Bench Prep

[tinytraps]

Training over the last week

front squats, bench, pullups, rack pulls, bench and stuff.

Training today

GCB box squat 30x3 40x3 50x3 60x3 80x1 100x1 110x1 120x1 130x1x3 130x2

CG Incline 20x3 30x3 40x3 50x3 60x3 70x3 80x3x3

BB row 60x3x2 80x3 90x3x5

light delt and back stuff

Good play at cbc done in about 50 minutes. The Giant camber bar was good fun got pinned on the starting sets because I miss timed it. Sat on the box for a 2 count then exploded up. Incline and rows were good, very explosive. Have lost almost 3kg in water over the last 3 days. Down to 95.8 in clothes.

[tinytraps]

FS 20x5 40x5 50x5 60x2 70x2 90x2x2 90x4

Bench (pullupsx3 in between each set) 60x5 70x4 80x3 90x2 100x1 105x1 107.5x1 110x1

upper back circuit 3x15

chest delt tri circuit 3x25

Front squat felt weird in flats. Weight not too bad. Bench felt week, something about miada always makes me have shit bench sessions. Having some shoulder issues atm, hopefully they pass.

Still running no carbs and starting to settle in, hunger pains are dying and so are cravings. Just need to drink more fluid. I cannot wait til saturday. Many a CHO molecule will be slaughtered

[startinfromscratch]

FS 20x5 40x5 50x5 60x2 70x2 90x2x2 90x4

Bench (pullupsx3 in between each set) 60x5 70x4 80x3 90x2 100x1 105x1 107.5x1 110x1

upper back circuit 3x15

chest delt tri circuit 3x25

Front squat felt weird in flats. Weight not too bad. Bench felt week, something about miada always makes me have shit bench sessions. Having some shoulder issues atm, hopefully they pass.

Still running no carbs and starting to settle in, hunger pains are dying and so are cravings. Just need to drink more fluid. I cannot wait til saturday. Many a CHO molecule will be slaughtered

what up with the shoulders bro?

[tinytraps]

FS 20x5 40x5 50x5 60x2 70x2 90x2x2 90x4

Bench (pullupsx3 in between each set) 60x5 70x4 80x3 90x2 100x1 105x1 107.5x1 110x1

upper back circuit 3x15

chest delt tri circuit 3x25

Front squat felt weird in flats. Weight not too bad. Bench felt week, something about miada always makes me have shit bench sessions. Having some shoulder issues atm, hopefully they pass.

Still running no carbs and starting to settle in, hunger pains are dying and so are cravings. Just need to drink more fluid. I cannot wait til saturday. Many a CHO molecule will be slaughtered

what up with the shoulders bro?

Not sure bro think it was a bit of overuse. Feels good now.

Training tonight

Floor press MG 20x30 40x5 50x5 60x5 70x5 80x3 90x3 100x3 105x1 110x1 80x10

DB press flat 40x6x3

CG lpd 80x6x2 70x8

DB shrugs 40x12x3

5 min bike

rows ss clean and press 2x10

5 min run

push ups ss step ups

5 min xt

pushups ss curls.

Mint train today all done in an hour really happy with strength considering short rest. BW is sitting around 95 fully clothed so prob low 94s nekkiid. Conditioning at the end killed me was going hard for 2x2min intervals with some exercises splitting them up.

Pwo today is 3 slices white bread w/jam double shake and spag bol. Getting more vascular by the second