LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Oct 16, 2016 #81 17oct squat 5s 120 x 11 20reps 82.5 x 20 bench 5s 77.5 x 8 fsl amrap 60 x 15 pullups/dips 3 x max currls/skullcrshs
17oct squat 5s 120 x 11 20reps 82.5 x 20 bench 5s 77.5 x 8 fsl amrap 60 x 15 pullups/dips 3 x max currls/skullcrshs
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Oct 17, 2016 #82 18oct Row 5k Bike 5k Bout 35min total
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Oct 18, 2016 #83 19oct 'whateveriwant day' pullups 15kg x 3 x 5sets floor press/floor wipes/pendlay row w 60kg bar 12/15/12 x 5 sets upright row, tri ext, delt flyes pump x 4 sets
19oct 'whateveriwant day' pullups 15kg x 3 x 5sets floor press/floor wipes/pendlay row w 60kg bar 12/15/12 x 5 sets upright row, tri ext, delt flyes pump x 4 sets
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Oct 19, 2016 #84 20oct run 600m x 6, 1:1 work rest fastest 1:57 slowest 2:03
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Oct 20, 2016 #85 21oct deadlift 3s 162.5 x 3 joker 180 x 3 fsl amrap deficit 125 x 10 supposed to be 5s week but i fucked it.. ohp 50 x 5 x 10 sets curls, delts
21oct deadlift 3s 162.5 x 3 joker 180 x 3 fsl amrap deficit 125 x 10 supposed to be 5s week but i fucked it.. ohp 50 x 5 x 10 sets curls, delts
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Oct 22, 2016 #86 23oct Squat 3s 125 x 3 Joker 140 x 3 20rep 85 x 20 Bench 3s 82.5 x 3 Joker 87.5 x 3 Fsl amrap 65 x 12 Arms/shoulders
23oct Squat 3s 125 x 3 Joker 140 x 3 20rep 85 x 20 Bench 3s 82.5 x 3 Joker 87.5 x 3 Fsl amrap 65 x 12 Arms/shoulders
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Oct 25, 2016 #87 26oct run 1200m x 2 4.23 4.21 600m x 2 1.58 1.59 300m x 2 0.53 0.54 1:1 work:rest
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Oct 25, 2016 #88 26oct later pullups/pushups some sets warm up floor press/flutter kicks/upright row 60kg x 15 +..+.. x 5 sets arms, ghd
26oct later pullups/pushups some sets warm up floor press/flutter kicks/upright row 60kg x 15 +..+.. x 5 sets arms, ghd
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Oct 27, 2016 #89 28oct deadlift 3s again 162.5 x 3 15cm block pull 185 x 3 fsl amrap deficit 125 x 10 ohp 55 x 3 x 10 sets s/s curls/upright row/pullups dls feel super shit atm.
28oct deadlift 3s again 162.5 x 3 15cm block pull 185 x 3 fsl amrap deficit 125 x 10 ohp 55 x 3 x 10 sets s/s curls/upright row/pullups dls feel super shit atm.
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Oct 30, 2016 #90 31oct squat 531 132.5 x 1 joker 150 x 1 160 x 1 amrap 132.5 x 5 20reps 87.5 x 20 bench 531 87.5 x 1 joker 95 x 1 fsl amrap 70 x 12 arms/shoulders poomps
31oct squat 531 132.5 x 1 joker 150 x 1 160 x 1 amrap 132.5 x 5 20reps 87.5 x 20 bench 531 87.5 x 1 joker 95 x 1 fsl amrap 70 x 12 arms/shoulders poomps
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Oct 31, 2016 #91 1nov row 30min
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Nov 2, 2016 #92 2nov Floor press/abs/pullups 60kg x 10/.../6 x 10 sets Rows n delts
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Nov 2, 2016 #93 3nov run 6 x 600m
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Nov 3, 2016 #94 4nov deadlift 531 170 x 1 joker 190 x 1 205 x 1 amrap 1+ 170 x 5 fsl amrap deficit 135 x 10 ohp/chinups 45kg x 10/6 x 5 sets
4nov deadlift 531 170 x 1 joker 190 x 1 205 x 1 amrap 1+ 170 x 5 fsl amrap deficit 135 x 10 ohp/chinups 45kg x 10/6 x 5 sets
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Nov 6, 2016 #95 7nov deload week squat warmup then singles from 90 to 140 20rep 90 x 20 bench 80 x 3 x 3 paused pullups/dips 7/12 x 5
7nov deload week squat warmup then singles from 90 to 140 20rep 90 x 20 bench 80 x 3 x 3 paused pullups/dips 7/12 x 5
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Nov 8, 2016 #96 8nov bike 40min
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Nov 8, 2016 #97 9nov run 1200m x 4 4:30 4:30 4:26 4:27 3min rest per
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Nov 8, 2016 #98 9nov later incline bench/single arm db row 50 x 8/8 x 9 sets curls/skulcrushazz - heaps
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Nov 13, 2016 #99 14nov squat 5s 122.5 x 9 20reps 92.5 x 20 bench 5s 80 x 8 fsl amrap 60 x 14
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Nov 16, 2016 #100 16nov 20min amrap: 500m row Sled push 10 kb swing 5 pullup Sled push 10 burpees