April 8 '24 Conjugate
Max Lower
212.3 bodyweight
1246 cals headed to 2700
45 min cardio - 3/15 minute sessions - 5 miles each
Today was one of those days you don't feel like your getting any work done ,, then you look back at the page and you kind of smile.
Good focus , good drive , head was all over with the kids here , the eclipse , the ol lady yapping and everyone being down stairs and in the yard while i'm trying to rep .. it was interesting to say the least but ended well.
Stretches -
Knees to chest 4x20 count
Pelvic Tilts 2x20
Pelvic Raise 2x20
Ded Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20
Lifts -
Dedz - triples to 1 rm -
Warm up - ebx5 135x3 225x3 315x3 405x3 455x3
Work - 475x2 495x1 510x1 515x1
Back Down - 475x1x1x1 455x2x2x1
Decent speed on the 515 at the end , don't like the forced pause action but that will fade as the speed on the pull comes up.
Watch "435688120_7435355433210232_2560454232011225362_n" on Streamable.
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Low Box Skwatz - ssb - doubles to 1rm -
Build up - 150x2 240x2 330x2
Work - 400x2 450x1 470x1 490x1 500x1 - legs were shaking like a dog trying to shit a peach pit decided to call it there
Zerchers - #185 3xamrap - 6 - 8 - 5+1+1
Shrugs - #405 3xamrap - 5+2 - 7 - 5+1
Pull Throughs - double looped red mini - 4x15
Abs - Bent Leg Lifts - 4x30