Tuesday and wednesday

Totally bombed out on my workout on Tuesday - really tired and had no motivation so called it a day had an early night and had woke up feeling better on Wednesday

Push press x 5's

40kg
60kg
70kg
75kg
80kg x 4
82.5kg x 4

then Cinday

15 rounds + 5 pull ups, 10 push ups, 10 squats

Friday 1st october

push press 5 reps

40kg x 5
60kg x 5
70kg x 5
80kg x 5
82.5kg x 2

then

21-18-15-12-9-6 reps of
pull ups
sit ups

35 lunges before each round

21mins 44secs

knee a bit sore on the lungs

Friday 9th July

Back squats - I have a new 1rm which is 140kg. At the start of the year it was 110kg and each cycle of 5/3/1 I have been imcreasing to the point that I was doing 125kg for my max set. Last 2 weeks have been rubbish so I am using the 140kg and working out my sets from that

95kg x 5
107.5kg x 3
120kg x max = 11 ( not a pr but happy enough )

push jerk - work up to a heavy 3 reps set

85kg x 3 ( 85kg was my 1rm at start of year )

Though I would try push press to finish

90kg x 1 ( up 10kg from start of the year )

Friday 19th February

Back squats

75kg x 5
85kg x 3
95kg x max reps = 20

then

7 rounds of

7 front squats 60kg
7 push press 60kg
7 good mornings 40kg

time - 21mins 36secs.

This really messed up my head, not sure why.

* just realised why this sucked...was supposed to be 3 rounds!! *

WOD

Friday morning WOD

AMRAP 20mins

5 handstand push ups
10 Bench press 60kg
15 push press 42.5kg
20 dips

I scaled it to -

5 HSPU to 3in pad
10 bench press with 2 x 25kg db's
15 push press 42.5kg
10 ring dips

and it sucked....reached total muscular fatigue