2 – 17 Oct
2 Oct (fasted) Sick
cMVO2 28 reps (right hand)
Note: 15:15 reps is 7/hand
3 Oct (x1 10% meal)
TGU 24kg 6reps in 7min (stopped due to technique failure)
VWC 15:15 7 repsx36 sets (252 rep) with 12kg 18m total
4 Oct
CG Bench 57.5×3 65×3 72.5×8
Pullups +13.75 5×5
10m
a NG Floor Press 2x25kg 10,10,8,5,5
b NG DB Row 105lb 10,10,8,7,7
Rev Crunch 2×15
5 Oct
Sumo DL 130×5 145×3 162.5×5
10m
a RDL, Conv 82.5kg 10,9,9,8,8,8
b Wrist Plate Curl 2×2.5 12,9,9,8,7,5
DB Rev Lunge 2×22.5kg 5,3,3,2,2,2,1 (5m)
Hanging Leg Lift 3×10
6 Oct
VWC 15:15 7 repsx44 sets (308 reps) with 12kg 22m total
7 Oct
Military Press 40×5 45×3 50×8
Pullups BW 20,18,5
10m
a NG DB Bench 2×27.5kg 8,6,5,4,4,4
b T-bar Row 60kg 6,4,4,4,3,3
Shovel Lift 40kg 3x5e
9 Oct
Front Sq, Hi Pin 75×5 85×3 95×4 (lost balance on first rep)
10m
a Rack Pull (fr/knee) 150kg 5,6×3
b PlateWrist Extension 2×2.5 7,5,4,4,3,3
Box Pistols 6,5,5,4,4,3
Dragon Flags 2×20
10 Oct
VWC 15:15 7repsx30 sets (210 reps) with 12kg 15m total – deloading as a little tired, aim to hit 50 next week/session
11 Oct
CG Bench 60×5 70×3 77.5×6
Pullups +16.25 3×3
10m
a NG Floor Press 2x25kg 12,10,9,6,5
b NG DB Row 105lb 10,8,8,8,6
Rev Crunch 2×15
12 Oct-17 Oct (deload week)
13 Oct Pullups 2×20, TGU 24kgx3x3 5m, 2h Swing 24kg 1m:1m 5m (2.5 sets)
16 Oct 2h Swings 24kg 30s:30sx8sets 8m
