Week 5. Day 1.
comp squat
445x1 @6.5
405x10 @8-9
375x6
375x4
Note: heavy single flew but didn’t want to push it going heavier so I decided to just see what I could do with 405
overhead press
190x1
165x6
145x6x2
CG bench
205x8x3
Note: shoulder feeling a lot better. still playing it safe though.
Pull ups
9min AMRAP 10,8,8,8,8,8,3
Yesterday
Week 5. Day 2.
Comp Dead
505x1
425x6
405x6x2
Comp Bench
300x1
265x6
250x6x2
Pause leg press
400x11x3
Cable row
9min AMRAP 140x16,15,12,10,10,8
Body lever
9min ARMRAP 5,5,5,3,3,3
Today
30min bike ride this morning
climbing for 1-2 hours later this evening
9/26/19
SSB squat
285x8
300x8
315x8x2
Pin press
120x8
135x8x3
Feet up bench
185x11x3
One arm lat pulldown
9min AMRAP 150x15,12,10,8,6
9/27/19
SLDL
285x8
300x8
315x8x2
2ct pause bench
205x8
215x8
225x8x2
cable flies
60x11x3
EZ bar curls
9min AMRAP 12,12,8,8,5
standing Ab wheel
9min AMRAP 4,4,4,4,3,3,3
9/28/19
30min cardio on bike
30min climbing
9/30/19
comp squat
475x1
435x6
385x6x3
overhead press
205x1
175x6
150x6x3
CG bench
205x11x4
Climbed ~90 minutes in the evening
10/1/19
Comp deadlift
545x1
500x6
405x6x3
Comp bench
300x1
265x6
245x6x3
Pause leg press
425x11x4
10/2/19
Wide grip lat pull down
9min AMRAP
One arm dumbell row
9min AMRAP
Standing Ab wheel
9min AMRAP
25 min bike ride
10/3/19
Beltless squat
315x4
335x4
355x4
335x4x3
Pin Press
135x8
145x8
150x8x3
Feet up bench
185x11x3
One arm lat pull down
9min Amrap
10/4/19
SLDL
285x8
300x8
315x8x3
2ct pause bench
210x8
220x8
230x8x3
Cable flies
11x3
EZ bar curl
9min AMRAP
L-Sit
9min AMRAP
10/7/19
Squat w/ belt
465x1
415x5
370x5
Bench
315x1
275x5
250x5
Overhead press
115x10
125x10
135x10
Climb ~60 min
10/8/19
Deadlift w/ belt
515x1
455x5
405x5
3ct pause bench
235x6
245x6
255x6
SSB squat
225x10
235x10
245x10
10/9/19
climb ~90min
wide grip pull-ups
3 sets x8-12 reps
one arm DB row
2 sets x 12-15 reps
standing ab wheel
3 sets 4-6 reps
10/10/19
beltless squat
365x4
380x4
395x4
370x4
slingshot bench
300x4
315x4
325x4
300x4
incline bench
165x10
175x10
185x10
10/11/19
Mid shin block pulls
410x4
430x4
450x4
425x4
CG bench
250x4
265x4
275x4x2
DB spilt squat
45sx10
50sx10x2
10/12/19
light climbing ~45 minutes
chin ups
3x12
EZ bar curls
3x15
DB skull crusher
3x15
Hanging leg lift
3x8-10
30 min LISS on bike
10/12/19
Squat w/belt
450x1
405x5
350x5x3
comp bench
315x1
285x4
250x4x4
press
115x10
125x10
135x10
115x10
pull ups
3x10-15
10/15/19
deadlift w/ belt
505x1
455x5
405x5x3
3ct pause bench
225x6
235x6
245x6x3
leg press
425x10
445x10
465x10
425x10
Cable row
15x3
Tricep press down
15x3
Standing ab wheel
4x3
10/16/19
Airdyne x 30min LISS
10/17/19
beltless squat
355x4
370x4
385x4
365x4x3
slingshot bench
300x4
315x4
325x4
300x4x3
incline bench
165x10
170x10
175x10
175x10
Note: Slept 3 hours last night then was hiking around fishing for 8+ hours before training. Didn’t expect much from this session but it turned out alright.
10/18/19
Mid shin block pulls
415x4
435x4
455x4
425x4x3
CG bench
255x4
270x4
280x4
265x4x3
DB bulgarian spilt squat
55sx10x4
Weighted chins
+35lbs x8x2
EZ bar curls
12-15x3
DB skull crusher
12-15x3
Hollow body holds
30-60 sec x 3
10/21/19
squat w/belt
460x1
415x5
365x5x4
bench
325x1
290x4
255x4x5
press
115x10
125x10
130x10
120x10
weighted chins
+35lbsx8x3