Cock cock cock

[LatFlare]

8sep

Squat
150 x 3
100 x 12

Conditioning 35 min

 

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11sep

Deadlift
180 x 4

Bench
70 x 8 x 4

Assault bike circuit 20 min

 

[MilkManUK]

Not bad deadlifting. When you going to give the 220kg another go?

 

[LatFlare]

Not bad deadlifting. When you going to give the 220kg another go?

Maybe in a couple of months. I tweaked my hamstring or glute a few wks ago for the second time in a year and its just starting to come good. At this point I'm more keen to work on my conditioning and get back into bjj when i get back from this work trip I'm on than spend all my training time trying to wring out a few extra kg on my total.

 

[LatFlare]

12sep

Conditioning
Erg/barbell circuit 25min

Assault bike sprints

 

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13sep

Warm-up
Row, assault bike

Squat
140 x 2 x 2

Barbell complex 70kg

Bench
90 x 1
90 x 1 drop set >>> 50kg

Assault bike 50cal
Avg watt 496

 

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17sep

Dead lift
160 x 5 x 3

Bench
80 x 5 x 5
/pullups 10kg 5 x 5

Conditioning 15 min

 

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25sep

Squat
130 x 3 x 3

Incline bench
50 x 6-8 x 6
+ wide grip pullups

mobility 20 mins

 

[LatFlare]

26sep

am

run
400m x 8, walk 200m rest
1:14 - 1:17

pm

pullups

bench
80 x 3 x 3 >> drop set

upper body pump, dips

 

[LatFlare]

28sep

Bodyweight
Pullups, weighted pullups, legs raised pullups
Ring pushups

Conditioning
30cal AB + 15 hr pushups + 21 kb swings @ 32kg x 5 rounds + 10 cal AB sprint finish
19:40

 

[LatFlare]

1oct

2k row
7:32

Squat
140 x 3 x 3

Pullups, dips, shoulders

 

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2oct

Bench
80 x 5 x 5

Pullups, arms, shoulders

Row
300m/30s rest x 4

 

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4oct

Run
400m x 8
Walk 200m rest
1.16-1-20

 

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5oct

Bench
85 x 3
80 x 5 >> Drop set

Incline bench
60 x 5 x 3

Dips/hr push ups
10/10 x 4

Abs

 

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6oct

pullups

deadlift
180 x 1 x 2
140 x 10

conditioning 15 min

mobility

 

[LatFlare]

8oct

Conditioning

1000m row
50 pullups
50 pc + pp 50kg
1000m ski
50 ball slams
50 burpees
50 cal ab

45 min

 

[LatFlare]

9oct

Squat
130 x 5

Split squat
50kg x various targeting on form, range and balance

 

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10oct

150 cal AB
150 cal ski
150 cal AB

 

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11oct

pullups
25kg x 1
15kg x 4 x 4

dips
15kg x 5 x 3
bw x ...

 

[LatFlare]

12oct

bench
70 x 8 x 4

leg raised pullups x 3 sets