500+ pull, 05:xx mile

[19/10/17]

Box Squat (heavy)
barx8
60x8x2
100x3, 120x3, 140x3
160x2x3
*swapped to a lower, spongier bench
160xF
140x2x2

Deadlift (speed, half conventional half sumo)
60x8
100x8x8

Hammers
17.5sx8x4
 
[20/10/17]

Seated BTN Press (heavy)
Barx8x3
30x3, 40x3, 50x3
55x2x5

Pull-Ups
x6x4

[21/10/17

Bench Press (heavy)
14sx8x2 (db warm-up)
40x5
60x3, 70x3
82.5x2, 92.5x2
102.5x2x6

Pull-Ups
x6x10

Low Row
57x12x5
 
[22/10/17]

Deadlift (heavy, conventional)
60x5, 80x5
100x3, 120x3, 140x3
160x2
180x2x6

Seated BTN Press
Barx12
40x8x4

Pulley Upright Row
28x10x4
 
[24/10/17]

Bench Press (speed)
16sx8x2 (db warm-up)
50x10x7
50x20

Box Squat (speed)
60x8x2
90x8x3

Zercher Squat (from floor, speed)
90x8x3
 
[27/10/17]

Paused Box Squats (heavy)
60x8x2
100x3, 120x3, 130x3
140x2x4

Deadlift (speed, sumo + conventional)
60x8
100x8x7

Hammers
16sx10x4

Cut the squats and deads a little short as I was feeling some serious tweaks in my right knee. I really want to build my bench & dead, so I'm going to lower the squat volume/intensity a little for the next few weeks.
 
[28/10/17]

BTN Press (heavy)
10x8
20x8x2
30x5
40x3, 50x3
55x2x6

Pull-ups
x6x4

CG Bench Press
50x8x4

Feeling worn out, easy day.
 
[29/10/17]

Bench Press (heavy)
14sx8x2 (db warm-up)
50x5
60x3, 70x3
90x2, 100x2
105x2
100x2x4

Pull-Ups
x6x9

Low Row
57x12x5
 
[30/10/17]

Deadlift (heavy, conventional)
60x6, 80x6
100x3, 120x3, 140x3
160x2
185x2x5

Seated BTN Press
Barx12
40x8x4

Pulley Upright Row
28x10x4
 
[4/11/17]

Bench Press
(speed)
15sx8x2 (db warm up)
40x10
50x10x9

Paused Box Squat (speed)
70x8x9

Curls
15sx10x4
 
[5/11/17]

Paused Box Squat (heavy)
70x8x2
100x3, 120x3
140x2x7

Deadlift (speed, conventional + sumo)
60x8
90x8x7

CG Bench Press
50x8x4
 
[6/11/17]

Bench Press (heavy)
50x8
60x5
70x3, 80x3
90x2, 100x2
105x2
100x2x3

BTN Press
10x10x2
20x8
40x8x3
 
[8/11/17]

AM
1km run moderate pace

PM
Deadlift [conventional, heavy]
60x6, 100x6
120x3, 145x3
165x2, 175x2
190x2x4

Pull-ups
x7x6
 
[9/11/17]

1.4km Run moderate pace

[10/11/17]

Bench Press
50x10x10
70x1
100x1
110x1

Front Squat
90x2x10
 
[11/11/17]

Box Squat (18", firm bench)
60x8x2
100x5, 120x5
140x3, 160x3
170x2 (PB)
180x1 (PB)
190x1 (PB)
200x1 (+40kg PB)

BTN Press
10x10x3
20x10x2
30x10
40x8x3

Deadlift (conventional)
60x5
100x3, 140x3
170x2
200x1
210x1 (PB)
220x1 (PB)
230x1 (+27.5kg conventional PB) (+5kg all time PB) (Log Goal)

Boom. I'd never really maxed out properly on box squats before, they felt felt really strong-- & the feeling carried over into my deads. If I pull up OK tomorrow I'll take a run @ the sub 6 mile. Bodyweight's 84.5kg.
 
[12/11/17]

Mile Run 06:41

I went pretty close to all out but didn't even come close to breaking 6 mins. Not surprising since all I've been doing are LISS runs, but part of me thought I'd be able to just wing it & make it happen. I'll keep trying & very gradually add more running to my week.

Lifts from yesterday:

 
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fuck yeah dawg yuuuuuge PBs!

what program are you doing?
 
fuck yeah dawg yuuuuuge PBs!

what program are you doing?

Thanks m8!

No program but I saw this interview with Eddie Hall about 2 months ago. Watch it from 1:04:45.



I've been doing my own thing but trying to use those principles (combining heavy & speed work). So for compounds each week 1 heavy session of doubles (however many I feel like, sometimes 8 sometimes only a few) & then one session of speed work doing ~40% 1RM or less, for sets of 8-10x8-10
 
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