Late Wednesday night hotel workout

Pushup

25,25,25,

Strike practice

50 front leg side kicks
other kicks and exercises

Stretching

Wednesday in Copenhagen

Dips

BW x  5 x 20

Back extension

BW x  5 x 20

Crunch

BW x  20

Hanging leg raise

BW x many

Monday morning - Press

Press

45,95,120 x 5,5,5

Chins

53 x 10,10,8

Dips

63 x 12,12,12

Pullovers

90 x 10,10

weight - 180.4 lbs

Sunday - SSB Back Squat

SSB more like a high bar squat. Much lighter too. 

SSB Back Squat 

65,155,245 x 5, 295 x 5(too heavy), 245 x 5,5,5

Chest supported row

45,80 x 10,10,10

Ab Wheel

Feet x 2 (abs cramping up)

Knees x 12,12,12

Back extension 

25 x 15,15,15

Pullups

BW x  20,15

+Foam roll, reverse flies

Weight 181.6 lbs

Friday morning - Push Press

Push Press

45,95,135 x 5, 155 x 5,5

tough on the collar bones (sharp knurling)

Chins

53 x 10,10,8

Dips

53 x 20,15

Pullovers

80 x 20 (3 rest pauses)

Wednesday morning - Back Squat

Back Squat

45,135,225,275,325 x 5,5

Ab Wheel

BW x  5,5,5

Back extension

25 x 15,15, 15

Pull-up

BW x  20,13

Tuesday morning jog/walk

1.5 miles up and down a super steep hill. Pace 14m/mile

Weight 181.4 lbs

Monday morning - Press

Moved into the new apartment this weekend so I haven't lifted since Wednesday.

Press

45,95,115 x 5,5,5

Chins

53 x 10,10,9

Dips

60 x 15,15,9

Pullovers

85 x 15

Tuesday/Wednesday morning

Tuesday evening - BJJ class

Wednesday morning

Safety Squat Bar (SSB) BSQ

Started out using it backwards. Interesting to try it out. I marked it as 45 lbs but its actually 65 lbs, so these weights are correct.

65,155,245x5, 295x 4, 245 x 4,4

Decided to drop the weight back down and work on technique with the bar. Need to figure out best way to use it. Definitely easier on the elbows. Will continue to try it out on either squat or conditioning days.

Pullups

BW x 20,17,12

Back Ext

BW x 20,20,20

Dips

BW x 20,20,20

Monday morning - RDL

RDL 

45,135,225,275,315 x 5, 365 x 5,5

DB Row

90 x 10,10 (both sides)

Ab Wheel

feet x 4

knees x 5,5

Too difficult from the feet still pain from the first session.

Back Ext

25 (behind head) x 20

BW holds 20s x 3

Saturday morning - Press

Press

45,95,125 x5,5,4

Chins

BW + 53 x 10,10,9

Dips

BW + 53 x 15,15,15

Ab Wheel

BW x  3

Pullover 

100 x 10

Thursday morning - BSQ

Finally got my equipment, shoes, etc.

Back Squat

45,135,225,275 x 5,315 x 3, 335 x 3,3

Ab Wheel 

from feet - BW x 5,5,5,

Back Ext. 

35 x 15,15,15

Pullups

BW x 20,16

+foam roll

weight: 186

Tuesday - new years day

Gym pretty empty. I guess 730am still is early. 

Forgot my water. I should leave a spare bottle in the car. 

Press

45,95,120 x5,5,5

Chins

BW + 44 X10,10,10

Dips

BW + 44 X12,12,12

Pullovers

95x10,10

Foam rolling

1.8 mile walk with Domino