Good things come in 3s

Taking it easy this week, just gonna hit a few light sessions and start off along the path to gainsville on Monday 6th of October.

Probably going to run Clutz intermediate program and see where it gets me.
 
Some squats, deads, bench and pendlay row last night ::) feels good.

Looking at running a texas method based program for 5, 6 weeks to see how I handle the quick sra cycles.
 
Ticking over tonight

Sumo Deads - Worked up in 5s
Max set 5x 220

Paused at knee
2x3x220

Bench feet up
4x8x100

Dumbell Row sets of 6
Max set 6x60

Did some plate pinches, band pull aparts and a lot of stretching.
 
Last night took a page out of powerlifting to wins intermediate program.

All done for amrap (with no form breakdown) in 7-10 minutes (2 songs on my ipod :D )

Pendlay rows @ 90kg
hammer/ez bar curls @12/20 + bar kg
shoulder raises @10kg
hand walkouts

Nice and sore today, tonight should be fun :D
 
Squats in dem oly shoes
1x200
1x 220 - oly pb and it was lovely :)
2x5x180 - was supposed to be 3x5 but legs are fried from yesterdays deads.

Pendlay rows
8x5x100

Curls, raies, stretches and band pull aparts.
 
Missed a few logs but hit a 115x11 on bench on Friday.

Yesterday was
Squat (oly shoes)
1x200
1x220
1x240 - PB
5x3x200

Bench feet up, flat back
2x8x115
7x115

Squats are getting close to my normal technique match :D still don't like them though :p

Bench was very tough, might have got the last rep but it was rough.
 
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