10-23-26

15min z2 bike

148cals

Back squat

5x65% 195

2x80% 240

5x70% 210

2x85% 255

5x75% 225

2x87% 262

5x80% 240

2x90% 270

Every 5min for 3 rounds, rest 3 min

30 cal bike

20 burpee box jump overs 24"

Max wallball

In round 2 and 3 the bbjo drop to 15 and 10.

Total wb: 108

40 ub, 33 as 15, 15, 3, and 35 as 15, 8, 12.

Bike rpm were 80, 72, 62

10-21-26

5min bike warm up

30/30

Pause Back Squat - 2 sec at bottom every rep.

5x55% 155

4x60% 185

3x65% 200

3x2 at 70% 215, 215, 225

10-18-26

Back squat

Warm up

4x135

3x185

Working sets

4x75% 225

3x80% 240

2x87% 261 (I messed up my math and did 2x251 first, then realized it and went and did 261)

2x5 at 83% 250

Zercher squat

3x5 build to last set being tough

135

155

185 wasn't tough so did another at

205

Prob could have hit 225

Strict weighted pull ups

4x5

55#

10-16-26

Back squat

Complete

2x80% 240

2x85% 255

2x87% 262

Attempt

2x90% 270

3x90% 270

4x90% 270

I hit all reps without a spot. I wasn't sure how the 90% would feel but they felt amazing! Every set felt better. The best that has felt in 10 years!

10min amrap

10 cal ski

10 DB hang snatch 50# (5 R/5L)

Down and back single arm KB farmers carry 70#

R: 6+10+1 unbroken

This felt great. I felt like I could've gone all day.

10-14-26

8min z2 bike

57 rpm

78 cals

Three Tri sets

A. BB Bulgarian split squats

3x5 at 95# per leg

DB rear raises 

3x10 20#

DB shrugs

3x10 50#

B. Front squat

3x5 at 165 (55% back squat)

DB Incline bench

3x10 50#

DB Lateral raises

3x10 w 20#

C. Back squat

5x210

5x215

5x225

Push ups

3x10

Kbs

3x10 American w 53#

10-12-26

3x10 kbs

35, 35, 53

Deadlift

4x135

4x225

4x275

4x300

4x300

2x345

2x345

10 push ups after each deadlift set.

18min amrap

30 wallball 20#

10 burpee box jump over 24"

500m row

R: 3+39

Row was 1:54 and then 2:02 pace

10-11-26

Squatober

Back squat

Warm up

5x135

5x185

3x210

2x225

10min max sets of 2 reps at 81.5%

245

I hit 16 sets. That's 3 more than last week with 5 more pounds. Wore belt whole time. Tried for every 30 sec. Had 9 rounds in 5 min.

Superset

4x10 seated DB Arnold Press

4x5 per arm DB row

35, 35, 45, 45 for Arnold 

70 for rows

Superset

4x5 strict weighted pull ups, 45#

4x5 DB pullovers 45#

DB reverse lunge max sets of 5 per leg in 5min with 15% of bodyweight in each hand, 30# each.

12 rounds of both legs completed. Unbroken.