Justified or not here I am

[John Tony]

8/16
Squat 340x1 @8, 215 10x3 (EMOM)
Press 140x1 @8, 90 10x3 (EMOM)
Row 175 11x4 (12 min AMRAP)

Total time 1h 8m

With baby #3 here I am trying to be as efficient as possible with my workouts for the next 4 weeks or so. I need to get through my warm ups faster. Other than that it was a good workout overall.

am bw: 168.6

[John Tony]

8/18
Bench 235x1*, 240x1, 152.5 10x3 (EMOM)
2ct Pause Squat 255x5, 265x5, 275x5, 220x12
Chins 12 min AMRAP bwx71

Total workout: 1h 10m

[John Tony]

8/20
Deadlift 385x1@8, 245 10x3 (EMOM)
Touch n Go Press 120x5, 122.5 x3, 100x5, 90x14
3-0-3 Squat 12 min AMRAP 200X40

The timing on the touch n go press threw me off. Thus the screwy weights and reps

[John Tony]

8/22
Squat 345x1 @8.5, 225 10x3 EMOM
Press 142.5 x1 @8.5, 95 10x3 EMOM
Row 180x44 12 min AMRAP

total time: 1h 06m

[John Tony]

8/24
Comp Bench 245x1, 160 10x3 EMOM
Beltless Squat 265x5, 275x5, 285x5, 230x12
Pull ups 12min AMRAP bwx70

[John Tony]

8/26
Deadlift 390x1 @9, 260 10x3 (EMOM)
TnG Press 115x5 @8, 120x5 @9, 95x12
3-0-3 Squat 205x44 (12 min AMRAP broken up into sets of 6)

I was a little disappointed with how slow the deadlift moved. I felt much better in my workout Thursday, but I expected some off days due to having a new born. Can't complain too much everything else went okay.

[John Tony]

8/29
Squat 350x1 @9.5, 240 10x3 EMOM
Press 135x1 @8 90 10x3 EMOM
Row 185x 38 12min AMRAP

I tried using a supine grip on rows and it absolutely destroyed my medial epicondyle (the area where people get golfers elbow) on both arms.

[John Tony]

8/31
Bench 247.5x1 @ 10, 167.5 10x3 EMOM
Beltless Squat 270x5
2ct pause Squat 280x5, 290x5, 235x13
Chins- Skipped

This week has been a little rough for my main lifts but accessories seem to still be progressing ok.

I skipped chins because my elbows are still pretty upset from the rows from my last workout and I couldn't get one rep.

[John Tony]

9/2
Deadlift 390x1 @8, 265 10x3 EMOM
TnG Press 112.5x5, 117.5x5, 122.5 x4
3-0-3 Squat 12min AMRAP 210x36

Felt like dog poo today. Sick kids up throughout the night, and I woke up with the symptoms of a hang over sans the enjoyable part. No idea where that came from.

[John Tony]

9/5
Squat 350x1 @9, 245 10x3 EMOM
Press 137.5 @7.5 95 10x3 EMOM
Row 185x42 12 min AMRAP

Everything went well except my top single on squats. I will chalk it up to being on a newborns sleep schedule.

ambw: 166.4