Thursday 22nd June
Upper 2
DB OHP:
15 x 20
20 x 20
20 x 20
20 x 20
Ng Cable row:
180 lbs x 12
190lbs x 10
200 lbs x 8
Band facepulls:
3 x 30
BB RoW: 60 x 12, 65 x 12 then sore back so
pullupsx10
Printable View
Thursday 22nd June
Upper 2
DB OHP:
15 x 20
20 x 20
20 x 20
20 x 20
Ng Cable row:
180 lbs x 12
190lbs x 10
200 lbs x 8
Band facepulls:
3 x 30
BB RoW: 60 x 12, 65 x 12 then sore back so
pullupsx10
Friday 23rd June
Lower 2
Ankle is healing quicker than expected but still not ready.. maybe start some light work on monday
did a core workout instead
Saturday 24th June
Upper 3
Incline bench:
60 x 12
80 x 10
90 x 8
100 x 6
110 x 5
110 x 5
110 x 4
110 x 4
wasn't failure, just misgrooved on the 3rd set and didnt wanna go to failure.. decided to do another set of 4 just to bring up the volume
then did work up sets with bands each arm 1 arm pullups and finally..
1 arm pullup with left hand [b]ACHIEVED[/b]*
phuuuuck yes. weirdly my dominant side couldnt get my chin over, maybe something to do with my core still being fatigued from the other day.. my right lat is still definitely bigger lol
Reverse ez bar curls:
25 x 15
25 x 12
25 x 12
Hammer curls:
15 x 15
15 x 12
15 x 12
OH tricep extensions:
25 x 12
20 x 15
20 x 15
Tricep pushdowns:
60 lbs x 10, 50 lbs x 8
50 lbs x 15
60 lbs x 6, 50 lbs x 6, 40 lbs x 8
CG tricep pushups:
3 x 15
nice work on the 1 arm chin mate! did you do any negatives? seems a lot better way to build 1 arm strength rather than bands(since they don't really help at the top)
[QUOTE=Fattgott;1509634461]nice work on the 1 arm chin mate! did you do any negatives? seems a lot better way to build 1 arm strength rather than bands(since they don't really help at the top)[/QUOTE]
thanks bro, and no lol i literally just did 2 arm work and apparently im just strong enough to do it now.. negatives from the top would definitely help as well as the first 6 inches of the movement
One arm pull up, gahhh damn. I don't think I've ever seen that in person. Good chit
had really bad glandular fever for a while so training has and still is a bit chit. did some box squats and lunges today lol
[QUOTE=Kameronn;1510462731]One arm pull up, gahhh damn. I don't think I've ever seen that in person. Good chit[/QUOTE]
thanks brah, did one with my right arm as well the other day. got that +50 x 5 before i did it first so my back is really strong atm
also: new low weigh in 81.5kg/179.something lbs.. we did it brahs
I'm mirin. Under 180 crew... we made it brah
last disruption to training (holiday) done.. resuming tomorrow gonna write my program today
sitting in the low 180's due to pizza lol but gonna cut to somewhere below 80kg/175 ish then begin lean bulking i'd imagine somewhere round october/november.
wanna try and get closer to a 1.75x bw incline bench and 1x bw pullup
Monday 24th July
Lower 1
Box squat:
60 x 12
80 x 10
100 x 8
110 x 5
115 x 5
120 x 5
125 x 5
starting light to get back into it
Hip thrust:
60 x 12
100 x 8
140 x 6
140 x 6
140 x 6
Bulgarian split squats DB:
15 x 8
15 x 8
15 x 8
Toe 2 bar:
2 x 8
Side plank:
2 x 60s
gonna be easy this week then all exercises and sets next week (back was feeling a lil snappy)
[QUOTE=j0hn117;1513101381]last disruption to training (holiday) done.. resuming tomorrow gonna write my program today
[/QUOTE]
das it mane
Tuesday 25th June
Lower 1
NG pullups:
x12
+15 x 6
+25 x 6
+25 x 6
+25 x 6
Incline bench:
60 x 12
80 x 8
90 x 6
100 x 5
100 x 5
100 x 5
100 x 5
Seated front raise:
15 x 12
15 x 12
15 x 12
WG lat pulldown:
150 lbs x 12
150 lbs x 12
150 lbs x 12
Pause DB press:
22.5 x 12
22.5 x 12
22.5 x 12
Hammer curls:
17.5 x 12
17.5 x 12
17.5 x 12
tricep pushdowns:
70 lbs x 10
"
"
Thursday 27th July
Upper 2
Cable row:
150 lbs x 12
160 lbs x 12
160 lbs x 12
Incline bench supoorted DB row:
17.5 x 12
20 x 12
20 x 12
Seated lateral raises:
15 x 12
15 x 12
15 x 12, 10 x 12
Band facepulls:
3 x 30
1 arm meadow row thing:
pl8,5 x 12
pl8,5 x 12
pl8,5 x 12
1 arm lat pulldown:
80 lbs x 12
80 lbs x 12
80 lbs x 12
Friday 28th July
Lower 2
Box squat:
60 x 12
80 x 15
90 x 15
90 x 15
very slow eccentric, no real pause on box just touch then squat up, keeping as much tension as i can on the quads
Hip thrusts:
60 x 12
100 x 12
110 x 12
110 x 12
squeeze and hold on each rep. still light tho
Tbar dead tng:
72.5 x 8
102.5 x 8
132.5 x 2 nope
102.5 x 8
need to gradually build into this.. strength is easily there but i need to get my back reaccustomed with loading
Bulgarian split squat:
10 x 12
10 x 12
hate this exercise lol
w/ toes to bar, side plank.
was meant to do rdls and nordic curls but i feel that may be too much for a workout.. gonna test next week anyway when im doing all the work.
Saturday 29th july
Upper 3
CG high incline bench:
60 x 12
80 x 8
85 x 10
87.5 x 8
90 x 6
OHP paused:
60 x 8
60 x 8
60 x 8
WG pullups:
3 x 15
1 arm cable row:
70 lbs x 12
70 lbs x 12
70 lbs x 15
dont wanna go too heavy too soon on this since it messes with my shoulder
STraight bar tricep pushdowns:
60 lbs x 15
60 lbs x 15
70 lbs x 10, 50 lbs x 10, CG decline? pushups x 25
Conc. curls:
12.5 x 10
12.5 x 10
12.5 x 10, 10 x 5
Monday 31st July
Lower 1
Box squat:
60 x 12
100 x 8
115 x 5
120 x 5
125 x 5
130 x 5
been doing these in flats and i quite like it.
Hip thrust:
60 x 12
100 x 10
130 x 8
150 x 6
150 x 6
150 x 6
T-bar deadstop:
60 x 8
112.5 x 6
122.5 x 6
132.5 x 6
slow progresion for the back. need to be careful with the angle of it
Bulgarian split squat:
20 x 8
20 x 8
20 x 8
20 x 8
a little more comfortable this week
Romanian deadlift:
80 x 8
80 x 8
80 x 8
Core:
Leg raises:
x8 toes to bar
x12
[b]w/[/b]Side plank:
2 x 60s
[b]w/[/b]Modified v-situp:
2 x 6
[b]w/[/b]Oblique situp:
2 x 10
pushing this to 4 sets next week so probably keeping the intensity at this level for another week then increase from there. this was hard enough so don't want increase volume and intensity at the same time on top of this.
Tuesday 1st August
Upper 1
NG pullups:
x10
+15 x 6
+25 x 4
+32.5 x 6
+32.5 x 6
+32.5 x 6, BW x 7 ( to make 25.. )
a litte difficult because my core was fatigued today, surprising how much a difference that makes
**edit: i just realised this was meant to be 27.5 not 32.5 no wonder it was difficult lol.. just phucked my planned progression.. gonna have to mess with rep ranges and more volume pre-exhaust before i get to 35**
Incline bench:
60 x 12
80 x 10
95 x 6
102.5 x 5
102.5 x 5
102.5 x 5
102.5 x 5
102.5 x 5
strength was way up today this was easy
Seated front raises:
17,5 x 12
17.5 x 12
17.5 x 12
WG lat pulldown:
160 lbs x 12
160 lbs x 12
160 lbs x 12
Pause DB OHP:
25 x 12
25 x 12
25 x 12
Hammer curls:
20 x 12
20 x 12
20 x 12
slow ecc
DB preacher curl:
12.5 x 10
12.5 x 10
12.5 x 10
Tricep pushdown:
70 lbs x 10
70 lbs x 10
70 lbs x 10
BF% measured yesterday at 16.1%, sitting at around 180
as usual i've got the worst lighting lol needa find me some half natty spots
[img]http://i.imgur.com/Day9vmD.jpg[/img]
[img]http://i.imgur.com/sIgxNcQ.jpg[/img]
[img]http://i.imgur.com/EZZSehD.jpg[/img]
Thursday 3rd August
Upper 2
NG cable row:
165 lbs x 12
165 lbs x 12
165 lbs x 8, 160 lbs x 4
Lying incline bench DB row:
22.5 x 12
22.5 x 10
22.5 x 8
Seated lateral raise:
17.5 x 10
17.5 x 8
17.5 x 8, 12.5 x 8
Band facepull:
3 x 20
further away so more band tension
1 arm meadow row thing:
pl8,10 x 12
pl8,10 x 12
pl8,10 x 12
1 arm lat pulldown:
90 lbs x 12
90 lbs x 12
90 lbs x 10
Starting carb cycling today. idk if it makes a difference but i'm gonna try it anyway and see if it makes a difference in relation to fat loss.
Friday 4th August
Lower 2
Box squat:
60 x 12
80 x 12
95 x 15
100 x 15
100 x 15
slow ecc and more TuT. man the burn.
Hip thrust:
60 x 12
100 x 10
120 x 12
120 x 12
120 x 12
pause on each
T-bar TnG:
72.5 x 12
112.5 x 10
122.5 x 10
132.5 x 10
slower ecc
Bulgarian split squat:
15 x 12
15 x 12
15 x 12
15 x 12
Nordic curls:
3 x 8
3s ecc.
one set of toes 2 bar but back was a little sore from deadlift so didn't bother doing anything further
Saturday 5th August
Upper 2
CG high incline bench:
60 x 12
80 x 8
87.5 x 10
90 x 8
92.5 x 8
r.i.p the misgroove on 9 :(
OHP paused:
62.5 x 8
60 x 8
60 x 8
WG pullups:
+5 x 15
+5 x 15
+5 x 15
OH tricep extensions:
25 x 12
25 x 10
22.5 x 12
Barbell row pause:
60 x 12
60 x 12
60 x 15
1 arm cable row:
80 lbs x 12
80 lbs x 12
80 lbs x 12
Straight bar tricep pushdown:
60 lbs x 20
60 lbs x 20
70 lbs x 10, 50 lbs x 12, 30 lbs x 8
Conc. curls:
12.5 x 12
12.5 x 12
12.5 x 12
Monday 7th August
Lower 1
Box squat:
60 x 12
80 x 8
100 x 6
115 x 5
120 x 5
125 x 5
130 x 5
135 x 5
Hip thrust:
60 x 12
100 x 8
140 x 4
160 x 6
160 x 6
160 x 6
T-bar deadstop:
72.5 x 8
112.5 x 7
132.5 x 6
137.5 x 6
137.5 x 6
Bulgarian split squat:
25 x 8
25 x 8
25 x 8
25 x 8
Romanian deadlift:
90 x 8
90 x 8
90 x 8
some incline walking and running
Tuesday 8th August
Upper 1
NG pullups:
x12
+15 x 8
+25 x 6
+27.5 x 6
+30 x 6
+35 x 4
pretty tired today, this carb cycling definitely doesnt work for me so stopping it
Incline bench:
60 x 12
80 x 10
95 x 6
105 x 6
105 x 6
105 x 6
Pause DB OHP:
12.5 x 12
20 x 15
20 x 15
20 x 20
Hammer curls:
22.5 x 10
22.5 x 10
22.5 x 10
slow ecc
Seated front raise:
20 x 10
20 x 10
20 x 10
WG lat pulldown:
120 lbs x 12
170 lbs x 12
170 lbs x 12
170 lbs x 12
Preacher curl:
15 x 10
15 x 10
15 x 10
Tricep pushdown:
80 lbs x 8
50 lbs x 20
50 lbs x 20
elbow tendon was hurting
sickening revolting delts nice job mate
how long has your cut been? seems like it's went on forever. Got any pics from before the cut?
[QUOTE=Fattgott;1515054911]sickening revolting delts nice job mate
how long has your cut been? seems like it's went on forever. Got any pics from before the cut?[/QUOTE]
thanks brah. things like exams, holidays and getting really ill have just set me back loads if not for stuff like that i'd probs be bulking already. also i just had 2 "cheat" days so..
Thursday 10th August
Upper 2
NG cable row:
120 lbs x 12
170 lbs x 12
170 lbs x 12
170 lbs x 12
Lying incline DB row:
22.5 x 12
22.5 x 12
22.5 x 12
Seated lateral raise:
17.5 x 12
17.5 x 12
17.5 x 12
Banded facepull:
3 x 25
1 arm meadow row thing:
pl8,15 x 12
pl8,15 x 12
pl8,15 x 12
1 arm lat pulldown:
100 lbs x 12
100 lbs x 12
100 lbs x 12
Friday 11th August
Lower 2
Box squat:
60 x 12
80 x 10
95 x 8
105 x 15
105 x 15
105 x 15
slow ecc TuT on quads
Hip thrust:
60 x 12
100 x 8
130 x 12
130 x 12
130 x 12
Walking lunges:
25 x 12
25 x 12
25 x 12
RDL:
80 x 12
80 x 12
80 x 12
some sprints
Saturday 12th August
Upper 3
High CG incline bench:
60 x 12
80 x 8
90 x 10 *[b]PB[/b]*
92.5 x 8
95 x 6
WG pullups:
BW x 12
+10 x 15
+10 x 15
+10 x 15
these didn't feel particularly strong today lol
Pause OHP:
65 x 8
65 x 8
65 x 8
DB pullover:
25 x 15
25 x 15
25 x 15
elbow tendon hurting a little so needa reduce number of extension isolation movements for a while
1 arm cable row:
90 lbs x 12
90 lbs x 12
90 lbs x 12
Straight bar tricep pushdown:
50 lbs x 25
50 lbs x 25
50 lbs x 25
had to go light because of the sore elbow
Conc. curls:
15 x 10
15 x 10
15 x 10
nice to get a day off on sunday cus i had to split the tues session into tues+ wed
Monday 14th August
Lower 1
Box squat:
60 x 12
80 x 12
100 x 8
120 x 5
125 x 5
130 x 5
135 x 5
140 x 5
140 x 5
140 x 5
nice and easy
Hip thrust:
60 x 12
100 x 8
140 x 6
170 x 6
170 x 6
170 x 6
T-bar dead deadstop:
72.5 x 8
117.5 x 6
137.5 x 6
142.5 x 6
142.5 x 6
Barbell lunge:
60 x 12
70 x 10
80 x 8
RDL:
90 x 8
90 x 8
90 x 10 unsure if i did this weight last week so just added reps to make it more..
Bike sprints x 3 w/ 150m lead-in.
Tuesday 15th August
Upper 1
NG pullups:
x10
+15 x 8
+25 x 4
+35 x 6
+35 x 6
+35 x 6
Incline bench:
60 x 12
80 x 10
100 x 6
107.5 x 5
107.5 x 5
107.5 x 5
107.5 x 5
107.5 x 5
Pause DB OHP:
22.5 x 15
22.5 x 10
22.5 x 10
short rest
Hammer curls:
22.5 x 12
22.5 x 12
22.5 x 12
Preacher curl:
15 x 12
15 x 10
15 x 10
Seated front raise:
15 x 15
15 x 15
15 x 20
WG lat pulldown:
180 lbs x 10
180 lbs x 8
180 lbs x 8
short rest
Thursday 17th August
Upper 2
Cable row:
120 lbs x 15
180 lbs x 12
180 lbs x 10
180 lbs x 10
Incline Db row thing:
25 x 12
25 x 10
25 x 10
Seated lateral raise:
20 x 6, 17.5 x 10
17.5 x 13
17.5 x 10, 10 x 12
Y's:
5 x 20
5 x 20
5 x 20
1 arm Meadow row thing:
2pl8 x 12
2pl8 x 12
2pl8 x 12
1 arm lat pulldown:
110 lbs x 10
110 lbs x 8
110 lbs x 8
Friday 18th August
Lower 2
Box squat:
60 x 12
80 x 12
100 x 8
110 x 15
110 x 15
110 x 15
3/2 front box squat:
100 x 6
100 x 6
100 x 6
Pause hip thrust:
60 x 12
100 x 8
140 x 12
140 x 12
140 x 12
Tbar tng:
72.5 x 8
112.5 x 8
132.5 x 10
142.5 x 10
142.5 x 10
RDL:
85 x 12
85 x 12
85 x 12
Saturday 19th August
Upper 3
High CG incline bench:
60 x 12
80 x 8
92.5 x 7
95 x 7
97.5 x 6 *[b]PB[/b]*
Pause OHP:
67.5 x 6
67.5 x 4 + 2 got a sharp pain in my hand so had to rerack and go again
67.5 x 5 + 1, 60 x 2
Wg pullups:
x12
+12.5 x 15
+12.5 x 15
+12.5 x 12 +3, x5
CNS ded so no point doing any more than this, just gonna take the extra rest
been in the process of moving etc so logging has been bad
highlights: 7 sets of 5 box squat to 145 kg in 10 minutes
110 kg 3 x 5 incline bench
100 kg x 5 CG high incline bench
100 kg easy hang clean (for the lulz)
some back gains again with my chit tier camera
[img]http://i.imgur.com/hvUa8fu.jpg[/img]
Monday 28th August
Lower 1
Box squat:
60 x 12
90 x 8
110 x 6
130 x 5
135 x 5
140 x 5
145 x 5
150 x 5 *[b]PB[/b]* i guess
Front box squat:
130 x 5
130 x 5
130 x 5
man these were a lot harder. rip erectors and wrists
Hang clean shrugs:
100 x 4
100 x 4
100 x 4
Hang cleans:
80 x 3
80 x 3
80 x 3
did a fairly easy 100kg hang power last week so gonna go into them again a bit and try and get some explosivity back lol
RDL:
105 x 8
105 x 8
105 x 8
did these with oly shoes on for once and it definitely felt more like a deadlift
Tuesday 29th August
Upper 1
NG pullups:
x12
+15 x 8
+30 x 5
+37.5 x 4
+40 x 4
+42.5 x 4
+45 x 4
Incline bench:
60 x 12
80 x 10
100 x 5
112.5 x 5
112.5 x 5
112.5 x 6
felt good, the 6 wasnt even an amrap
WG lat pulldown:
120 lbs x 12
190 lbs x 10
Front raise:
10 x 12
25 x 8
put the dumbbell on the rack and my right hand was wrapped to it since my pinky finger is still rekt, and it rolled off and crushed my fingers into a steel rivet. needless to say that ended the workout
Thursday 31st August
Upper 2
NG cable row:
160 lbs x 12
170 lbs x 12
180 lbs x 12
190 lbs x 12
Pause incline DB chest row:
17.5 x 15
17.5 x 15
17.5 x 15
17.5 x 15
Lateral raises:
10 x 15
10 x 15
10 x 15
10 x 20
slow ecc. hard to keep hold of DB cus i cant use the middle or pinky finger of my right hand so kept it light
BTN WG lat pulldown:
110 lbs x 12
110 lbs x 12
110 lbs x 12
110 lbs x 15
Band pullaparts:
4 x 20
Friday 1st Sept
Lower 2
Box squat:
60 x 12
80 x 12
100 x 12
120 x 12
122.5 x 12
125 x 12
127.5 x 12
130 x 12
back a little sore today
some SLJ
Jump squat:
60 x 3
70 x 3
70 x 3
70 x 3
70 x 3
10 incline treadmill 3 x 1 min @ 14k
Nordic curls:
3 x 8 3s ecc.
RDL:
70 x 15
90 x 10
90 x 10
90 x 10
and some running
fasted workout in the morning, rare for me. back was sore and finger is fked so a little limited in what i could do, also the fact that i cba doing lunges
Saturday 2nd Sept
Upper 3
High CG incline bench:
60 x 12
80 x 8
80 x 10
82.5 x 8
85 x 8
82.5 x 8
80 x 8
weak af
WG pullups:
x10
+10 x 8
+22.5 x 8
+22.5 x 8
+22.5 x 8
OHP:
60 x 6
60 x 6
60 x 8 + 2
so weak cus fatigued
superset circuit
Tricep pushdown:
60 lbs x 12
60 lbs x 12
50 lbs x 20
Hammer curls:
15 x 20
15 x 15
15 x 15
CG pushups:
x30
x20
x20
DB Preacher curls:
10 x 12
12.5 x 8
12.5 x 8 w/ NG pullups x 8
BF% measured again today after a month at 17.6%... using BIA so i'm pretty sure this comes down to error. There is no way im 17.6%.
on a 10k calorie challenge now and i feel like dying.. so full i feel like imma be sick lol
calories after today going to 2000 down from 2200
Monday 4th Sept
Lower 1
Box squat:
60 x 12
80 x 10
100 x 8
120 x 6
135 x 5
140 x 5
145 x 5
150 x 5
155 x 6 *[b]PB[/b]*
Hang cleans:
60 x 3
80 x 3
95 x 1
102.5 x 1
107.5 x 1 *[b]PB[/b]*
RDL:
80 x 10
110 x 8
110 x 8
back sore from sitting all day
4 x bike sprints
Tuesday 5th Sept
Upper 1
NG pullups:
x12
+15 x 8
+30 x 6
+40 x 4
+42.5 x 4
+42.5 x 3 accidental
+45 x 4
+47.5 x 4
Incline bench:
60 x 12
80 x 10
100 x 8
100 x 8
100 x 8
still sore from sat so went a bit lighter
WG lat pulldown:
140 lbs x 15
140 lbs x 15
140 lbs x 15
mid back a bit strained so again lighter
Hammer curls:
17.5 x 15
17.5 x 15
17.5 x 15
calories now down by 200 at 2000. will probably take a week or two to notice a difference
Thursday 7th Sept
Upper 2
NG cable row:
120 lbs x 15
160 lbs x 12
200 lbs x 10
200 lbs x 10
200 lbs x 10
DB incline row thing:
20 x 15
20 x 15
20 x 15
Lateral raises:
15 x 15
15 x 15
15 x 15
BTN WG lat pulldown:
120 lbs x 12
120 lbs x 12
120 lbs x 12
Band pullapart:
3 x 20
had that impinged nerve thing in my neck i get sometimes so most of the 1 arm exercises were out today, and finger is still recovering so no facepulls yet
Friday 8th Sept
Lower 2
Box squat:
60 x 12
80 x 10
100 x 8
120 x 8
135 x 12
135 x 12
135 x 20 *[b]PB[/b]*
Depth jumps:
3 x 5
Bike @ max - 500m sprint x3
RDL:
95 x 10
95 x 10
95 x 10
500m uphill sprint
Saturday 9th Sept
Upper 3
CG high incline bench:
60 x 12
80 x 8
95 x 5
100 x 5
105 x 5 *[b]PB[/b]*
Nice
WG pullups:
X12
+15 x 8
+25 x 8
+25 x 8
+25 x 12 *[b]PB[/b] *
OHP:
3 x 5 @ 70
Hammer curls:
3 x 15 @ 17.5
Straight bar tricep pushdown:
70 lbs x 12
70 lbs x 12
70 lbs x 12
Thursday 13th Sept
Upper 1
NG pullups:
x12
+15 x 8
+30 x 6
+42.5 x 4
+45 x 4
+47.5 x 4
+50 x 4
CG pushups, DB OHP superset 3 sets failure.
feel like i tore something in my pec lol
Wg lat pulldown:
140 lbs x 15
140 lbs x 15
140 lbs x 15
Front raise:
17.5 x 15
17.5 x 15
17.5 x 15
phuckin deleted my post.
phuck it i ain writing it out again
up to 160x5 box squat
up to 50x4 ng
skipped incline cus no time, pec and wrist dodgy
again busy and hurt my lB
highlights:
WG pullups +27.5 x 8 2 sets then +27.5 x 12 not even an AMRAP
Tuesday 19th Sept
Upper 1
NG pullups:
x8
+20 x 8
+40 x 3
+45 x 4
+47.5 x 4
+50 x 4
+52.5 x 5 *[b]PB[/b]*
easier than the +50 x 5 a while back, and with the sets before too..
Incline bench:
60 x 12
80 x 10
100 x 5
110 x 5
115 x 4
misgrooved 5th but had the strength, rip
WG lat pulldown:
150 lbs x 15
150 lbs x 15
150 lbs x 15
DB Upright row:
20 x 12
20 x 12
20 x 12
Hammer curls:
20 x 15
20 x 15
20 x 12, 15 x 12
Incline pushups:
3 x a lot
been mega busy with uni and work since mid sept so barely have had time to train.
lowered freq to 3/4 times a week when i get time cus im not recovering
highlights: 170 x 6 box sq, 32.5 x 8 WG pullup
Submerged in work - training dialed back to 3x a week
Semi easy 100 x 6 cg high incline
Semi easy 110 x 6 incline
150 x 20 box squat
190 x 5 box squat (tired)