Cock cock cock

[LatFlare]

23jul

deadlift
150 x 10

bench
75 x 5 x 3 sets

pullups/v ups x 10 x 5 sets

finish

500m row
10 x kb24kg snatch / arm
20 x burpees
30 x kb32kg swing
500m row

6:44

 

[LatFlare]

30jul

Squat
120 x 10

Bench
70 x 6 x 3

Pullups, rd flyes

 

[LatFlare]

run 5k - 22min

 

[LatFlare]

22aug16

squat
120 x 12

bench
80 x 6
60 x 10 x 3

pullups/dips
7/10 x 5

grip strength noticeably shitter than it used to be

 

[LatFlare]

25aug16

deadlift
160 x 10

ohp
50 x 6 x 4 sets
//pulups 8 x 4

 

[LatFlare]

10sep16

Benchpress
80 x 3 x 5 sets

Ohp
40 x 8 x 5 sets
+ front and side db raises

Leg up pullups/rd flyes
5/10 x 6

Skull crushers + hammer curls + supine bb front raises
8/10/10 × 5

 

[LatFlare]

26sep16

squat 5s
115 x 10

bench5s
75 x 8

pullups, arm/shoulder bro pumps

 

[LatFlare]

29sep16

Dead 5s
150 x 9

Ohp/dips superset
45kg x 5-8 + dips up to 15 total reps
5 sets

Curls/delts

Got flu. Rpe over 9000

 

[Flash_Monsta]

 

[LatFlare]

1oct16

AM run
apparently still sick, havent been this fucked from a run in years and i was going slow af

Later
"volume" day

squat
70 x 20

superset - floor press + leg wipers (or whatever the fuck its called) + pendlay rows
60 kg x 8-10 + 10-12 + 60kg x 8-10 x 5 sets

pullups/dips
6/8 x 5 sets, varied grips

shoulders/gunzzz pomp

 

[LatFlare]

Plan for now
mon - 531 squat n bench + accessories
tue - non-running conditioning, high intensity
wed - 20rep squat, volume/core/bodyweight
thu - recovery whatever i fee like
fri - 531 dead, not 531 ohp, prob more volume + accessories
sat - long run
sun - beach

 

[LatFlare]

4oct

squat 3s
120 x 12

bench
80 x 3 x 3

pullups/dips
7/10 x 3
6/12 x 2

 

[LatFlare]

4oct PM

row intervals
500m / 1min rest x 6
fastest 1:40
slowest 1:45

 

[LatFlare]

5oct

volume

squat
75 x 20

ohp
40kg x 10 x 10
superset delt raise first 5 sets

curls/skull crushers

 

[LatFlare]

7oct

deadlift 3s
157.5 x 8

floor press
60kg x 8 x 8
superset + floor wipes + upright rows

 

[LatFlare]

9oct

run 7km

 

[LatFlare]

10oct

squat 531

130 x 1
joker 150 x 3
130 x 5

bench 531
85 x 3
65 x 10

pullups/dips
bro pumps

 

[LatFlare]

11oct

Conditioning

2k row
2min rest
10 kb swing/10 burpees/20m prowler push x 5

 

[LatFlare]

12oct

volume

squat
80 x 20

floor press/floor wipes/pendlay rows
60kg x 10/10/10 x 6

arm/shoulder work

 

[LatFlare]

14oct

deadlift 531
120 x 5
140 x 3
165 x 1
jokers
180 x 1
200 x 1
215 x F
165 x 1 (totally cooked)

ohp
45 x 8 x 8
+ rd flyes

skulls/curls