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09-15-2022, 07:28 PM
#171
9-15-22 Thursday
Deadlift 255 x 3 + Push ups x 3 EMOM x 25
Started off with 5 push up for the first 10 sets but got gassed.
Plus for anyone who might read this log, I don't do much shoulder or pec work due to bad shoulders. The push ups were 3/4 ROM to stave off pain.
Probably have plenty of DOMS, but will be out of town for a long weekend to watch some college football with a buddy, so plenty of time to recover for Monday's workout.
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09-19-2022, 09:00 PM
#172
9-19-22 Monday
Row 5K @2:17.3/500m pace
avg rate 18 spm
watts 135
5 minute break
Row 5K @2:14.4 pace
avg rate 19 spm
watts 144
Getting the blood flowing and flushing out the toxins from the weekend.
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09-21-2022, 08:01 PM
#173
9-21-22 Wednesday
SSB squats
155 x 5
205 x 5
255 x 5
305 x 5
Hang cleans
155 x 3
175 x 3
205 x 3,3,3,3,5
Short on time tonight, so this is all I could fit in.
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09-23-2022, 09:18 PM
#174
9-23-22 Friday
Deadlift 325 x 2 + push up x 3 E2MOM x 10
Deadlift 405 x 1 + push up x 3 E2MOM x 10
Hang clean 155 x 3 + push up x 5 EMOM x 5
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09-25-2022, 12:08 AM
#175
9-24-22 Saturday
Some LISS aerobic training today
Row 5K @ 2:21.7/500m pace
avg rate 18 spm
watts 123
short break
Row 5K @2:20.0 pace
rate 17 spm
watts 127
short break
Row 5K @2:17.6 pace
rate 19 spm
watts 134
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09-25-2022, 07:22 PM
#176
9-25-22 Sunday
Front squat - Clean rack (light volume)
95 x 3,3
115 x 3,3
135 x 3,3
155 x 3,3
175 x 3,3
Front squat - clean rack (heavier singles)
195 x 1
215 x 1
225 x 1
245 x 1
255 x 1
Back off sets
155 x 3
175 x 3
Light SLDL (deficit 2.5 inches)
185 x 15,15
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09-26-2022, 08:40 PM
#177
9-26-22 Monday
Wanted to watch MNF so I opted to row in front of the tv
Row 8K @2:15.2/500m pace
avg rate 20 spm
watts 142
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09-28-2022, 08:38 PM
#178
9-28-22 Wednesday
Power clean
135 x 3,3 warm up
Power clean 155 x 3 + push up x 3 EMOM x 5
Power clean 185 x 1 + push up x 3 (modified) EMOM x 10
Power clean 205 x 1 + push up x 5 (variable intervals) x 5
Push up x 10
everything felt stiff and sore (shoulders, low back and knees). no pop, no speed.
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09-29-2022, 09:11 PM
#179
9-29-22 Thursday
Slow progression deadlifts
Triples with
185
205
225
245
265
285
305
325
345
365
385
405
425
tempo was about 2 minutes 20 seconds between sets with plate changes and all...not by design so to speak, just had a nice rhythm going.
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10-01-2022, 07:11 PM
#180
10-1-22 Saturday
two mile walk
SSB squats
155 x 5
205 x 5
255 x 5
305 x 2
355 x 1
380 x 1
305 x 2
255 x 5
Row 5K @2:17.8/500m pace
avg rate 19 spm
watts 133
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