Sean's Novice Log

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Woke up at 5:30am and said what am I going to do, not train? Nah. Now on a flight back home.

June 21, 2018
@Work Gym

Beltless squats
225 4@7
235 4@8
250 4@9
250 4@9
250 4@9.5

TnG Bench (don’t have sling shot with me)
165 4@7
175 4@8
185 4@9
175 4@8.5
175 4@9

Incline CGB
115 10@7
120 10@8
125 10@9
125 10@9

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June 22, 2018
@Valens Strength
Morning BW 195.5

Midshin Rack Pull
315 4@7
345 4@8
365 4@9
345 4@9
345 4@9

CGB
175 4@7
185 4@8
195 4@9.5
190 4@9
185 4@9

Light squats
225 3x5

Learned power cleans by Jason who is looking to become a SSOC this weekend.

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June 25, 2018
Morning BW 195
@Valens Strength

I did not get into the competition I was planning on attending so I'm switching things up and following Coach Nicole's program. I'll be looking to drop some weight, maintain/gain strength and run with my wife.

Squat
265 3x8 @7

Bench
165 3x8 @7

Deadlift
345 4x1 @7 EMOM

[pip]

June 27, 2018
Morning BW 195.5
@Valens Strength

303 squat
165 6@ easy
175 6@6
185 6@7
185 6@7

Press
125 6@7
125 6@7
125 6@8 triceps tired

Chins
8,10,5,3,5

Conditioning
Prowler push and 5 sandbag tosses over the shoulder x 7 minutes

[pip]

June 29, 2018
Morning BW 196
@Valens Strength

Squat
4x4@7 290

Bench TnG
4x4@7 185

Deadlift
380 6x1 (EMOM singles)

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July 1, 2018
Morning BW 195.6
@Valens Strength

Squat
260 4x8

Comp Bench 1ct
I think these were rough because I was supersetting with squats to get out of the gym in a decent amount of time
160 2x8
152.5 2x8

Deadlift
355 12x1 EMOM
Maybe should've gone heavier but this is a good start for the block

[pip]

July 3, 2018
Morning BW 194.8
@Valens Strength

303 tempo squat
190 5x6

Press
115 5x6

Chins
BW 5x5

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July 5, 2018
Morning BW 196
@Valens Strength

Squat
295 6x4

TnG Bench
190 6x4

Deadlift
365 12x1 EMOM

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July 6, 2018
Morning BW 196
@Valens

DB shoulder press
30 5x8

Wide grip pull ups
3,4,2,3,2

Arnold press
25 4x8 probably could have gone heavier but shoulders feeling beat after not doing them in years

Curls
27.5 4x8

7 min conditioning
30s air bike sprint
15 air squats
30s plank

[pip]

July 9, 2018
Morning BW 195.8
@Valens Strength

Squat
265 4x8

1ct Bench
157.5 3x8
155 1x8

I was overly aggressive on my loading choices when pausing for a 1ct

Deadlift
360 12x1 EMOM

Conditioning
Air bike ride to burn 50cal on the monitor. It was death - 3m20s