the beginning

[og17]

wooped

I'm damn wooped today, the kid brought some sickness into this house, I'm sure most of you know how that goes. and I got back on work schedule this morning of a 330 wake up, so it took 2 scoops of hooah this morning to get through this
deadlift
5 × 105 [25,5]
5 × 132.5 [35,5,2.5,1.25]
5 × 157.5 [45,10,1.25]
5 × 197.5 [45,25,5,1.25]
5 × 222.5 [45,35,5,2.5,1.25]
5 × 250 [45,45,10,2.5]
5 × 250 [45,45,10,2.5]
5 × 250 [45,45,10,2.5]
bench press
5 × 87.5 [15,5,1.25]
5 × 107.5 [25,5,1.25]
5 × 130 [35,5,2.5]
5 × 162.5 [45,10,2.5,1.25]
5 × 182.5 [45,15,5,2.5,1.25]
5 × 205 [45,35]
5 × 205 [45,35]
5 × 205 [45,35]
5 × 205 [45,35]
5 × 205 [45,35]

no issues with the deads, the last two bench sets I paused at the bottom so the felt a little rough in the iniial torque, once it was moving it was ok.
dumbbell row
10-20 × 12x80
10-20 × 11x90 
10-20 × 10x100
10-20 × low row with tri rope
10-20 ×  pull down with tri rope
curls
100 total × 
I did em, elbow felt a little tweaky, don't remember what I did

finished with Jacobs ladder tabata, 8 rounds then 50 toes to bar.

 

[Bullmuscle7]

Damn!!! Huge work!!!

 

[og17]

Today was cardio, did 30/30s, 3 sets of 8. Then pushed one of the football sleds about 200 yards total in 5, 10, and 15 yard sprints. Tomorrow is an off day

 

[Bullmuscle7]

Cardio rules!!!

 

[og17]

Didnt get my last two workouts logged. Trying to get back on the 0300 wake up has got me smoked.

Today i got 3rm for bench and deadlift
3x265 bench (281)
3x315 dead (334)

Gonng try to get 30 min on the airdyne later.

Got an apft tuesday and that kinda lines me up for a deload the rest of that week.

 

[Bullmuscle7]

That wake up time would kill me.


Great lift day!!!

 

[og17]

That wake up time would kill me.


Great lift day!!!

Even worse is not getting to bed til after 10. Thanks for the support man.

 

[og17]

Been out for a while.
Took last sun and mon off
Had an army pt test tues, i have taken more ****ing pt test in this new unit than i have in my whole career. Da fuq????
Then took wed and thurs off too.

Switching it up for the next 3 weeks, still on a wendler scheme kinda.
Fri was squats and lower body/back (horizontal pulls)

Today was bench and upper body/ back (vertical pulls)

Trying to get a little more growth all over and put more thickness in the back.

Anyone else roll 3 week sets or am i wasting my time?

 

[Bullmuscle7]

I don't know about that.

Just wondering if things are ok. Hope to see you soon brother!!!

 

[og17]

I don't know about that.

Just wondering if things are ok. Hope to see you soon brother!!!

thanks for checkin in. I'm just swamped, lots of traveling lately. Yeah so I started planning out all my accessory stuff in three week sets. My big lifts are still in place and numbers steady climbing, but as for straight cardio, conditioning, and any other lifts Im doing 3 week waves.