Still trying to lift more at the shore

[Agilic]

212.8 - not a good night of sleep didn't get to bed until 11 and son woke up at 5a instead of his usual 6:30, a cpl wake ups in there too..have to work tonight until 1am and up at 6a tomorrow....

Chins
5x3
3 sets of 5...not easy at all

Pull-ups
3x5
5 sets of 3...really only getting my nose to bar on most reps. About 26m total for chins and pulls

BB rows
135x8x3
Jumped up to plates and did them Pendlay style (putting bar down between reps)...pretty hard, I'll try to up my reps before upping weight

[Agilic]

Squatted today instead of Fri. Weighed in but can't remember, 212 or 13 point something....6.5 hr sleep approx

Squat
230x5x3
@7.5, 7.5, 8.5 with 5m rest periods. Will prob do a 10 lb jump if doubles and eights weeks go smoothly.

Front squats
115x8, 105x10, 95x12
Strength was not an issue, but breathing sure was.

Calf raises
125x12x3

[Agilic]

214.4 - almost 8 hr sleep

Bench
205x2x3
5m rests, all sets @9.5 but closer to 10 than 9. Heavy, but not all out grinds, but probably didn't have 3rd reps.

Dips
7x3

BB curls
75x8, 65x10, 55x12

[Agilic]

214.4 - 5 hr sleep

Deadlift
325x2x3
5m rests, @7.5, 8.5, 8.5. First set mixed, next 2 with straps. Need to keep working on getting straps tighter around the bar. A little heavier than anticipated but I'm sure I'm good for a 10 lb jump.

SLDL
160x8, 150x10, 135x12
Much improvement, third time doing these.

Calf raise
140x12x3

[Agilic]

215.2 PR! Just under 5 hr sleep but for the second consecutive night I slept straight through without a wake up which is very rare. I'm off work now thru the end of the year so my next awful night of sleep won't be until Monday night 1/2/17! Let the gainz begin!

Press
130x2x3
5m rests. @9,9,9

CGBP
150x8, 140x10, 135x10
Last set supposed to be 12.

Airdyne
7 x 20:100

[Agilic]

214.4 - 9+ hrs sleep with a few wake ups

Chin-ups + pull ups
25 + 20
Ok, here's what I came up with about 30s prior to starting. 30 minute timer, AMRAP of each alternating sets between chin ups and pull ups. I figure the volume will be good given I only do them once a week, and this will allow me to progress without it getting stupid long as reps increase. Once I'm satisfied with total volume I can start adding weight. Still can't really get my nose past the bar on pull ups.

BB rows
137.5x8x3
Weight is challenging. Plan is to get to 145 and then try descending sets with higher reps up to 10 to 12.

[Charlocity2]

I like the alternating chinups/pullups. Yes, good amount of volume. I assume you are avoiding grinders in your AMRAPs.

[Agilic]

Correct.

215.4 PR! Almost 7 hr sleep

Squat
255x2x3
6m rests, @9, 9, 9.5. Heavier than I anticipated but I held my knees out.

Front squat
125x8, 115x10, 105x12
Still doing +10 on all sets. Bar speed still good just so tiring. Feel it in the lumbar more than quads. Not sure I'm doing something wrong or its just becaus it's after LBBS. I'll video once I do some big plates.

Calf raises
145x12x3

[Agilic]

218.2 big PR holy crud...either the holiday eating, the accessory work, or combo of both. Sleep over the weekend not great but not terrible

The following kicks off "cycle" 2 of KSC powerbuilding

Bench
+5 170x8x3
5m rests, @7.5, 8.5, 9. Prob gonna take another 5 lb jump and just rest a little longer if I need to.

Dips
8x3
Rested around 2m before 2nd set and then like 3-4m before 3rd and still barely locked out the 24th rep.

BB Curls
76.5x8, 66.5x10, 56.5x12

[Agilic]

216.8

Deadlift
+10 255x8x3
Rpe hard to gauge since fatigue is limiting factor and not strength but I would guess @7, @8.5, @8.5 with 7m rests between set. Bar moved fast on all 24 reps. Got extremely lightheaded for a solid 10m after 3rd set, and my son woke up not feeling well while I was trying to recover, so I bagged the accessory work today.