Press: Got 8 reps at 80! Yay. One more than last time. Took everything I had. Made me hop around and scream like a gorilla. GORILLABUILDING! <3
Support was 8 sets of bench (3 with figure 8), 3 sets of light presses, 8 sets of batwings, 6 sets of BOR and 3 sets of WG pullups. Finished off with a few sets of crosswalk overhead carries.
Cardio: sunday morning hills. Ran 2-3k with wife and kid, then they dropped me off at the hill and I got in 10-12 sprints while they ran some more. Hit a max HR of 178 and burned 590 kcals. Good, good.
Squat: 8 reps @150 felt good. Yay. Paused squats took some manning up. Sheesh they kill me, but then I killed them. 5x4x117,5kg. I realized being really tight in the upper back is good (yea I know, duh!).
Went for a 4x20m (3 turns) walk with 100kg on the back, and finished up with light farmer’s walk, GHR, BSS and front bridges. Great session.
Deadlift: 8×172,5kg weren’t that hard, but immediately after setting the weight down, I felt something in my lower back. Stopped the workout after that.
Did 5x2x135 sumo from a deficit and 3 rounds of patterning as warmup. Wore my HR monitor and ended at 696kcal in 1hr05 from my doorstep.