- Close Grip Bench: 95 x 5 x 5

- DB Row: 47 x 3 x 10

- Weighted Dip: 37.5 x 6, 27.5 x 10

- Barbell Curl: 3 x 5

Comments:

I’m going camping for the next 4 days so I thought I’d get my volume session done today, allowing me to still hit my intensity when I get back. I wasn’t expecting a very good session considering I only just did intensity on Thursday, but I crushed everything, with shorter than usual rest periods as well.

 

- Deadlift: 180 x 1, 190 x 1, 195 x 1, 170 x 8

- RDL (to floor): 62.5 x 3 x 10

- Abs & Neck

- Conditioning: Farmers Walk(120)/Prowler(84) x 5 in 14:02

Comments: 

Happy with my deadlift, feels like it’s getting back to normal. My wave cycle only called for 6-8 on the back off set so I stopped at 8, with a few definitely left in the tank. 

RDLs were done right to floor each rep, so essentially a SLDL but starting from the top. Doing them this way is a fuckton better than the way I had been previously doing them, absolutely murders the hamstrings. 

That strongman conditioning workout in the 35 degree heat was fucking bullshit. But as I lay on the driveway trying not to vomit, the following came to me: 

All the loneliness, the frustration, the rejection and isolation – training washes it all away, washes the slate clean, allowing you to face another day.

- Press: 79 x 5 x 2

- Close Grip Bench: 101 x 7(PR), 92.5 x 10

- Weighted Chin: 35 x 6, 25 x 8

- Pushdown/Lateral/Curl: 3 x 10 

- Barbell Step Up: 72.5 x 5 x 5

- Power Shrug: 155 x 3 x 5, 140 x 10

- GHR: 5 x 3 x 10

- Abs & Neck

- Conditioning: KB(24) Swing x 200 in 10:51

- Press: 68 x 5 x 5

- DB Row: 52 x 5 x 8

- Weighted Dip: 36 x 8(PR), 26 x 10

- Barbell Curl: 3 x 5

- Deadlift: 180 x 1, 190 x 1, 160 x 12 (PR)

- Barbell Step Up: 70 x 5 x 5

- RDL: 60 x 5 x 10

- Plate Shrug: 3 x 20

- Abs & Neck

- Conditioning: Prowler 6 x 40m trips with 64kg in 9:28

Comments: 

My deadlift has been in the shitter lately, largely due to a complete lack of intensity and desire. That has now been rectified. I have pulled 170 x 10 which is arguably better than 160 x 12, however I looked over my log and I have never actually done 160 x 12, so I’ll call it a PR. I’m running a simple 9 week wave cycle for my deadlift, working up to a heavy single over-warm up, followed by a back off set. I also know that when I start squatting again my deadlift is going to skyrocket.