Friday - Deload

Stomach very full, affecting lifts.

BB Row
20 x 5,5
52 x 8
60 x 8,8,8,8

Landmine rows
42 x 8,8,8

Landmine Press
31 x 8
42 x 10
51 x 10,10,10

Back Squat
bar warmup
70 x 5
102 x 4
119 x 3
142 x 3
156 x 1

Reverse Flies
11.3 x 15,15,15

Wednesday - deadlift deload

Deadlift
70 x 5
110 x 5
132 x 5
151 x 3
172 x 2,2,2,

Ring Dips
BW x 10,10,10

Reverse Flies
4.5 x 15,15,15

+lacrosse ball

Inverted Rows
BW x 10,10,10

Monday - Back Squat deload

Been hitting max singles for a few weeks now and I think my body needs to deload a bit - also didn't sleep too well the week prior.

Back Squat
20 x 5
70 x 5
110 x 5
132 x 5
151 x 1,1
When 151 was difficult, I knew it was time to do a little deloading.

Pullups
10.5 x 5,
22 x 5,5,5,5

Ring Dips
BW x 10,10,10

Ab Wheel
BW x 10,10,10

Friday - Deadlift 192, etc

Leg raise (bars)

BW x 5 x 10

Deadlift

20 x 5

70 x 5

110 x 5

132 x 3

151 x 2

172 x 2

192 x 1

151 x 5

Ring dips

BW x 3x10

Wednesday - Back Squat 171, upper body

Back Squat
20 x 5
70 x 5
92 x 5
110 x 4
132 x 3
151 x 1
160 x 1
171 x 1
151 x 2,2

Reverse flies
4.5 x 10,10,10

Pullups
BW x 10,10,10

Ring Dips
BW x 10,10,10

Ab Wheel
BW x 10,10,10

Monday - Deadlift 196, Upper body

Deadlift
70 x 5,5
110 x 5
135 x 4
151 x 3
173 x 2
182 x 1
196 x 1
151 x 4

Inverted Ring Rows
BW x 10,10,10

Rings Dips
BW x 10,10,10

Leg Raise (bars)
BW x 10,10,10

+lacrosse ball

Friday - Back Squat 171, Upper body, stretches

Reverse flies
4.5 x 15,15,15

Back Squat
20 x 5,5
70 x 5
102 x 5
124 x 3
142 x 2
151 x 1
162 x 1
171 x 1 (374 lbs)
142 x 2,3

This is just under 30 kg off my best squat of 198.

Ring Dips
BW x 10,10,10,10

Hanging Knee Raises
BW x 10,10,10

Pullups
BW x 10,10,8

+stretches, lacrosse ball

Tuesday - Deadlift 193, upper body

Deadlift
70 x 5
110 x 5,5
142 x 2
162 x 2
184 x 1
193 x 1
142 x 5

Dips (bars)
BW x 8
11 x 8
22.5 x 5,5,5

Reverse flies
11 x 10,10

Hanging Knee Raise
BW x 10,10,10

Monday - Ring Holds

Ring Holds
BW x 30s,30,30,30

Ring Leg Raises
BW x 8,8

Sunday - Back squat 160, upper body

Back Squat
20 x 5
70 x 5,5,
90 x 5
111 x 5
131 x 3
151 x 2
160 x 1
131 x 5,5

Reverse Flies
4.5 x 12,12,12,

Ring Dips
BW x 20,13,9

Hanging Knee Raise
BW x 10,10,10

Rowing
1000m in 4:25 @7

Friday (PM) - Deadlift 190 kg, Upper body

Deadlift
20 x 6
70 x 5
110 x 5
132 x 4
151 x 2
173 x 2
181 x 1
190 x 1 (418 lbs)
132 x 5

Reverse Flies
4.5 x 10
11 x 10,10

Ring Dips
BW x 10,10,10

Ab Wheel
BW x 10
11 x 10
BW x 10

Tuesday - Back Squat 152, 172miss, etc

I slept very little two nights ago and definitely still feel like I'm catching up.

Reverse flies

4.5 x 15

11 x 10,10,10

Back Squat

20 x 5

70 x 5

90 x 5

111 x 4

131 x 3

152 x 1

172 x miss - This is the first back squat I've missed in a long time. Combination of too heavy, lack of sleep, not enough warmup?

152 x 1

111 x 5,5

I'll try again maybe in two sessions and work up to 160 or so next time.

Pullups
BW x 10,10,10

Ring Leg Raises

BW x 10,10,10

Ring Dips

BW x 10,10