forever young

continued deload week last week.

thursday
gym

shoulder warmup
active stretches

(1) b.p.; 5x70,85,100
(1) bw squats; 3x20
(2) chins/pulls; 3x6
(2) superman; 3x10
(3) dips; 3x6
(3) db row; 3x5 w/50lb db

friday
gym

(!) squat; 5x95,135,155
(1) hang leg raises; 3x6
(2) bulg split squat; 3x6/leg @ 95
(2) decline throws; 3x6

monday
gym

back on it. switching standing military press with push press, want to get my legs moving a bit more.

(1) push press; 5x85,105, 16x120 these felt strong. fun.
(2) dips; 2x15,3x10
(2) legs extended side taps, feet at 6 inches; 5x100
(3) chins/pulls; 12,10,10,9,9
(3) cable trunk twist; 5x10/side @30lbs
(4) cable chest fly; 3x10 @25
(4) cable 1-arm row; 3x10/arm @50

finisher;
9-9-9 circuit. go through 9x and do 9 reps of each exercise.
-bw squat
-pushups
-inverted row
-jumping jacks
finished in 9:13. wanted to get it under 9 minutes. inverted rows really held me back.

today.
crushed it.

roll
active stretches

(1) hang clean from pins; 5x85,100, 16x115
(2) deadlift; 5x205,230, 12x265 felt really strong. started losing grip around 8 and just dug in harder and held it for a couple seconds on the last one
superset. do a set of each exercise, no rest in between exercises, 30 seconds between sets.
-front squat; 8x155,165,175
-walking lunges; 3x10/leg w/25lb plates
-side raises; 3x20/side w/45lb plate

finisher;
five rounds, using a 35lb db.
-5db swing/arm (5left,5right)
-5db snatch/arm (same)
-10 burpees
finished in 8:46