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Thread: Return of the Rat

  1. #161
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    • phoenix arizona seminar date
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    Tuesday 16/7

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 2 x 5

    Press 15 x 5, 20 x 5, 25 x 3, 30 x 2, 35 x 1, 37 3, 3, 2, 2, 2 Slowly converging on 5x3

    Chins (mini red) 4, 3, 2

    'tabata'-like burpees. Tried, but legs too tired to get the heart rate properly up

  2. #162
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    Thursday 18/7

    Deadlift 60 2 x 5, 80 x 5, 95 x 5, 112.5 x 5, 92.5 3 x 3 (3 min rests) Hands seriously painful on the hook grip for the top set. Don't know why, probably just need them to toughen up

    Close-Grip bench 20 x 8, 30 x 8, 42.5 8, 8, 10 Mostly feeling this in front of shoulders Odd.

    Front squat 20 x 3, 40 x 3, 50 x 1, 60 3 x 3

    Delt crap superset
    Curls 20 3 x 5

  3. #163
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    Sunday 21st

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 80 x 1, 85 x 1, 90 3 x 2

    Bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 50 x 1, 56 3 x 2

    Rows 50 3 x 8

    Intervals 30:60 13.5:5.5 5 rnds, 60:60 1 rnd, then finished at 9.5 to a mile.

  4. #164
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    Tuesday 23rd

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 75 2 x 2

    Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 1, 37 x 3, 2, 2, 1, 2
    Progress has got a bit sticky on this

    Chins (unassisted) 2, 2, 1

    Tabata burpee shit

  5. #165
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    25/7

    Deadlift 60 2 x 5, 85 x 3, 100 x 2, 122.5 x "2" pulled these, but video showed serious back rounding, upper and lower. Damn.
    Backoffs 95 3 x 3

    Close grip bench 20 x 5, 30 x 3, 40 x 1, 45 3 x 8

    Skipped front squats, did a few curls, called it a day.

  6. #166
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    28/7

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 75 3 x 5

    Bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 50 x 1, 55 x 1, 57.5 x 1, missed 60. Did some Swiss bar stuff to try and get the hang of it

    Chins 2, 1, Still cannot do a pullup

    Intervals 30:60 at 14:5.5 kph 5 rnds, last one got 45 secs

  7. #167
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    Brief holiday, planned to train last Friday, but had some gastric distress and really sore neck/traps for unknown reason. By Saturday, had got solid cold-symptoms, but nothing "below the neck" so trained Sunday anyway.

    Sunday 4/8
    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 76 3 x 8
    Bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 48.5 x 7, 8, 8. messed up touch point on first set, else would have got them all
    Rows 52.5 3 x 6
    Intervals 14:5.5 30:60 3 rnds. Jelly legs, called it a night.

  8. #168
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    Still a bit sucky, but not awful. Proper DOMS in legs though. I only missed 2 days!

    Squat 20 2 x 5 40 x 5, 50 x 3, 60 x 1, 65 2 x 8

    Press 15 x 5 20 x 5, 25 x 3, 30 x 1, 35 x 1, 37.5 x 2, 1, 0. Aim was 5x2

    Chins (red band) 5, 5, 3 Just can't seem to get that 3rd set

    2 x 4mins punchbag to end

  9. #169
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    Shaky today

    Deadlift 60 x 5, 8, 85 x 8, 106 x 8. Dug deep for the last 2 reps. 92.5 3x3 backoffs.

    Close-grip bench 20 x 8, 30 x 8, 40 x 3, 46 3 x 8. Last rep a bit of a grinder

    Front squat. Tried higher reps as cannot get it right 20 x 8, 30 x 8, 40 3 x 8. Killer in abs and upper back.

    Bunch of shoulder shit.

  10. #170
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    Training after only one day off, as have plans tomorrow. Did not feel completely recovered, a bit sore in the traps and arms tired.

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 81 3 x 5 Hard, but got them. First two sets were a hair too deep, third was a bit variable as I was trying to get the depth sorted.

    Bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 50 x 1, 53.5 4, 4, 3. Aim was 3x5, but was not there. Try again.

    Rows 52.5 3 x 6. Better upper back.

    Intervals 5.5:14.5 60:30 6 rnds, then about 2 min at 9 to 1.6k in 11:32

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