Still trying to lift more at the shore

[Agilic]

Airdyne
12 x 10:50
92--96 rpm

[Agilic]

Bench
185x8x3
4m rests. Moved well.

CGBP
170x8
165x7
160x8

LTE
62x12x3

BB curls
59.5x12
59.5x10
59.5x8

[Agilic]

Bw after breakfast 221.2 lb

Deadlift
285x8x3
+10 from the first 8's week. Bar moved fine on first 2 sets. Conditioning was obviously an issue. 24th rep was a bitch to get locked out

[Agilic]

Ambw 220.0 lb

Airdyne LISS
20 minutes (5.4 miles)
Been going up 1/10 of a mile per week. Still able to hit my mark pretty comfortably

[Agilic]

Played 18 holes and didn't get home until 6:30 ish, no coffee after my morning cup, was definitely worried about what the quality of this session would be.

Press
115x8x3
+5 from the first week of 8's. Very tiring but bar moved surprisingly well

Strict press
127.5x3x3

Dips
8, 8, 8

[Agilic]

Squat
235x8x3
Not easy. Definitely dialing this back to a 5 lb jump for next 8's week.

Paused squat
230x4
Plan is to repeat weight for 2 sets on 5's week, 3 sets on 2's week then a +5 lb jump for 1 set on 8's week and repeat.

Chins
5, 5, 5, 4

[Agilic]

Ambw 220.8 lb

Airdyne (HIIT)
12 x 10:50
88-96 RPM. Took me a good 4 sprints to get warmed up and rolling today.

[Agilic]

2nd cycle of 5's week

Bench
200x5x3
Moved pretty well. I'll definitely do another 5 lb jump

CGBP
172.5x8
165x10
160x8
First set flew. 2nd was ok. 3rd set 9th my triceps just gave out and it pinned me

LTE
64.5x12x3

BB curl
62x8
62x10x2

[Agilic]

Deadlift
325x5x3
Moved well enough for another +10

Paused deadlift
320x4

[Agilic]

Airdyne (LISS)
20 minutes - 5.5 miles
Have gone up 1/10 of a mile every week so far without an issue. Hit my target distance today with almost 10 seconds to spare and didn't have to sprint for it.