10/31 BW 310
W8D3
SQ: 3@60%; 2@70%; 2x1@77.5%; 1@85%; 1@90%; 1@92-93%
B: 3@60%; 2@70%; 2x1@77.5%; 1@85%; 1@90%; 1@95%
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
310x3 - 12 minute split
360x2 - 3 minute split
395x1x2 - 2, 2 minute splits
425x1 - 3 minute split
455x1 - 3 minute split
465x1 - 5 minute split
BP:
45x10
95x5x2
135x3
185x2
230x3 - 22 minute split
265x2 - 3 minute split
295x1x2 - 2, 3 minute splits
325x1 - 3 minute split
345x1 - 3 minute split
Triceps PRESSDOWNS:
57.5x10
72.5x10
100x10 - on lat pull down station
11/2 BW 307
W4D5
SQ: 3x3@82%; 3x2@82%
B: 4x3@82%; 2x2@82%
DL:
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x1
395x1
425x3x3 - 28, 4, 4 minute splits
425x2x3 - 5, 5, 5 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
255x1
285x1
310x3x4 - 19, 3, 3, 5 minute splits
310x2x2 - 4, 3 minute splits
Didn’t get to DLs. Will get them in tomorrow.
Bleh. Training with a banging headache today. Usually a good sign that I’m dehydrated. Took extra rest between sets.
11/3 BW: 308
DL:
135x5x2
225x3
315x2
405x1
445x5 - 17 minute split
EzPz. Pretty sure this is a rep PR!
11/5 BW: 307
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x1
390x1
420x4x5 - 25, 6, 7, 7, 8 minute splits
BP:
45x10
95x5x2
135x3
175x2
225x1
245x1
270x1
295x5x3 - 26, 4, 4 minute splits
DL:
135x3
225x2
315x1
395x5x2 - 26, 6 minute splits
Cut DL down a set ‘cause I just went heavy on Saturday.
11/7 BW 307
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x3 - 16 minute split
365x2 - 3 minute split
405x1 - 3 minute splits
430x1 - 3 minute split
465x1 - 3 minute split
BP:
45x10
95x5x2
135x3
185x2
235x2 - 25 minute split
270x2 - 3 minute split
300x1 - 3 minute splits
325x1 - 3 minute split
350x1 - 4 minute split
Triceps PRESSDOWNS:
#8x10
#11x10
#13x10
465 SQ was LightWeIGhT, BABY! Should be able to get 525-535 at the meet.
11/9 BW: 308
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x3x5 - 18, 3, 3, 5, 6 minute splits
BP:
45x10
95x5x2
135x3
175x2
225x1
255x1
285x1
315x4x5 - 20, 3, 4, 4, 4 minute splits
DL:
135x3
225x2
315x1
405x3 - 9 minute split
Had NO get up and go for this session AT ALL. Still, got it done. Ran out of time for DL. Did what I could.
11/12 BW: 308
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1
455x4x3 - 23, 6, 7 minute splits
455x1 - 9 minute split
BP:
45x10
95x5x2
135x3
185x2
225x1
255x1
285x1
315x4 - 16 minute split
295x4 - 2 minute split
275x4 - 2 minute split
DL:
135x3
225x2
315x1
415x4x3 - 8, 1, 5 minute splits
On last set of SQs left calf cramped HARD. Sometimes I can push through that, but didn’t want to try at max weights. I think I could’ve completed that last set but...gonna blame this on !!! lack of sleep due to being on 5th day of a six day rotation.
Got rushed on last half of WO. On 3rd set of DLs, had to lower bar oh so gently. We have a policy at work that weights can’t be dropped between 6a and 5p.
11/14 BW 310
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x4x2 - 24, 4 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
160x1
185x2
205x4x3 - 28, 4, 6 minute splits
205x1 - 8 minute split
Triceps PRESSDOWNS:
#9x10
#12x10
#14x10
11/16 BW: 311
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x1
395x1
430x4x3 - 25, 5, 10 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
260x1
295x1
327.5x4x4 - 22, 4, 5, 6 minute splits
DL:
135x3
225x2
315x1
405x1
465x4 - 12 minute split
Good WO. B and DL both felt strong. Moved quickly.
11/19 BW: 308
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x4x4 - 27, 6, 6, 6 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x4x3 - 23, 2, 3 minute splits
DL:
135x3
225x2
315x1
365x4x3 - 10, 4, 4 minute splits