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Dustin07

Dustin07

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bench
95 x 10
135 x 10
155 x 1
175 x 1
185 x 1
205 x 1
215 x 3 x 5

dips
bw x 12
+25lbs x 3 x 8

bicep curls
4 sets

wod
2 x 155lb clean and jerk
10 x 30lb slam balls on odd rounds
20 x 20lb russian twists on even rounds
5 burpee penalty EMOTM

time: 12:30

weight
183.5
 
Dustin07

Dustin07

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Oh Friday I did CrossFit Open WOD 20.5

20 Minute time cap to complete:
120 x 20lb wall balls
80 x cal row
40 x ring muscle ups.

I got through all the wall balls, 80 cals, and 21 muscle ups.
 
Dustin07

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Power Clean + Jerk
95 x 10
135 x 5
165 x 5
185 x 5
205 x 1
215 x 1
225 x 1

Power Clean
230 x 2
235 x 5

Hang Power Clean
195 x 10

WOD - partner
50 cal row
40 x 53lb kb swings
30 x 20lb med ball situps
20 x 20lb wallballs
10 x tire flips
5 x 15ft rope clims
40MIN AMRAP

5 Rounds + 62 reps

Weight
181.5
 
Dustin07

Dustin07

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Bench
95 x 10
135 x 8
165 x 5
185 x 1
205 x 1
220 x 3 x 5

DB Decline Bench
3 x 12 @ 70lbs

DB curls
3 x 12

BB Curls
3 x 10

Tricep Cable pull-downs
3 x 12

Cable Flies
3 x 12

Cardio
20 minutes on stair climber

weight
180.8 <- first time in a while sub 181

notes
I can tell that my next bench session is going to be a struggle to add 5lbs. going to adjust macros, adding some additional carbs. Went back on fish oil, aminos, and creatine this week.
 
Dustin07

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WOD
40 min cap to:
200m sled pull with 135lbs
100 double unders
50 db snatches @ 55lbs
25 box jumps
5 bar muscle ups.

Finished with 3 rounds. That was much rougher than expected.

weight
180.4
 
Dustin07

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Ha, I feel so out of shape.
last winter/spring I found out I have what they call "heart disease". apparently I have a bicuspid aortic valve. It's something you're born with and that I never knew about but essentially I have 2 leaflets on the valve instead of 3 and they're slowly closing up which may eventually lead to surgery to correct. Is that effecting my recovery? maybe. despite that my cardiologist (didn't think I would have a cardiologist by the age of 36) says I have a "beautiful heart", just a bad valve. ...
 
Dustin07

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Saturday:
Squats
95 x 10
135 x 10
175 x 5
185 x 1
205 x 1
215 x 1
230 x 5

deads
225 x 5
245 x 1
265 x 1
285 x 1
305 x 1
315 x 7
225 x 16

wod
12 x 135lb squat cleans
14 x db walking lunges with 2 x 30lb dbs
10 x cals on bike
10 x hang squat cleans
14 x lunges
10 x bike
8 x cleans
10 ... 10...
6...
etc etc

I don't remember how long it took exactly but my fiance of course beat me by like 3 minutes lol. I think it was around 20 minutes. Just wanted a leg burner and got what I asked for, lol.
 
Dustin07

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Sunday was upper/bench

bench
95 x 15
135 x 8
155 x 1
175 x 1
195 x 1
205 x 1
215 x 1
225 x 3x5

wod
12 x 115lb push press
11 x 60lb kb swings
10 x dips (bodyweight)
9 x air squats
8 x pull-ups
7 x pushups
6 x burpees

20MIN AMRAP
we both got 5 rounds, I got into dips of round 6 and she got into squats. It was a great follow up to a pushing day. Going from push-ups even though it was only a few, into burpees was interesting, lol.

Really glad/sorta shocked I was able to hit the 225 3x5 on bench. I know when I was training last year I think I peaked around 265lbs or 270 for my 5s but the last few sessions have felt like I was plateauing again. not yet I guess!
 
dapack

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Ha, I feel so out of shape.
last winter/spring I found out I have what they call "heart disease". apparently I have a bicuspid aortic valve. It's something you're born with and that I never knew about but essentially I have 2 leaflets on the valve instead of 3 and they're slowly closing up which may eventually lead to surgery to correct. Is that effecting my recovery? maybe. despite that my cardiologist (didn't think I would have a cardiologist by the age of 36) says I have a "beautiful heart", just a bad valve. ...
Dang, sounds like it would be pretty scary. Did they get everything fixed up good?
 
Dustin07

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Last night was just a WOD night for me. No strength focus.

10 Minutes to establish a 1 rep for Thrusters then

4 rounds for time of:
50 double unders
6 x 155lb front squats
3 x 155lb thrusters
400m run
time: 20:00
Top thruster weight was only 185lbs but I was also coaching so I didn't really put the college try into it, lol

Dang, sounds like it would be pretty scary. Did they get everything fixed up good?
At this point is a wait and see thing and revisit the cardiologist every year or two until they decide it's time to cut open the valve.... Yeah spring was a bit scary cause I had two doctors make a big deal out of it. make me get an echo, tell me I had a "thing" and made me wait another 6 weeks to actually get any real answers.. March - June was a bit rough, lol.
 
Dustin07

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bench
bar x 10
95 x 15
135 x 8
165 x 5
185 x 1
205 x 1
220 x 1
230 x 5, 5, 3, 1, 1
185 x 10

db curls
3 x 10

dips
3 x 12
(at bodyweight, need to get into the routine of taking my dip belt with me again)

decline db press
3 x 12

cable flies
3 x 14

bb curls
3 x 10

cardio
20 minutes stairs /210cal

notes
not sure if I had the 230 3x5 in me or not on the bench. I didn't have a spotter or safety pins available so I didn't risk going past 3 reps on that last set. but didn't rest more than 20 seconds between reps to get the last 2 in. I think on my next bench session I may go ahead and go up 5lbs and try for the 3x5 again. Need to get more focused tricep work in (weighted dips) etc to compliment.
 
Dustin07

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Major F-around day yesterday. Tried to get on the power cleans but just didn't have the energy. Made the most of it anyways though. Felt like a decent day even though it was just full body garbage and no focus lol.

clean and jerk
95 x 10
135 x 5
155 x 1
175 x 1
195 x 1
205 x 1
215 x 1
225 x fail

power cleans
225 x 2
230 x 1
235 x 1
240 x fail

squat cleans
135 x 5
155 x 5
165 x 5
175 x 1
185 x 1
195 x 1
205 x 1

front squats
185 x 5
175 x 5
165 x 3 x 5

power snatch
95 x 10
115 x 5

back squats
115 x 20

lateral shoulder raises
4 sets

db curls
4 sets

cardio
stairs 20min

notes
lol even though I had no energy to move real weight, the overall volume and time spent at the gym reminds me of the jack3d days.
 
Dustin07

Dustin07

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Squat Cleans
95 x 10
115 x 5
135 x 3
155 x 2
175 x 1
185 x 1
195 x 1
205 x 1
210 x 1

power cleans
210 x 5

WOD - 15min AMRAP
5 x 185lb hang power cleans
5 x burpees
5 x 60lb goblet squats
80 ft 135lb sled push
Got 6 rounds, and fiance got 7. that was sweaty and good.
 
dapack

dapack

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Major F-around day yesterday. Tried to get on the power cleans but just didn't have the energy. Made the most of it anyways though. Felt like a decent day even though it was just full body garbage and no focus lol.

clean and jerk
95 x 10
135 x 5
155 x 1
175 x 1
195 x 1
205 x 1
215 x 1
225 x fail

power cleans
225 x 2
230 x 1
235 x 1
240 x fail

squat cleans
135 x 5
155 x 5
165 x 5
175 x 1
185 x 1
195 x 1
205 x 1

front squats
185 x 5
175 x 5
165 x 3 x 5

power snatch
95 x 10
115 x 5

back squats
115 x 20

lateral shoulder raises
4 sets

db curls
4 sets

cardio
stairs 20min

notes
lol even though I had no energy to move real weight, the overall volume and time spent at the gym reminds me of the jack3d days.
How long did all that take?
 
Dustin07

Dustin07

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Oh man I don't remember. I've been having a hard time getting more than 60-70 minutes at the gym but that day may have been 90? 60 just isn't enough if you're trying to add in any conditioning work... for me at least.
 
Dustin07

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So the entire 4-day Thanksgiving holiday, didn't really get much gym time in. Thanksgiving we had a pretty wild flag football game that morning which left me pretty sore (lol). Saturday we did hit it briefly though:

Bench
95 x 15
135 x 8
175 x 5
195 x 1
215 x 1
230 x 3 x 5

WOD
5 RFT
5 x 135lb push press
10 x 70lb kb swings
5 x push-ups
10 x 30lb slam balls.

Just a little burner to get sweaty.

Spent the rest of the holiday learning RC Cars with my 10yr old. Apparently there is a local track with actual sanctioned races so that's what we did Saturday and Sunday.
 
Dustin07

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Been swamped lately between preparing for blended family Christmas and transitioning the new owner in my gym so last week was no bueno. back at it last night real quick though.

bench
95 x 10
135 x 10
165 x 5
195 x 3
215 x 1
225 x 3 x 5

dips
bw x 10
+25lbs x 10
+45lbs x 10

db curls
4 sets

cable flies
3 sets

lateral shoulder raises
3 sets

forward shoulder raises
3 sets
 
Dustin07

Dustin07

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Squat cleans
95 x 5
115 x 5
135 x 5
155 x 3
175 x 1
185 x 1
195 x 1
205 x 1

back squats
185 x 3 x 5
135 x 3 x 10

notes
just exhausted and a bit rushed again, but glad to get a small squat session in, even if it was light.
 
Dustin07

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Crap, forgot to log a few workouts.

Friday 12/27/2019

overhead press:

75 x 10
95 x 10
115 x 5
135 x 5
145 x 5
150 x 3 x 5
160 x 1
170 x 1
185 x 1

Super happy with that. Overhead pressing bodyweight is killer. Also I'm down 5lbs already lol. Three cheers to water weight.

Bent over rows
3 x 10

Shoulder raises
3 x 10

Db rows
3 x 10

Db curls
3 x 12
 
Dustin07

Dustin07

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Monday 12/30/2019

Squats

95 x 5
135 x 5
185 x 3
205 x 1
230 x 1
250 x 3 x 5

Deads
185 x 5
225 x 5
275 x 1
315 x 1
330 x 5

Back extensions

Bodyweight x 15
+25lbs x 15 x 2

Seated cable rows

3 x 10



Those deads were ugly tho. Need to fix form big time.
 
Dustin07

Dustin07

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Tuesday 1/31/2019

Bench

95 x 10
135 x 5
160 x 3
190 x 1
220 x 1
230 x 3
185 x 10
175 x 9

Db bench
70s x 6
80s x 6
90s x 4

Dips
BW x 10
+25 x 10
+45 x 10
+70 x 5

Cable flies
3 x 12

Preacher curls
3 x 12


So I ended the year finally training again with my first truly legit week of programming 3x5.
If I can add 10lbs per month to squats, I end with a working set at 370

My bench plateaued way too fast, should have been working around 250+ before I fell off but that's OK. going to lower weight a few lbs, find my 5rm and go for it from there.

Deads are coming up with zero back pain, although 330 was a struggle. so I'm going to tinker with my accessory work there.

Overhead press was feeling like my year end winner. Haven't not really trained it, I'm super heavy with a 185lb strict press. Should be able to get that back over 200 before too long.

Cheers to 2020!
 
Dustin07

Dustin07

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Thursday 1/2/2020

Squats

95 x 5
135 x 5
185 x 3
205 x 1
225 x 1
255 x 3 x 5

Block Pull Deads (off 4" plates)

225 x 5
275 x 5
315 x 1
345 x 3
365 x 1

Good mornings
Bar x 10
95 x 10
135 x 10
155 x 10
 
Dustin07

Dustin07

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Friday 1/3/2020

Bench

95 x 15
135 x 5
175 x 3
205 x 1
215 x 5
220 x 2 x 5

Notes
Didn't have time for accessory work before jetting off to 3-day weekend but wanted to establish my 5rm since I kept failing the 230 3x5.
 
Dustin07

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Monday 1/6/19

Squats
95 x 15
135 x 10
185 x 3
225 x 1
245 x 1
260 x 3 x 5

Deads
135 x 10
225 x 10
275 x 3
315 x 1
340 x 5

Had to break up 340 as 1, 2, 2. But all the reps were fairly close together, 20 seconds or so.

The bar was really worn down and slick and I didn't have chalk. Guess I need to do some grip work lol.

Circuit
15 back extensions with 25lbs
12 goblet squats with 60lb kb
10 pullups 3 rounds

Cardio:
20min stairs

Notes:
Squats are barely, and I mean barely at depth. so I need to address that probably on my next session. If i'm not happy with depth at 250-265lbs ish for the first set then I may add 10lbs and do singles attempting deeper squats.
 
dapack

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Worn bar is not fun to use. Will not even deadlift if I can't find a good bar.
 
Dustin07

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Yeah I have maintained two different gym memberships even when I owned my gym. the 24hr fitness has really stepped their game up with all new Elieko plates and bars and great oly lifting platforms, but on that day I opted for a squat rack in the corner and using their old gear... I forgot how worn that bar was. very difficult to go heavy on for deads.
 
Dustin07

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Tuesday 1/8/2020

Bench
105 x 10
145 x 5
175 x 3
205 x 1
215 x 1
225 x 5x5

*had been failing 230 3x5 so dropped back and got 220 3x5 then went for a 5x5 on 225. happy to see progress here*

Bent over barbell rows
bar x 15
95 x 15
135 x 12
155 x 10
175 x 8
185 x 6
135 x 12 (drop set)

Hammer Strength Machines:
decline db press
45s x 15
70s x 10
90s x 10
115s x 10

incline press
45s x 15
70s x 8
70s x 8

hammer strength lat pull downs
45s x 15
70s x 10
90s x 10

decline bench situps with plate
25 x 10
45 x 10
45 x 10

super set each one with decline bench oblique twists
25 x 20
45 x 20
45 x 20

barbell 21s
3 sets at 60lbs

mostly was focused on heavy if I could for bench, and adding core and back work to supplement some weaknesses I'm discovering on deads and squats.
 
Dustin07

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had to rush but got the essentials in:

Friday 1/9/2020
Squats
95 x 10
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
235 x 1
245 x 1
255 x 1
265 3 x 4
 
Dustin07

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Saturday 1/10/2020

Bench
95 x 15
135 x 5
155 x 1
175 x 1
195 x 1
215 x 1
225 x 5
230 x 4
230 x 4
230 x 5

I think I had my 3x5 in me but didn't have a spotter and was rushing...
 
Dustin07

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My buddy from New Zealand was in town so we hit the gym together. not super organized but a lot of work put in.

bench
135 x 12
155 x 1
175 x 1
195 x 1
215 x 1
225 x 5
230 x 3 x 4

still not hitting my 3x5 there, Need to do better accessory work

Dips - machine
3 x 15 @ full stack "330lbs" (yeah right)

Cable push downs
3 x 15

lat pull downs
3 x 12

21s
3 sets

DB Flies
3 x 12
 
Dustin07

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Wednesday:

Run 1 mile
10 min EMOTM
3 x 155lb clean and jerk

was short on time but got a good sweat-
 
Dustin07

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Last night went pretty well.

Squats
95 x 10
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
235 x 1
255 x 1
275 x 5
275 x 4
275 x 4

so I missed 1 rep on each of those last 2 sets but I think I could have done it. I'm OK with stopping with 1 rep in the tank though.

deads
135 x 10
225 x 5
275 x 5
315 x 10

These felt really good.

cardio
stairs = 20 minutes


weight
this morning was 186.2

It took about 3-4 weeks of consistent work to get back into the 'groove' finally but training is sinking into a good place and motivation is starting to fall back in line. Flying to Thailand in may for our wedding so I have officially, 16 weeks to cut/get into shape.
 
Dustin07

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Oh man just realized I missed my monday log. it was a good one too.

Monday 1/13/2020
Squats
95 x 10
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
235 x 1
255 x 1
275 x 1
290 x 1
300 x 1
270 x 5
270 x 5

Front Squats
135 x 5
155 x 1
175 x 1
195 x 1
215 x 1
225 x 1
185 x 5

lunges
95 x 3 x 10

This was a big day for me cause it was my first good 300lb squat day since Sept 5th 2018 or 494 days. holy crap.
 
Dustin07

Dustin07

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Friday 1/17/2020

DB Bench
45s x 12
70s x 12
80s x 3 x 10

lateral raises
3 x 10

db curls
3 sets

weighted dips
25lbs x 10
45lbs x 10
45lbs x 10

wod
20min amrap
10 x 115lb push press
10 x 50lb kb swings
10 x 30" step ups (no box jump box available)
8 rounds + 16 reps
 
Dustin07

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Saturday 1/20/2020

Warm up:
db curls
3 sets

arnold presses
couple sets

bb curls
3 sets

db rows
3 sets

WOD
Every 2 Minutes On The Minute
1 Deadlift
1 Squat Clean
1 Push Jerk
1 Hang Power Clean
1 Push Jerk
2 Reverse Front Rack Lunges
2 x through this complex
95lb barbell
15 rounds.

Light weight, but 30 minutes of work.

https://wodwell.com/wod/maxe2mom/
 
Dustin07

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Squats
95 x 10
135 x 5
185 x 1
215 x 1
235 x 1
255 x 1
275 x 1
295 x 1
305 x 1
305 x 1
280 x 5
225 x 10

WOD
18Min EMOTM

1st Min = 5 x 155lb power cleans
2nd Min = 5 x 155lb front squat
3rd Min = 60lb kb snatch
6 rounds

Cardio
Stairs = 20 Minutes

Weight
187
 
Dustin07

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I have 15 weeks till my fiance and I go to Thailand to get married. I'd love to treat this as a bodybuilding comp prep, but I need to really get my discipline back up to part. .75 - 1lb per week would be fantastic over that period of time but it's really going to come down to my discipline in nutrition on the weekends. that's where I struggle the most.
 
Dustin07

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bench
95 x 10
135 x 10
175 x 1
205 x 1
225 x 1
235 x 1
250 x 1
185 x 1
175 x 10

Barbell High Pulls
3 sets

db curls
3 sets

shoulder lateral raises
3 sets

barbell curls
3 sets

db shrugs
3 sets

BB overhead press
3 x 12 @ 95lbs

Notes
mostly just shoulder focused hypertrophy day with a heavy bench test. good day overall.

weight
186.2 this morning.
 
Dustin07

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squats
95 x 15
135 x 5
175 x 1
205 x 1
235 x 1
255 x 1
275 x 1
295 x 1
315 x 1
275 x 5
230 x 8

hang squat cleans
95 x 10
135 x 3
155 x 3
175 x 3
185 x 3

little wod
EMOTM for 3 minutes
10 x 135lb power cleans

I only had 45 minutes to lift last night so I needed to pound some stuff out to get sweaty.

weight this morning
185.6

notes
Did not quite make the 1lb drop this week like I had hoped. I think since I'm only back to serious training for about 4-6 weeks (at best) I'm still rebuilding some atrophied muscle loss from 2019. I am leaning up and I think I've lost an inch in the gut so far, I didn't take measurements but I am watching what hole I'm on with my squat belt. I could barely get into the 3rd hole at the beginning of the month and now I'm flirting with the 4th hole, which is usually where I am when I'm leaned up.

Last weekend went out for a friends birthday and had way too much to drink, then midnight burgers and tater tots and more to drink on Sunday. gained about 7lbs and ended the weekend at 193lbs. Heaviest I've been in probably 7 years. So I knew I had some water weight to lose but wasn't sure what other damage I had done.

We'll see if I can behave this weekend, my goal is to weight in at 184.6 or less next Friday 1/31/2020 to be gaining that 1lb per week of loss.
 
Dustin07

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Current Supp Stack:

Arginine
Horny Goat Weed
Ginko Biloba
Pine Pollen
C4 (pre-workout)
Fish oil (sporadically at best)

Not adding Creatine until weight gets sup 180.

Next week going to add a meal. Currently doing
Breakfast = eggs and rice
Snack = Apple
Lunch = salad with meat and carb (usually more rice)
Dinner = Vegetable/Meat/Carb (usually like brussels, chicken or fish, and rice or potatoes.
 
Dustin07

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Friday 1/24/2020

bench
95 x 20
135 x 5
175 x 1
195 x 2
215 x 2
225 x 5 (barely)
235 x 2

I hunt it up here. my caloric deficit was too great last week and by Friday I could feel it. I had only about 650 calories in me the full day by this point. Decided not to kill myself benching.

db curls
3 sets

Weighted Dips
BW x 20
+25lbs x 10
+45lbs x 3 x 10

hammer curls
3 sets

cable flies
4 sets

push press
115lbs x 3 x 10

21s
1 set

spider curls
3 sets

weight
185 even that night or sat morning when I woke up. So goal is 184.x by this Friday.

I'm going to change the order of my lifts this week and see how that goes for fixing my lagging bench.
 
Dustin07

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Oops, I was going to add that this morning (monday) weigh in was 189. Last monday it was 193. So I'm curious to see how much of the water weight I shed this week as well. Nutrition actually wasn't bad this weekend at all but I did have red wine Sunday evening and I'm sorta surprised how much water weight I held overnight from that. I can't think of anything else I did to slip up on nutrition this weekend.
 
Dustin07

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Last Night
incline barbell bench
95 x 15
115 x 10
135 x 10
155 x 3 x 10

flat bench
135 x 10
155 x 10
175 x 10
185 x 10

dips
+25lbs x 12
+50lbs x 10
+75lbs x 7

db curls, super set with weighted dips (25lbs)
3 x 10 of each

cable flies
3 x 10

barbell curls - drop sets of 10
70/60/50

cardio
stairs 20 minutes

weight
184.8 this morning.
 
Dustin07

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Squats
bar x 20
135 x 1
155 x 1
175 x 1
195 x 2
215 x 1
235 x 1
245 x 10
275 x 1
300 x 1 (solid, full depth rep)

squat cleans
135 x 5
155 x 1
175 x 1
195 x 1
205 x 1
215 x 1

power cleans
205 x 5
195 x 6
185 x 7
175 x 8
165 x 9
155 x 10

notes
really thought I'd be doing more volume today, like an extra working set of front squats, but this was enough to destroy me and leave a puddle of sweat. 245 was ROUGH, already feeling it in my ass this morning.

weight
183.2

so last night weighed in at 183 which is 1.5lbs lower than my target this friday of about 184.5-184.8 ish. I almost gave my self a treat for doing so well like a glass of wine but decided to enjoy the fact that the fat is in melt mode and not slow down the gainz train. I do think that I spent about 6-8 weeks rebuilding 2019 muscle atrophy. In 2020 the scale said initially I had gained about 10lbs, but in reality, I think I had lost just as much in muscle mass due to not being able to train for nearly a full year. So I probably gained more like 20lbs.

In January, I could not get my weight to go down. got serious about training again and weight was either up or flat for the first weeks. Then it was a real struggle of discipline in both nutrition and training to get back into the habit and fight through it. The fact that weight is shedding so quickly now makes me think I'm getting very close to being where I was in 2018.
 
dapack

dapack

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A lot of volume there. Been struggling losing weight too lately do to over eating on my days off. Plus think with my age have to do some cario, x4 a week, just to lose but nothing hard or serious.
 
Dustin07

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Yeah I'm still trying to figure out what I'm doing vs what I used to do and where age plays a role.
My fiance is 10 years older than me (and a woman) so I see the additional challenges there, but she didn't even start lifting until she was my age (which she reminds me, lol).

I do feel like i'm starting to melt the fat more actively now which really makes me think that I lost a lot of muscle weight in 2019 that I'm rebuilding now. I should have taken measurements... I didn't.

The only measurements I have to work with is my squat belt and the belt I wear to work with slacks.

My squat belt could BARELY get to the third hole this month (Jan 2020). It was harder to get to the 3rd hole this month than it used to be to get to the 4th hole. So that's at least an inch gained in the stomach.

now as we approach the end of January the 3rd hole is easy and I'm probably able to get halfway between the 3rd and 4th so I'm guessing I've lost an inch around my gut.

still working it. let myself increase calories last night with family dinner and some bourbon. so we will see if I can end the week at 184 or better as planned.
 
Dustin07

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Friday 1/31/19
Weight 185.2 (didn't make weight)

BackSquats
135 x 5
155 x 1
175 x 1
195 x 1
215 x 1
235 x 1
255 x 1
275 x 1
295 x 1
315 x 1
325 x 1 (2020 PR but I know it wasn't quite to depth)
250 x 10

Front Squats
185 x 1
205 x 1
225 x 1
210 x 2
200 x 3
190 x 4
180 x 5
160 x 6 (miscounted, should have been 170)
150 x 7
140 x 8
130 x 9
120 x 10

This was brutal. absolutely leg wrecking. great session though.
 
Dustin07

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Saturday 2/1/2020

bench
Singles up to
255 x 1 (2020 PR)
230 x 2
220 x 3
210 x 4
200 x 5
190 x 6
180 x 7
170 x 8
160 x 9
150 x 10

db curls
3 sets

weighted dips
+25lbs x 3 sets
 
Dustin07

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Sunday 2/2/2020 - pre-superbowl

Snatch (first time in months)
10 x 65
5 x 95
1 x 115
1 x 135
1 x 155
1 x 165
1 x 175 (fail)

Clean and Jerk
1 x 175
1 x 185
1 x 195
1 x 205

EMOTM
1st min 5 x snatch 125lbs
2nd min 5 x clean and jerk 125lbs
3rd min 5 x 70lb kb swings
then 6's, then 7s, then 8s, etc to 10s.

notes
gained plenty of weight this weekend, lots of regret. spent some time in Seattle and had lots to eat and drink.
Weighted in at 190 this morning. definitely the wrong direction, lol.
 

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