Workout 083109

Deadlift
265x5
300x5
335x1
385x1
405x1
430x1 (PR) Felt like I could do more but wanted to finish strong

LCCJ 16kg
4min@4RPM

5/3/1 is working nicely for my deadlift. Haven't done much deadlifting until these past 2 months and I was no where near 430 when I started this cycle. Don't know if I like it for my press though, may do EDT for that after this cycle.

Workout 083009

Bas Rutten Thai Workout 6x2min rds

1 min Plank crawl
1 min Russian Twist
1 min Leg Raises
1 min Pink Panther Situp
1 min Plank reach

(not 1 min straight for each, but went as long as possible)

Workout 082809

LCCJ 3min @ 4RPM

Bas Rutten Thai Workout 5x2min rounds

Love the Bas Rutten workout, going to do it more.

Workout 082609

Press
95x3
100x3
115x5

LCCJ 16kg
3min @ 4RPM
1min @ 10RPM (22 total reps)

Perfect Pullup
8x5

Workout 082309

Deadlift
245x3
280x3
315x4

LCCJ
2x1min @ 6RPM
2x2min @ 6RPM (36 total reps)

Hanging Knee Tuck 3x30sec

Deadlifts felt off. LCCJ is improving but need better leg drive on jerk.

Workout 082009

LCCJ
1x2min @ 6RPM
2x1min @ 6RPM
2x1min @ 7RPM (38 total reps)

Perfect Pullup 8x5


Trying to work on technique and find RPM.

Workout 081809

Squat
145x5
165x5
185x10

LCCJ 16kg
4x1minute @ 6RPM
1x1minute @ 4RPM (28 total)

Farmers Walk 2x16kg
3x1minute

Trying to find RPM on Long Cycle, think it will be 5-6.

Workout 081509

Press
80x5
95x5
105x8

Pullup
3x8
1x7

Ab Wheel 3x10

Little tired from practicing jerks yesterday but good quick session. Planning on adding some timed KB sessions at the end of my workouts, but we'll see.

Workout 081309

Deadlift 245 1x5
265 1x5
300 1x7

Hanging leg raise 5x10

Went from 290x6 last cycle to 300x7 this one :) Grip was limiting factor here, so I will work on that

Workout 081109

Deload
Press 45x5
60x5
75x5

Pullups 2x8

End of cycle

Workout 081009

Deload
Squat 75 x5
95x5
115x5

Didn't feel like doing anything else

Workout 080809

Deload
Bench 75x5
95x5
115x5

Bodyweight Row 3x8

Clubbell Shield Cast 2x10l/r

Ab wheel 3x10

Workout 080609

Deload
Deadlift 135 x5
170x5
205x5

Pinch Grip 2x25lbs 2x10sec

Farmers Walk 2x24kg 2xdriveway

Workout 080409

Press 95x5
100x3
115x5

Pullups 2x8
2x7

Workout 080209

Squat 180 1x5
180 1x3
200 1x6

Tuck Holds x3

Plate Pinch 2 25's 2x10sec

MVO2 16kg 18x8reps 15:15 (HR max 185)

First squat was supposed to be 160 but messed up. Wanted to do 20 sets on mvo2 but heart rate monitor messed up so just stopped there.