Cinq / Troi / Un: A little filler programme

Not such a good day today, was at a wedding over the weekend in Wales drove back today with little food, and a lot of tiredness and lots of traffic - so today was always going to be tough!

Squats:

Warm Up 5 x 82.5
Warm Up 5 x 102.5
Warm Up 3 x 125
3 x 145
3 x 165
7 x 185 - not coming down very neatly, a little skewed on the right hand side, not sure if it was the fact the bar was not central or if I was just tight somewhere :/

https://instagram.com/p/5peuhUNIu9/

JS: 195*5 - felt okay, first rep was a bit shallow.

https://instagram.com/p/5pfBSBNIvl/

AMRAP 145*10 - bored and CBA to do any more.

Sissy squats:

BW*8
5*8*3

GHRs

BW*8*4

Not the best session tbh.
 
Bench:

Warm Up 5 x 57.5
Warm Up 5 x 72.5
Warm Up 3 x 87.5
3 x 100
3 x 115
5 x 130

JS 135*3 - last set was spotted

AMRAP 100*11

BOR:

80*8
80*8
80*8
80*8


Alternating Incline DB Press:

35*8
35*8
37.5*8
37.5*8

Pull Ups:

BW*8
10*6
15*6
20*6
25*6
 
Yeah my entire PC and hams are tighter than a steel cable!

How come? Do I look loose? Happy for some pointers if you spot something critically wrong. :)

I want to have a go at sumo but regular feels more epic for some reason! :D
 
4hrs sleep made today very very tough indeed :(

Squats:

Warm Up 5 x 82.5kg
Warm Up 5 x 102.5kg
Warm Up 3 x 125kg - https://instagram.com/p/57xxmhNIn_

5 x 155kg - https://instagram.com/p/57yl4OtIq-
3 x 175 - https://instagram.com/p/57yhN8tIqO
1 x 195
1 x 195
1 x 195 - https://instagram.com/p/571grotIm4
1 x 195 - Couldn't get comfortable under the bar - so did 4 singles instead. Not feeling great to be honest. :/

JS: 205*1 - a little shallow I think.

https://instagram.com/p/572C6TNIoK

JS: 210*f - good depth, but failed - just no drive out of the hole :(

AMRAP 155*12 - felt easy :confused: Had more in me.

Lots of mobility work, no other work today - needed to get back to rest.

Squats leave their mark! :D :cool:

zVr65eom.jpg
 
Try and hit my 1rm again which is 215. And breach 250kg squats. We'll see! Though that's more my target for the end of the year.
 
Bench:

Warm Up 5 x 57.5
Warm Up 5 x 72.5
Warm Up 3 x 87.5
5 x 107.5
3 x 122.5
4 x 137.5

JS 145*1
152.5*f
152.5*f - so close

Here's the 145kg - https://instagram.com/p/5-dG9ptIon

AMRAP 107.5*11 - really easy.

T-Bar Rows:

70*8
85*8
95*8
95*8


Incline DB Press:

35*8
37.5*8
40*8
40*8

ISO Rows:

120*8 - wide grip
120*8 - narrow grip
120*8 - wide grip
120*8 - narrow grip
 
Deadlifts:

Warm Up 5 x 95
Warm Up 5 x 120
Warm Up 3 x 142.5
5 x 180
3 x 202.5
5 x 227.5 - that set took a good minute :D

JS:

240*1 - fast!

AMRAP: 180*12 - :D

DB Rows:

50*8
50*8
50*8
50*8

Pull ups:

BW*6
10*6
15*6
20*6
 
Shoulders:

Warm Up 5 x 32.5
Warm Up 5 x 40
Warm Up 3 x 47.5
5 x 57.5
3 x 65
7 x 72.5

JS: 77.5*5 -strict no push press

AMRAP: 57.5*13


DB Snatch:

35*5
40*5
42.5*5
45*5
50*3

Ring Pull ups:

BW*8*4

ISO Shoulder press:

50*8*3
55*8
 
Deload Squat day:

3s Paused squats:

Bar * lots
60 * 10
80*5
90*5
100*5
120*5
130*5
130*5

Technique work (playing with depth):

140*5
140*5
150*5
160*5
160*5

Front Squats:

60*5
70*5
80*5
90*5
100*5
80*5
60*5

Walking lunges:

30*6
30*6
30*6
30*6
 
Pin press:

40*8
50*8
60*8
70*6
80*6
90*6
100*6
100*6
110*6
110*6
120*5

Chain bench press:

2*12.5kg chains

60kg+chains*8
70kg+chains*8
80kg+chains*8
80kg+chains*8
80kg+chains*8
80kg+chains*8

BOR:

60*8
80*8
90*8
90*8
90*8

ISO Rows:

70*8
80*8
90*8
90*8
 
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