Saturday, October 7:
SQ - 105lbs (1x5), 120lbs (1x5), 137.5lbs (1x7!)
DL - 105lbs (3x10)
Plank - 25lbs (3x30s)
Back Ext. - 10lbs (3x12)
DB Rows - 25lbs (15,10,10)
Sunday, October 8:
Hill Sprints - 10 (18 min)
Monday, October 9:
BP - 70lbs (1x3), 80lbs (1x3), 90lbs (1x9!), 70lbs (3x10)
OP - 45lbs (3x10)
BB Rows - 60lbs (3x10)
SPD - 77lbs (2x10) 110 & 99lbs hurt my wrists
Bike Sprints - 4x15s
I also got a migraine as soon as I got home today. I chugged a protein shake, a bunch of grapes and Motrin. It didn't progress much past the aura phase. Just a slight headache now.
Edit: Nope. Nevermind. The fucker came back.
Last edited by Sirimiti; 10-09-2017 at 05:08 PM.
Wednesday, October 11:
DL - 115lbs (1x3), 135lbs (1x3), 155lbs (1x6!)
PC - 95lbs (1x1), 105lbs (2x1)
SQ - 85lbs (3x10)
SBBRow - 65lbs (3x10)
Plank - 25lbs (2x30s, 2x15s)
Thursday, October 12:
Hill Sprints - 7x12s (10 min)
My legs were starting to get some weird aches so I stopped early.
Friday, October 13:
OP - 55lbs (1x3), 65lbs (1x3), 75lbs (1x3)
Ass. CU - 10kg (3x5)
Ass. Dips - 10kg (8,7,6)
LTE - 30lbs (3x10)
DB Rows - 25lbs (3x10)
Bike Sprints - 5x15s (8 min)
Shin splints today from hill sprints yesterday. I haven't had shin splints in months. Not sure why now.
Monday, October 16:
SQ - 110lbs (1x3), 130lbs (1x3), 145lbs (1x5!)
BackExt - 10lbs (3x10)
DB Rows - 20lbs (3x10)
Goblet SQ - 25lbs (3x10)
10 min incline walk on treadmill
I was sick all weekend and still a bit today so I wasn't sure if this was a good idea. Squat PR though so yay! They definitely weren't fast and no. 3 was a bit shaky on the left side. I went a easy on the rest.
Looks like you're still getting plenty stronger doing not the program. Nice work on squats!
Feel better and recover quickly.
yay! well done!
Wednesday, October 18:
DL - 125lbs (1x5), 145lbs (1x3), 162.5lbs (1x3!), 135lbs (1x5)
OP - 60lbs (1x5), 70lbs (1x3), 77.5lbs (1x3!), 65lbs (1x5) Yay! PRs is deadlift and press, despite being sick since Saturday.
SQ - 95lbs (3x5)
SPD - 110lbs (1x5)
LPD - 88lbs (1x5) My right shoulder doesn't like these.
Monday, October 23:
SQ - 120lbs (1x5), 135lbs (1x3), 152.5lbs (1x2!) I was aiming for 3 but still a PR.
BP - 75lbs (1x5), 85lbs (1x3), 95lbs (1x3) Ugh, I just felt so weak.
Ass. CU - 20kg (1x10)
DL - 115lbs (3x5)
Not much done today, I just felt weak after being sick for a week plus beginning of my period.
Hopefully I'll get back into it. No deload week this month because I already missed a few days.
prs after a week of sickness plus girlie stuff is a darn good day in my book! If that's 'feeling weak' then can i borrow some?
Well, I guess relatively weak. It was a hard bench triple that should have been easy, and squatting 135 didn't feel great but maybe not as hard as I thought. Probably a good thing I don't use RPE 😏
Wednesday, Oct. 25:
OP - 55lbs (1x5), 62.5lbs (1x5), 72.5lbs (1x5), 65lbs (1x5)
Ass. CU - 10kg (3x5)
BP - 75lbs (1x5), 65lbs (3x10)
Farmers - 90lbs (5x80ft) / DB Rows - 20lbs (5x10)
Treadmill - 10 min incline walk
Friday, Oct. 27:
DL - 115lbs (1x5), 130lbs (1x5), 150lbs (1x8!), 135lbs (1x5) Yeh!
SQ - 75lbs (5x10)
Plank - 25lbs (3x30s)
Sunday, Oct. 29:
BP - 67.5lbs (1x5), 77.5lbs (1x5), 87.5lbs (1x10!) Movin' on up!
SPD - 88lbs (5x5) / OP - 40lbs (5x10)
Farmers - 90lbs (5x80ft) / DB Row - 20lbs (5x10)
Treadmill - 10 min incline
Monday, Oct. 30:
SQ - 105lbs (1x5), 125lbs (1x5), 142.5lbs (1x5?), 115lbs (1x5)
DL - 95lbs (5x10)
PC - 75lbs (3x3)
I am not sure if I did 142.5 x 4 or 5, but I definitely was not going to get another one out. I think it was 5. Kind of annoying considering I did 145x5 just 2 weeks ago. To repeat or not to repeat? That is the question.