Cock cock cock

Been really busy lately, starting some form of program again. Plan is 531 twice a week and shitloads of conditioning at 90+% maxHR and running.
 
Last week
Squat 5s
Up to 100x8

Bench
Up to 70x8

Dead
Up to 140x10

Ohp
40kgx10x5

Lots of rd flyes, pullups, dips

Today
Row 2000m
50 burpees, 50 kbs 24kg
Row 1000m
30,30
Row 500m
20,20
Approx 25minutes
HR 180
 
9may

Squat 3s
110 x 10

Bench
72.5 x 7

Pulls dips rd fkyes

Later
Run 8k
 
14may

dl 3s
142.5 x 8

ohp
42.5 x 10 x 5
rd flyes

pull/dip 6/9
 
17may

500 row/10 burpees/10 kb swings
400/20/20
300/30/30
200/40/40
100/50/50

22:15
 
21may

531
deadlift
150 x 10

ohp
45 x 10 x 5

pullups(+10kg) / dips (bw)
3/10 x 5
 
22may

row 500m / 50 burpees / 50 kb swings
x 3 rounds
22:30
 
25may

5s
Sq
110 x 9

Bench
72.5 x 7

Pull/dip
6/10 x 5

Pendlay rows
 
27may

dl 5s
145 x 11

ohp
45 x 5 x 10

pulllups
+12.5 x 3 x 5
 
29may

Bar complex 60kg emom
Squat clean > hang clean > overhead > rear rack > 4 lunges > overhead > drop
10 x emom

Break

500m row / 10 x thrusters 40kg / 20 burpees / 30 kv swings
X 3 rounds

Hr 172+

.. really rocked out with my cock out today
 
30may

3s
sqaut
115 x 10

bench
75 x 6

pulls/dips @ bw
8/12

single arm kb snatch x 10/arm x 5
 
1jun

3s
Deadlift
152.5 x 9

Pullups/ dips +15kg
3/6 x 5
 
3jun

Round 1
50,25,15,10 kb swings
Ohp 50kg x 3 in between

Round 2
35,20,15,10,10,10
Dips 20kg x 3

Round 3
10 x 10
Ohp 50kg x 2

No rest during rounds

Max 169
Avg 124
 
Last edited:
5jun

500m row / 10 x thruster 40kg / 20 x burpee / 30 x kb swing 24kg

x 4 rounds

avg 128>>> (bullshit)
max 167>>> (probably bullshit)

I'm beginning to doubt the reliability of a wrist based hr monitor which is designed for fatties to count how many steps they walk each day from the couch to the fridge... wait what? ohhh.... fuck me right.
 
6jun

531
squat
122.5 x 5

bench
80 x 4

pullups/dips @ bw
12/20
9/15
5/12

work picking up, pretty fatigued today
 
11jun

531
DL
160 x 8

OHP
47.5 X 10 X 5

Pullyps, pinch grip plate carries, LRs
 
17jun

Front squat
Up to 120x1

Bench
80 x 3 x 3

Pullups dips + 20kg
 
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