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Did one of those modified crossfit complexes

1mile run

10 rounds of
10xsquat @225lb
20xPushups
10xPullups(some kip, no dophins though)

did in 1:10min

Week 3, Day 2

did some cleans yesterdays, max at 195 full clean

kinda tired today

Bench warmed up to 225x3
first 3 sets 235x5
next 2 sets 235x4, quick rack for 10sec then +1 rep at 235...

Did Day 4 Week 2

10sets of 3 at 240lb, all went up easy and fast, no spot throughout. Plent of rest though between set so took forever

aid more 250 for sure next week

Doing a smololv jr bench cycle

so far done following, currently in week 2

Flat benches

week 1 lifts
PR tested at 1x265lb

Day 1 6x6 @ 195lb

wow its been a busy year

but anyways

Starting a waterbury method cycle

starting wt 176--a little hvy havent worked out in last 3 or so month consistently, lots of traveling and eating and...

Third wk of bench mini cycle

5x135
5x155
5x185
3x205
3x225
1x245
1x255
1x260-PR

started new bench cycles

this is the 2nd week

Flat BB bench

5x135
5x155
5x185
3x205

Did some random stuff this week

highlights

Bench press
5x225
5x235
2x245
6x225
6x225

some random bench work

5x135
5x185
3x225
5x230
2x245
1x255
5x225

Triued to max squats today

Warmed up to 315

1x315-->ATG easy and fast
1x325-->a bit slow
failed 330-->but I think Ican get it next time.

Inter week

Bench
5x135
5x155
5x185
5x205
4x5@225
4x225

smolov day 12, last day of base

squat

5x135
5x185
3x225
3x245
1x275
1x295

Day 11

5x135
5x185
5x225
3x245
1x275

5x5@285
2x5@280 off low box

Day 10

Squat
5x135
5x185
5x225
3x245
1x255

5x7@265-->some serious rest pausing in later reps of each set

Day 9 smeolov cycle

squat
5x135
5x185
5x225
3x245

4x9@255-->except the first set, all other ones are done with breath squats, not the best idea, but these awere pretty balls to walls.

Day 8

Squat
5x135
5x185
3x225
3x245
1x275

10x3@290-->rests up to 10 min per set, but all with good depth and some pause resting on the third rep

Day 7

Squat
5x135
5x185
5x225
3x245
1x265

7x5@275

Semolov Day 6

Squat
5x135
5x135
5x185
5x225
3x245

5x7@255-->fairly hard in the end

Smolov day 5

squat
5x135
5x185
3x225

4x9@235

declined bench

man, I guess no one reads this journal