an abbreviated warmup. BENCH PRESS: 120x2x5, 145×5, 175×5, 225×5, 255×10 (rep goal ✅), 280×5, 295×4, 310×3 rep PR, 195×18.  BB Floor Press: 135×10, 225x3x5, 135×10. DB Flyes: 45×10,10,8,8. Cable Pressdowns: 30x4x25. 25# OH Plate Raises: 25,25,15,15. Bench was okay… Continue reading 094A – 531

093D – 531

Tomorrow I have an unplanned “functional fitness” day, i.e. Helping family move, so I moved deadlifts from Saturday to today. Hanging Leg Raises: 18. Deadlift: 135×7,5, 185×5, 225×5, 275×3, 340×5, 385×3, 430×8 (rep goal -2), 475×1, 500×1, 525×1, 340×10. RDL: 295×7,5, 275×4, 225×8,8. 12 Min Carry Medley x3: 100# DB Farmer carries, 90# Plate Carries, 45# Plate… Continue reading 093D – 531

093B – Squats – 531

After last weeks frustrating and disappointing session, I was determined to right the course with all that I’ve learned and practiced for today’s programmed work. Squat: 135x2x5, 165×5, 200×3, 255×5, 285×3, 315x2x5, 350×2, 365×1, 385×2, 255×8. 30# DB Lunges: 3×24. Back extension: 25x3x10. What I’m most pleased about is the pace of the movement, and my elbow and… Continue reading 093B – Squats – 531