Cinq / Troi / Un: A little filler programme

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
 
All the squats you posted were to depth by IPF standards and they looked damn good. Throwing out some decent numbers, are you aiming to hit anything in particular during/at the end of you wendler phase?
 
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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