Cock cock cock

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
 
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
 
20oct

run
600m x 6, 1:1 work rest
fastest 1:57
slowest 2:03
 
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
 
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
 
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
 
26oct later

pullups/pushups
some sets warm up

floor press/flutter kicks/upright row
60kg x 15 +..+.. x 5 sets

arms, ghd
 
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.
 
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
 
2nov

Floor press/abs/pullups
60kg x 10/.../6 x 10 sets

Rows n delts
 
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
 
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
 
9nov

run
1200m x 4
4:30
4:30
4:26
4:27
3min rest per
 
9nov
later

incline bench/single arm db row
50 x 8/8 x 9 sets

curls/skulcrushazz - heaps
 
14nov

squat 5s
122.5 x 9
20reps
92.5 x 20

bench 5s
80 x 8
fsl amrap
60 x 14
 
16nov

20min amrap:
500m row
Sled push
10 kb swing
5 pullup
Sled push
10 burpees
 
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