1.22.24

Superset 

Bench: 12@135, 10@185 , 10@205, 8@225, 8@225

RR Pull ups: 6-5-5-4-4 

Press: 8@95, 8-8-8 @105 

BB grade pulls @bar + 105: 7- 8-8-7

Rounds: 

5 DL - 3 Power Cleans - 3 Hang Cleans - 3 PP

#135 - felt lower back a little tight in HCs 

Adjust to 

5 DL - 3 PC - 3 PJ 

@155 - felt good, conditioning limiting, light cramping in calf. 

@155 - felt good - conditioning by Jerks.  High breath rate, heart rate in 120s.

1.15.24

Run/walk 3.5 miles in 38:08

First 3.0 miles in 29:00

Calves felt good, no low back cramping, right knee tender while warming up. 

1.8.24

Superbset 

Recon Ron pull ups: 6 - 5 - 4 - 4 - 3 

Bench  15@ 135, 8-8-8-8  @ 185

Super set 

3x10 

Arnolds at 40-40-35 

Curls @ 30-35- 30 

Left shoulder and right wrist could be felt during bench and dumbbell work. 

First day back, no cardio. 

6.12.23

Super set 

Backsquats 

10@135, 8@185, 8@225, 8@275,  5@315, 5@315, 5@315

Deadlifts 

10@135, 8@225, 5@275, 5@315, 3@365, 3@385, 1@405 (side got tight so stopped after 1) 

Overall for a very rushed (37 minutes total) some good tonnage and volume.  Planning maybe 1 more training day if each to determine rough training max.  Then try 9 week cycle to hit 1RM for pound club and regroup from there. 

6.9.23

 6.9.23 

28:30 5k 

6.10.23 

Super set 

Press: 10s @ 95, 105, 115 - 5s @ 125, 135

Cabke Pulls 5x10@120

Super set  8-6-5-5-4

Pull ups 

Bench @225

6.7.23

 Super set: 

Squat: 

10@125, 10@ 185, 8@ 225, 8@225, 8@255, 8@275 - all fast - cardio slowed more than weight.  Stayed tight and good groove. 

Power Cleans: 

5 @ 135, 5@ 165, 5@185, 5@205, 5@225 - all smooth touch and go except 225 - all TnG but had to rest feet got wide last 2. 

Treadmill walk some. 

6.5.23

 Super sets

Bench: 

15@ 135, 12 @ 185, 10@ 205, 8@225, 10 @ 155 slower

Recon Ron pull ups

8-6-5-5-4

Super set: 

3x 10

Arnolds @40DB 

Cable Rows @135 

Treadmill walk /run 20 min. Peloton.