- Bench: 90 x 5 x 5 (first and last reps paused)

- Weighted Chin: 30 x 3 x 6

- Lateral: 3 x 10

- Skullcrusher: 3 x 10 

Comments: 

I’ve been crazy busy lately and forgot to log my last few sessions. Long story short: I’m done with block periodization and have decided to take a leaf out of Mitch’s book and freestyle it into my next meet.  

Comp Transmutation Block, Week 3: Day 2

- Squat: 147.5 x 2155 x 2/165 x 1/155 x 2 x 2

- Rack Pull: 170 x 2 x 2 @ RPE 9

- GHR: 3 x 10

- KB Swing: 3 x 15

- Abs

- Air Squat 3 x 15

- Conditioning: 6 20s rower sprints 1:40s rest

Comments: 

Forgot to post this yesterday. 

Comp Transmutation Block, Week 3: Day 1

- Bench: 97.5 x 2/103.5 x 2/110 x 1/103.5 x 2 x 2 (all reps paused)

- Floor Press: 100 x 2 x 2 @ RPE 9 (all reps paused)

- Weighted Chin:  20 x 12, 10, 8

- Weighted Dip: 30 x 3 x 8

- Curl: 3 x 8

- Lateral: 3 x 10

Comp Transmutation Block, Week 2: Day 4

- Deadlift: 186 x 1/197.5 x 1/211 x 1/195 x 3 x 3

- Front Squat: 110 x 3 x 3 @ RPE 8-9

- GHR: 3 x 10

- KB Swing: 3 x 15

- Abs

- Air Squat 3 x 15

- Conditioning: 6 20s rower sprints 1:40s rest

Comp Transmutation Block, Week 2: Day 3

- Close Grip Bench: 100 x 3 x 3 @ RPE 8-9 (first reps paused)

- Press: 66 x 2/75 x 1/70 x 3 x 3

- DB Row: 42 x 3 x 10

- DB Incline: 70 x 3 x 8

- Curl: 3 x 12

- Push Down: 3 x 15

Comp Transmutation Block, Week 2: Day 2

- Squat: 141 x 2/150 x 3/160 x 1/150 x 2 x 3

- Deadlift: 170 + blue medium  x 3 x 3 @ RPE 8-9

- GHR: 3 x 10

- KB Swing: 3 x 15

- Abs

- Air Squat 3 x 15

- Conditioning: 6 20s rower sprints 1:40s rest