Thursday 14th February A Paused Larsen press 4 x 7 x 80kg B1 Paused SSB squat 5 x 5 x 136kg B2 DB floor press 4 x 12 x 25kg C KB swings 1 x 20 x 16kg 4 x 20 x 20kg D GHR 2 x 10 assisted by purple band 2 x 10 assisted by black band E1 Push-ups 2 x 25 E2 Seated row 2 x 12 -- 94.6kg today.
Saturday 16th February A Block pulls Hook grip: 5 x 185kg 5 x 185 5 x 190 Straps: 5 x 195 5 x 200 B DB bench press 100 reps in AFSAP 22.5kg DBs 50, 35, 15 C1 BB row 1 x 12 x 80kg 1 x 12 x 90 C2 Bumper pinch 2 x 15 secs/hand x 15kg C3 1-arm BB hold 1 x 15 secs/side x 42.5kg 1 x 15 secs/side x 43.5kg The gym closed earlier than usual and I got kicked out before I could do my last two rounds of the C circuit -- 93.4kg today. Only a couple of large dumps away from being back in the -93 class!
Is it a Bankers Holiday in the UK? I know it is Presidents day here but you guys wouldn't celebrate such a treasonous holiday.
You are technically correct. The best kind of correct. -- Monday 18th February A Squat High bar 1 x 4 x 170kg 1 x 4 x 175 Low bar 3 x 4 x 180kg B Paused high bar squat 4 x 4 x 160kg C High bar high box squat 3 x 10 x 137.5kg -- 94.0kg today.
Tuesday 19th February A Deficit DL 4 x 3 x 175kg with straps B1 Bench press 5 x 8: 80kg, 90, 92.5, 95, 95 B2 Block pull 4 x 3 x 180kg with straps C1 GHR 4 x 12 assisted by purple band C2 Push-ups 4 x AMRAP: 50, 40, 30, 25
Wednesday 20th February A Paused 1-board press 4 x 8 x 82.5kg B1 SSB squat 5 x 4 x 143.5kg B2 Floor press 3 x 8 x 82.5kg C1 Paused SSB squat 4 x 4 x 136kg C2 Hanging leg raise 4 x 10 C3 Push-ups 4 x AMRAP D DB rows 3 x 12/side x 27.5kg -- Saturday 23rd February A Deadlift Straps for everything today Dead-stop reps: 5 x 185kg 5 x 195 5 x 200 Touch & go reps: 5 x 190 5 x 185 B1 DB bench press 4 x 25 x 22.5kg B2 Row 4 x 8 x 100kg -- 93.4kg this morning.
Monday 25th February Squat All low bar 2 x 175kg 2 x 185 2 x 192.5 2 x 185 2 x 185 High bar paused squat 4 x 3 x 165kg High bar squat 3 x 6 x 155kg -- 93.6kg today.
Tuesday 26th February A1 Snatch grip deadlift 4 x 6 x 120kg (straps) A2 Bench press 1 x 6 x 85kg 1 x 6 x 90 3 x 6 x 95 B Block pull 4 x 4 x 185kg (straps) C1 Lat pulldown 4 x 12 C2 Cable bicep curls 4 x 12 C3 Cable tricep extensions 4 x 12 -- 93.7kg today.
Thursday 28th February A1 Paused 1-board press 4 x 6 x 90kg A2 SSB squat 5 x 4 x 148.5kg B SSB box squat 4 x 10 x 121kg C Floor press 4 x 6 x 90kg D1 GHR 2 x 12 with black band D2 Push-ups 30, 28 D3 DB row 2 x 15/side x 25kg -- 92.9kg this morning, officially down a weight class.
Saturday 2nd March A Deadlift Hook grip & reset 4 x 192.5kg 4 x 200 4 x 210 Straps & touch & go 2 x 4 x 210 B DB bench press 100 reps in AFSAP 22.5kg DBs 51, 34, 15 C1 Row 1 x 6 x 110kg 2 x 6 x 100 C2 Bumped pinch 3 x 15 secs/hand x 15kg C3 1-arm hold 3 x 15 secs/side x 40kg -- 92.9kg Friday, 93.0 Saturday, 93.7 Sunday. Maintenance calories for a week now!
Monday 4th March A Squat High bar 3 x 175kg 3 x 187.5 (PB) Low bar 3 x 192.5 (PB) 3 x 200 (PB) 3 x 180 B Paused high bar squat 4 x 4 x 160kg C1 Tempo squat 3-2-3 3 x 5 x 155kg C2 Plank 3 x 45 secs C3 DB curl 3 x 10 x 15kg
Tuesday 5th March A1 Snatch-grip deadlift Straps 4 x 5 x 132.5kg A2 Bench press 1 x 5 x 92.5kg 3 x 5 x 100 1 x 5 x 92.5 B Paused DL Straps 4 x 3 x 180kg C1 GHR 3 x 12 with purple band for assistance C2 DB tri ext 3 x 10 C3 DB fly 3 x 12 C4 Side plank 2 x 20 secs/side
Thursday 7th March A1 Paused 1-board press 4 x 5 x 92.5kg A2 SSB squat 5 x 3 x 152.5kg B1 Spoto press 4 x 5 x 92.5kg B2 SSB Good Morning 3 x 8 x 106kg C1 Hanging leg raise 3 x 10 C2 DB OH press 3 x 12 C3 DB row 3 x 8/side
Saturday 9th March Block pull Hook grip: 3 x 200kg 3 x 210 Straps: 3 x 210 3 x 215 3 x 215 DB bench press 100 reps in AFSAP 22.5kg DBs 52, 38, 10 BB row 4 x 12 x 90kg -- Finished maintenance week on Saturday, back to cutting diet yesterday. Weighed 94.0 today.
Monday 11th March Squat All high bar 2 x 190kg 2 x 195 2 x 200 2 x 200 Box squat 3 x 8 x 130kg Good Morning 3 x 8 x 110kg -- 93.6kg this morning.
Tuesday 12th March A1 Snatch-grip DL 4 x 5 x 140kg A2 Bench press 4 x 100kg 4 x 105 4 x 110 4 x 115 (PB) 4 x 110 B Block pull 4 x 4 x 180kg C Lat pulldown 4 x 10 D1 Cable curl 4 x 15 D2 DB tricep extension 4 x 10