- Bench: 118 x 5 x 1

- Deadlift: 180 x 1, 200 x 1, 220 x 1 (PR)

- SSB Box Squat: 130 x 3 x 5

- Weighted Neutral Grip Chin: 30 x 3 x 6

- Weighted Dip: 30 x 3 x 6

- Abs & Neck

- Conditioning: Prowler 10 x 20m trips with 100kg in 10:00

Comments: 

Very happy with my bench. This was my 1RM for 5 singles, with the first being a bit slow as usual and the last being a bit of a grind, but the other 3 felt strong. 

I rolled the dice on the deadlift and made a 5kg jump to pull 5 plates. Next I have to do it without straps and the best way to do that is to continue driving my strapped deadlift up. Speaking of grip, I was reading that grip can be overtrained very easily and I’m pretty sure the farmers walk on Wednesday fried my grip quite a bit, as today my grip was fucked. So I might have to save the farmers for Friday’s after deadlifting only. 

- Press: 80 x 3 x 3 (PR)

- SSB Box Squat: 125 x 3 x 5

- Banded GM: 3 x 15

- Biceps, Triceps, Abs & Neck

- Conditioning: Farmers Walk(120kg)/Prowler(64kg)/Sandbag Carry(40kg) Medley – 5 rounds in 15:23

Comments: 

I wanted that 80kg press for 3 sets of 3 so badly. I weighed in at 80.6 this morning, so it was just shy of BW for 3 triples – not too shabby. 

The farmers/prowler/sandbag medley was seriously fucking brutal and I very nearly lost my lunch. Gonna work on lowering that time. 

- Bench: 97 x 5 x 5

- SSB Box Squat: 120 x 3 x 5

- DB Row: 42 x 3 x 15

- RDL: 70 x 3 x 10

- Abs & Neck

- Conditioning: Prowler 12 x 20m trips with 100kg in 10:00

Comments: 

I put a piece of non-slip rubber on my bench and really focused on using leg drive for the first paused rep of every set. Felt strong; should be hitting some 5x5 PRs soon.

Prowler was particularly nasty.

- Bench: 116 x 5 x 1

- Deadlift: 180 x 1, 200 x 1, 215 x 1 (PR), 205 x 1
- SSB Box Squat: 110 x 3 x 5 

- Weighted Neutral Grip Chin: 30 x 2 x 8

- Dip: 5 x 10

- Abs & Neck

- Conditioning: Prowler 10 x 20m trips with 100kg in 10:00

Comments: 

Pretty happy with the bench, considering my best 1RM is 118. These singles were fairly decent, some a bit slower than others, but on the whole not bad.

Deadlift was good, though the 205 done strapless was slow to break from the floor.

- Press: 79 x 3 x 3 (PR)

- SSB Box Squat: 100 x 3 x 5

- Banded GM: 3 x 15

- Biceps, Triceps, Abs & Neck

- Conditioning: Farmers Walk (120kg) x 40m x 5 

Comments: 

Again I was considering going lighter on the press to see if it has been interfering with my bench on Friday, but I just couldn’t resist hitting another PR. 

The box squat was done to just above parallel and thus just above where my hip hurts, so I figure this will be a decent movement until I can start squatting properly again. 

First time doing banded GMs. I like ‘em. 

- Speed Deadlift: 120 x 10 x 1 (every 30 seconds)

- Pull Up: 7,6,5,4,4