Cock cock cock

30dec

Deadlift 5s
165 x 8

Ohp
60 x 3,3,5
+pullups

Farmers carry
40 x 60m x 2
120m x 1
 
3jan17

squat 3s
107
125
140 x 9

bench 3s
70
80
90 x 4
Fsl amrap
70 x 13

farmers carry sled+weight x laps of bball court (30m?)
40kg x 4 x 3

arms/shoulders pumpfortheslutscunt
 
Last edited:
5jan

deadlift 3s
135
155
175 x 3

ohp
55 x 6 x 5

right hammy feeling shit on the eccentric from the first warmup at 60kg, lower back and hips tight af, and deadlift strength feels like its regressing so only did the 3 reps and gonna lay off it for a couple weeks.
 
8jan17

squat 531
115
130
147.5 x 5

bench 531
75
85
95 x 1
joker
100 x 1 +F went for a double failed still a pb tho yay

farmer carries

going to rest for a week or 2
 
Congrats on the PB. Are you thinking complete rest or doing a bit of a deload where you scale things back a bit?
 
Congrats on the PB. Are you thinking complete rest or doing a bit of a deload where you scale things back a bit?
Rest from lifting
I'm gonna climb, run, surf, skate etc.. just have some fun and reset pretty much
 
18jan17

row/burpees for time
1500m/50
1250/45
1000/40
750/35

32:20
 
20jan

Ohp
60 x 3 x 5
+pullups

Bench
70 x 7 x4
+ db rows

Farmer carries
3laps x 4
 
28jan

squat 5s
122.5 x 6

bench 5s
77.5 x 8
fsl amrap
60 x 12

arms/shoulders

notes
- months of being lazy with stretching i.e. not stretching, have caught up. i should have noticed when it was harder to get into good starting position on deadlift and bar speed was shit, even on lighter weights which previously fly up, relatively speaking.
- pretty sure ive got a mild strain in my left ham and the right feel like its ready to snap, plus itbs, and lower back are all fucked up.
so, i reset TMs back to 90% of recent 1rms or less, and will be constantly stretching and rolling out. reset bench too bc i only made the 1 rep at 531.
- aim for 1rm test again in 3 months/cycles.
 
29jan

Good mornings
x10 x 5-6 sets

Ohp
40 x 12 x 4 sers

Seated row

Hlr

Lots of stretching. Left hammy clicks :/
 
31jan

bench
60 x 13,12,12,15,17
+ single arm rows

front squat
60 x 10
80 x 8,8,10
 
5feb

squat 3s
130 x 6

bench 3s
80 x 8

farmer carries
got up to 60kg + sled each side for ~50 m

feeling strong but hamstring tightness is still fucking me up.. got yoga the next 2 or 3 arvos
 
7 feb

GMs
up to 70kg x 8
+ pullups

ohp
60 x 5
65 x 2 x 3
50 x 12

pinch grip plate carries
15kg x max x 5

arms

abs
 

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