Running Treadmill Incline 1 38 minutes (or was it 36??) 3.11

Incline Bench 20 degree incline 45 lbs x 5, 95 x 5, 135 x 5, 165 x 3 185 x 3 190 x 3 200 x 3 (3RM established) My first attempt at the incline bench.  It felt strange and…

Rack Pulls 21″ (at top of knee cap) 135 x 5, 205 x 5, 255 x 5, 305 x 5 375 x 4-6: 6 255 x 12-20: 20 This was an experiment to find a good weight for the target…

Bodyweight Day Pushups: 25+25+25+25 = 100 Chins: 4+4+4+4+4+5 = 25 Hanging knee raises: 6, 12, 6 (grip limited) All done throughout the day. Making good progress on the pushups and chins in terms of consolidating the reps into fewer sets…

Press Warmup: 45 lbs x 5, 95 x 5, 110 x 5, 125 x 3, 140 x 2, 155 x 1 160 x 1 162.5 x 1 165 x 1 167.5 x 1 170 x X Good showing on the…

LCI Method Week 3 Squat 45 lbs x 5, 135 x 5, 155 x 5, 185 x 3, 215 x 2, 245 x 1 275 x 20 (as few sets as possible) 5, 5, 2 min rest, 5, 5 (~1 min…

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.