Return of the Rat

[hrat]

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

[hrat]

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

[hrat]

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.

[hrat]

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

[hrat]

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.

[hrat]

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

[hrat]

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.

[hrat]

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

[hrat]

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.

[hrat]

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