Slow Weak and Stupid

[monsoon]

11/10/2025
Bench 135x8,8 185 x8,8,8 225x5,5
bar row 135 6x8
lying extension (skull crushers) +10x20 +20x15 +25x10,12
prone db raise
spider db curl
band extensions/ curls

 

[monsoon]

11/11/2025
we’ll call this maintenance +
squat 135 3x10 225x5 315x2 350,385. 405x2 315x5
dead 135x6 225x4 315x3
Nordic
ab wheel

 

[monsoon]

11/13/2025
put 3-400 rounds down range last night switching to a new system. Upper back and shoulders are knotted like something that’s all knotted up. Dips and OHP are out.
pull ups
db side rais pyramid
supported db row
db oh ext
db preacher

 

[monsoon]

11/15/2025
had a little more energy but less time…
SSB 145x10,10 235x10,10 325x8,10
dead 135x5,5 225x5,5 315x2,2,2