The Hell in Me

Deadlift
315x3
405x3
455x3
+belt
530x5

Rower
A few sets of 250m

Airdyne
10 min
 
Press
95x5
135x5
155x3
170x3
115x10x3

C2
250mx2
30s sprint - 162m

Prowler
2plates, 20yards x3 trips

BW
268
 
Squat
315x3
365x3
405x3
455x1
+belt
495x3
530x2x2

C2 Rower
250 m x 4
30 s sprint x2
10s/30r x4

BW
264
 
Bench
135x5
185x5
225x5
275x3
300x1
+slingshot
325x2x3

C2
250m x2
20ss/40sr x4

BW
265
 
Press
45x10
95x5
135x5
160x3
180x2
115x10x3

Prowler
20 yards +45, 2 trips
20 yards +90, 1 trip
20 yards +135, 1 trip
20 yards +180, 1 trip
20 yards +225, 1 trip
20 yards +270, 1 trip
20 yards +315, 1 trip
20 yards +360, 1 trip

BW
266
 
Squat
315x3
365x3
405x3
440x3
+belt
475x4x4
-belt
300x10x3

C2
250m x1
20ss/40sr x5

BW
268
 
Bench
135x5
185x5
225x5
250x3
270x4x4

300x2 — 1 board
300x5x3 — slingshot

BW
264
 
Deadlift
315x3
405x3
455x3
+belt
505x6 +10lb PB

C2
20ss/40sr x5
500m x1

BW
264
 
Squat
315x5
365x5
405x3
455x3
+belt
505x2x2
-belt
300x10x3

C2
20ss/30sr x6

BW
268
 
Bench
135x10
185x5
225x5
255x3
290x2x2
+slingshot
315x2x2
-slingshot
185x10x5

CSR
165x10x5
 
Deadlift
315x3
405x3
455x3
+belt
505x3
535x4 +10lb PB

Press
95x10
135x3
150x3
160x6
115x10x2

BW
265
 
Squat
315x5
365x5
405x3
+belt
445x5x5

Bench
135x5
185x5
225x3
245x5x5

Deadlift
315x3
405x3
+belt
475x5

BW
264
 
Squat
315x5
345x5x3

Press
95x10
135x8
150x5x3

Hyper
15x4

Chins
8x2
7x1

BW
265
 
Squat
315x5
365x4
405x3
445x2
+belt
475x1
505x5 +5lb PB

Bench
135x5
185x5
225x3
260x5

BW
268
 
Squat
315x5
365x5
405x3
+belt
450x5x5

Bench
135x5
185x5
225x3
250x5x5

Deadlift
315x5
405x3
+belt
480x5

BW
268
 
Squat
315x3
365x3
405x3
+belt
480x1
510x5 +5lb PB

Bench
135x5
185x5
225x3
265x5

BW
260
 
Squat
315x3
365x3
405x3
+belt
455x5x5

Bench
135x5
185x5
225x3
250x5x5

BW
264

Some pain in my back, left erector, somewhere under the scapula. None of these squats felt good and I nearly called it after 365. Glad I didn’t, as the pain subsided as I continued. I did eliminate the deadlifts I was supposed to do, I don’t think that doing them because “I was supposed to” was a good enough reason given how thensession started.

I have gotten pretty minimal with my warm up efforts and I think I need to re-evaluate that approach.
 

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