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9/30 BW: 296
SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
335x5x3 - 12, 3, 3 minute splits
B:
45x10
95x5x2
135x3
185x2
225x1
260x1
285x1
315x1
340x2x4 - 30, 4, 4, 4 minute splits
DL:
135x3
225x2
315x1
405x1
475x3 - 18 minute split
405x5 - 6 minute split
Seated DB Curlz (per arm):
15x12
25x12
30x12
25x12
Went for 340x3 on first B set, failed on third rep.
Kid in the gym today hit 275kgx1x3 (606lbs) easily. He’s going to USAPL nationals in Chicago in a few weeks.
-
10/2 BW: 295
SQs:
BWx5
45x5
135x5
185x3
225x2
285x5x2 - 9, 5 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
160x1
185x5x5 - 19, 5, 5, 6, 7 minute splits
Chinz:
4, 4, 4, 4, 4, 3.5, 3, 3, 3 EMOM
-
10/4 BW: 294
SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x1
395x1
425x1x2 - 17, 6 minute splits
385x3x2 - 8, 6 minute splits
B:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x1
300x5x5 - 17, 5, 6, 5, 5 minute splits
-
10/7 BW: 294
SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1 - 24 minute split
340x5 - 5 minute split
B:
45x10
95x5x2
135x3
185x2
225x1
260x1
285x1
315x1
340x1 - 34 minute split
275x5 - 5 minute split
DL:
135x3
225x2
315x1
405x1
485x1 - 15 minute split
435x1 - 4 minute split
Seated DB Curlz (per arm):
20x12
25x12
30x12
30x12
Deload week. Feeling pretty beat up, and we have an outage this week.
-
10/9 BW: 296
Deload Week
SQs:
BWx5
45x5
135x5
185x3
225x2
275x5 - 12 minute split
OHP:
45x5x2
75x5
95x3
115x2
135x1
160x1
185x1
205x1
225x1 - 24 minute split
185x5 - 4 minute split
Chinz:
4, 4, 4, 4, 4, 4, 4, 4 EMOM
-
10/11 BW: 292
Deload Week
SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x1
395x1
425x1 - 22 minute split
385x3 - 4 minute split
B:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x1
300x5x2 - 19, 4 minute splits
First week in new position, and outage should be over today so back to the grind next week.
-
10/15 BW: 292
SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
325x5x4 - 20, 4, 6, 6 minute splits
B:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x1
305x1
325x3x3 - 26, 5, 5 minute splits
DL:
135x3
225x2
315x1
405x1
465x3 - 13 minute split
405x5 - 4 minute split
-
10/17 BW: 292
SQs:
BWx5
45x5
135x5
185x3
225x2
275x5x2 - 9, 2 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x1
190x5x2 - 16, 5 minute splits
190x4 - 6 minute split
185x4 - 5 minute split
185x3 - 5 minute split
Chinz:
4, 4, 4, 4, 3, 3, 3, 3, 3, 3 EMOM
-
10/19 BW: 293
SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x1
395x1
425x1x2 - 16, 2 minute splits
385x3x2 - 4, 4 minute splits
B:
45x10
95x5x2
135x3
185x2
225x1
245x1
265x1
290x5x5 - 16, 4, 4, 4, 4 minute splits
-
10/22 BW: 292
SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
330x5x4 - 13, 4, 5, 6 minute splits
B:
45x10
95x5x2
135x3
185x2
225x1
265x1
300x1
330x2 - 20 minute split
330x3x2 - 4, 4 minute splits
DL:
135x3
225x2
315x1
405x1
475x3 - 10 minute split
405x5 - 5 minute split