events

Axle clean and press
65x5-115x3-135x2-155x2-175x2-205x2-225x2-245x2-275x2!

Deadlifts
135x3-225x2-315x2-405x1-495x1-585x1-600x3 with 40 seconds left

Poundstone curls
100 reps alternating between regular, and reverse grip.

Volume Press

Warm up

overhead press
45x10-95x10x10-115x10-135x10-155x10-185x10x10x10x10x10-155x10x10x10x10

Floor press
275x7-225x10x10
Superset floor press with pull ups

Arm superset
Cable extensions/hammer curls
150x40/50x15-150x40/60x13-150x35/70x10

Volume Squats

Warm up

Squat
45x10-95x10-135x10-185x10- 225x10-315x10-365x10x10x10-315x10x10x10x10x10x10

Hack squat
90x10-180x10x10x10

Friday:
Carried, and loaded 50 pound stones for an hour and a half

Push Press PR!!

Warm up

Strict press
45x5-95x5-135x3-155x3-185x1

Push press
205x2x2x2x2-225x2-245x2-275x2-300x0x1!-275-225x2

Floor press
275x10x9x9

Arms superset
Cable extension/db curl
150x35/50x20-150x40/60x15- 150x40/70x10-150x30/80x8

Lat pulldown
160x15x15x15x15

Dragon flag just messing around, and did 2 at 283 body weight.

Deadlifts

Warm up

Snatch
45x5-95x3-135x3

Speed
135x2-225x2-315x2-405x2- 495x2x2x2x2

Max
545x2-585x2-635x0x0 really disappointing to fail something you can normally pull with ease. I think I need a deload.

Front squat
225x5-275x5

Press working on form
135x5x5-45x5x5

Training was a bust!

Events day

Going in to this I was the most sore I have ever been in my entire life from "Volume Deadlifts." 

Axle clean and press
65x5-115x3-135x2-155x2-175x2-205x2-225x2-245x1-275x1

Zercher walks
275x50'-225x100'-275x100'-225x150'

Cable stone training
150x5x5x5x10

Volume Deadlifts

Warm up

Snatch
45x5-95x5

Deadlifts
135x10-225x10-315x10-350x9 sets of 10-10th set at 600x2 

Hack squats
90x15-180x15x15

Seated leg curl
90x35-180x20x20

Volume Bench

Warm up

Bench
45x10-95x10-115x10-135x10-185x10-205x10- 195x9 sets of 10-225x10 last 5 sets superset with band fliesx10

Seated behind the neck press
45x15-95x15-115x10-135x10- 185x8

Arm supah set
Cable extension s/s db curls
150x40/50x15-150x35/60x10-150x35/70x8-150x30/80x7

Plate loaded hi row
90x30-180x25-270x20x10

Squats

Battling a migraine, and random body aches all day, and hadn't squatted in a month, so it was a good day.

Warm up

Speed
45x5-135x3-225x2-315x2-365x2-405x2-455x2x2x2x2

Max
495x2-545x2-585x1

Front squat
225x6-275x5pr!-315x5pr!!-225x3 w/pauses

Ghrs
Bwx4 sets of 20-25 elevated 1 foot higher bwx6

Push Press PR!

Warm up

Strict press
45x5-95x5-135x3-155x3-185x1

Push press
205x2x2x2x2-225x2-245x2-275x3!-225x2x3

Floor press
225x10-275x10-315x3 stripped back down to 275x4x8

Arms superset
Cable extension/db curl
150x25/50x20-150x40/60x15-150x35/70x10-150x25/80x5

Cable low row
150x15-220x15-300x8x8

Olympic lifting

Warm up

Snatch
45x5-95x3-115x2-135x2-155x2-175x2-185x2

Clean and press
95x5-115x3-135x2-155x2-185x2-225x2-245x1-275x0

Heavy bag overhead throws
65x8-85x6x6x6

Power shrugs
135x20-225x10-315x10-405x10