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.