LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Nov 19, 2016 #101 18nov Dead lift 5s 157 x 9 Fsl amrap deficit 120 x 10 Ohp 60 x 4 x 4 + pullups
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Nov 20, 2016 #102 21nov Squat 3s 130 x 8 20rep 95 x 20 Bench 3s 85 x 6 Fsl amrap 65 x 12 Incline bench/db row 60/35 x 5/7 x 4 sets
21nov Squat 3s 130 x 8 20rep 95 x 20 Bench 3s 85 x 6 Fsl amrap 65 x 12 Incline bench/db row 60/35 x 5/7 x 4 sets
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Nov 24, 2016 #103 24nov 500m row Sled push 10kb swings 5 pullups Sled push 10 burpees Rest 1min x 5 rounds
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Nov 24, 2016 #104 25nov Deadlift 3s 165×7 Ohp 65 x 1+2 pushpress 50 x8x3 Pulluos
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Nov 27, 2016 #105 27nov Squat 531 140 x 1 Jokker 160 x 1 Bench 531 90 x 2 Pullups dips
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Dec 2, 2016 #106 2dec Deadlift 531 175 x 6 Ohp 60 x 4 x 3sets 40 x 16 + pullups x 8/set including warmups Arms pomp Been busy this week
2dec Deadlift 531 175 x 6 Ohp 60 x 4 x 3sets 40 x 16 + pullups x 8/set including warmups Arms pomp Been busy this week
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Dec 3, 2016 #107 4dec run bout 10k
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Dec 5, 2016 #108 6dec squat 5s 127.5 x 10 bench 5s 82.5 x 8 fsl amrap 62.5 x 10 pendlay row, delt flyes
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Dec 7, 2016 #109 8dec partner circuit work- sled pull-push 5 box jumps 10 pullups 15 burpees 'rest' on the rower while partner completes round x 5 rounds no rest
8dec partner circuit work- sled pull-push 5 box jumps 10 pullups 15 burpees 'rest' on the rower while partner completes round x 5 rounds no rest
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Dec 8, 2016 #110 9dec deadlift 5s 160 x 10 ohp 60 x 2 65 x 1 70 x 1 40 x 12 x 4 lots o pullups
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Dec 10, 2016 #111 11dec squat 3s 135 x 10 bench 3s 87.5 x 6 shitloads of bi/tri/shoulder superset pump chasing Last edited: Dec 10, 2016
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Dec 12, 2016 #112 13dec 250m row sled push 10kb xwing sled push 10 burpees repeat 25min
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Dec 14, 2016 #113 15dec deadlift 3s 170 x 8 ohp 60 x 5 50 x 8 x 4 pullups
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Dec 16, 2016 #114 17dec run 10k
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Dec 18, 2016 #115 19dec squat 531 142.5 x 1 joker 160 x 1 170 x 1 amrap 142.5 x 6 bench 531 92.5 x 3 70 x 8 x 3 arms/shoulders
19dec squat 531 142.5 x 1 joker 160 x 1 170 x 1 amrap 142.5 x 6 bench 531 92.5 x 3 70 x 8 x 3 arms/shoulders
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Dec 20, 2016 #116 20dec beach run 25min
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Dec 20, 2016 #117 21dec squat 85 x 20 floor press/floor wipers/penday row 60 kg x 10/10/10 x 3 skull crushs/curls/delts sled push sprints fkn cookd m8
21dec squat 85 x 20 floor press/floor wipers/penday row 60 kg x 10/10/10 x 3 skull crushs/curls/delts sled push sprints fkn cookd m8
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Dec 24, 2016 #118 24dec Deadlift 531 180 x 1 Joker 200 x 1 215 x F Fffffffuuuuccclkkk! Ohp 60 x 3 50 x 6 x6 + pullups Arms More light dl for volume
24dec Deadlift 531 180 x 1 Joker 200 x 1 215 x F Fffffffuuuuccclkkk! Ohp 60 x 3 50 x 6 x6 + pullups Arms More light dl for volume
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Dec 27, 2016 #119 26 dec Run 10k
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 1 Dec 27, 2016 #120 28dec Squat 5s 130 x 12 Bench 5s 85 x 7 Pump for the sluts