Cock cock cock

[LatFlare]

21jun

5s

squat
115 x 10

bemch
77.5 x 9

puulups/dips
12/20, 9/12, 9/16

 

[LatFlare]

22jun

row
500m/1 min rest x 5
1:44-1:45 / interval

 

[LatFlare]

23jun

5s
deadlift
150 x 11

ohp
50kg x 10,10,10,9
not sure if stalled or fatigued from this morning. try 50 x 10 x 5 again next time and see

pullups/dips
10,8,7,6 / 10 per

 

[LatFlare]

26jun

3s

squat
120 x 12

bench
80 x 7

pullups/dips (20kg)
3/6 x 4

 

[LatFlare]

2jul

3s

deadlift
160 x 10

ohp
50 x 10 x 5

p row/v up
70 x 10-12/10-12 x 3

 

[LatFlare]

3jul

run ~8k
35min, avg hr 160 (according to fitbit)

 

[LatFlare]

4jul

Kb swings 24kg/burpees
10/10 x 20

22min

 

[MilkManUK]

Nice work Latflare. Keep on truckin'. Lifts seem to be going pretty well for you.

 

[Flash_Monsta]

4jul

Kb swings 24kg/burpees
10/10 x 20

22min

Eeewwwwwwwwww

 

[LatFlare]

5jul

531

squat
130 x 1
jokers
140 x 1
150 x 1
160 x 1
1+: 130 x 6

Bench
85 x 4

pullups/dips
15,10,8,6/15

 

[LatFlare]

Eeewwwwwwwwww

haha yep pretty much!

Nice work Latflare. Keep on truckin'. Lifts seem to be going pretty well for you.

yeah feeling good, cheers man!

 

[LatFlare]

8jul

531
deadlift
170 x 1
jokers
190 x 1
200 x 1
210 x 1
1+: 170 x 6

ohp
60 x 5 x 5

Spoiler

WOOOOOO DEADLIFTS!!!! YEEEWWWWW!!!!!! FUCK YEAH!!! RAAAAA RAAA RAAAAAAA

 

[MilkManUK]

Nice deadlifting Latflare. What's your deadlift PR?

 

[LatFlare]

Nice deadlifting Latflare. What's your deadlift PR?

210

 

[MilkManUK]

210

Same as mine. Congrats.

 

[LatFlare]

Same as mine. Congrats.

cheers bruv!

 

[LatFlare]

13jul

500m row / 5 kb snatch each arm 24kg / 10 burpees / 10 kb swing 32 kg
x 5

18:35

Spoiler

not really but still

 

[LatFlare]

14jul

deload

front squt
up to 130 x 1

bench
70kg x 10,8,8,6

pullups/dips
9/12 x 5

 

[LatFlare]

15jul

deload

deadlift
up to 160 x 3

OPT Repeatability Test
250m row
10 kb swings 32kg
10 burpees
10 kb
10 burpee
10 kb
250m row

2 rounds, 12 min rest between

R1 3:58
R2 4:00
R3 3:48
note - faster on the last round as the computer on the rower turned off during the first 2 and cost some time

 

[LatFlare]

18jul

note - maintaining same TM this cycle and probably for the next couple of months due to increasingly demanding other stuff. may end up simply repeating 531 week without joker sets until i have the opportunity to recover properly.


5s

squat
115 x 13

bench
0 x 0 gym was busy af

pullups/dips
+15kg 5/10 x 3
bw 9/16