Running Treadmill Incline 1 40 minutes 2.93 miles Ave pace: 13.65 min/mile (4.4 mph)

Bench 45 lbs x 5, 115 x 5, 135 x 5, 155 x 3, 175 x 3, 195 x 1 Rest Pause: 215 x 7+3+1 = 11 7RM PR, rep PR at 215, rest pause rep PR at 215 This…

Deficit Deadlift 3″ deficit 135 x 5, 185 x 5, 205 x 3 255 x 8 285 x 6 Circuit 5 rounds of: 5 x complex A @ 85 lbs Front squat Push press Front squat to press 10 x…

Bodyweight Day Pushups: 20+30+20+20+10 = 100 Chins: 4+4+3+3+3+3+2+2+1 = 25 Hanging knee raises: 12, 12 (as 6, brief rest, 6) All done throughout the day.

Press Warmup: 45 lbs x 5, 75 x 5, 90 x 5, 105 x 3, 120 x 2, 135 x 1 150 x 3 155 x 3 (3RM PR) 160 x 1 The goal here was to find 3RM.  Both…

LCI Method Week 2 Front Squat 45 lbs x 5, 105 x 5, 125 x 5, 145 x 3, 165 x 2, 183 x 1 205 x 5, 5, 6 A little disappointing.  Should have had more than 6 but I…

Running Treadmill Incline 1 Speeds: Ramped up from ~4.0-5.0, ~4.2-5.2, etc. up to 5.6 incremented 0.2 approx every 1 min 30 minutes 2.35 miles This was a good, solid, steady run where I gradually ramped up the speed, backed off,…

Bench 45 lbs x 5, 115 x 5, 135 x 5, 155 x 3, 175 x 3, 195 x 1 Rest Pause: 215 x 6+2+1 = 9 Wow, harder than expected.  Rest pause is brutal. Circuit 3 rounds of: 8…

Power Clean 135 lbs x 1 145 x 1 155 x 1 165 x 1 175 x 1 185 x 1 195 x 1 205 x  1 (PR) 215 x X I went with power cleans for two reasons.  First, my squatting muscles and joints are really…

Bodyweight Day Pushups: 10+10+20+20+20+20 = 100 Chins: 3+3+3+3+5+5+3 = 25 Hanging knee raises: 12, 12 All done throughout the day.