Escape from Wichita Falls

[SnakePlissken]

1ct Bench
8x135
2x6x165
2x5x190
2x3x220
2x1x245, RPE 7-8

HB Squat w/ belt, Fatigue sets @8-9
2x275
2x305
2x2x335, RPE 8-9

NG Pullups, RPE 7-8
x13
x11
x11
x10

Titan Bike sprints
4 sets x 0.3mi, 2:00 rest

[SnakePlissken]

1ct Bench
220x9, RPE 10 (PR)

2ct HB Squat
6x3 x235

Deadlift w/ belt
5x365, RPE 7

SLDLs
3x8 x295

[SnakePlissken]

1ct Bench
3x2 x220
3x5 x210

Squat w/ Belt
Top 3@355

Feeling beat up today and didn't really want to train so capping it. May consider this week a deload.

Edit: realized I should do more yesterday and wound up doing
Planks
3x 0:30

Curls
3x12 x70

[SnakePlissken]

Titan Bike
2x 7:30 LISS sessions (averaged around 17-19 mph), 4.5 miles covered
Meant to do 1 for 15 minutes, but the seat needed to be adjusted

90/90 Breathing
3x4
These are not as easy as they look on paper. Really hard to breathe in for 5 seconds with tense abs and not allow them to bellow out.

Supermans
3x8
New to these, may make part of GPP days going forward

[SnakePlissken]

1ct Bench
5x140
4x165
3x195
2x3x210
2x2x220

HB Squat w/ belt Light
4x3 x250

BW Pullups rpe7-8
x10
x9
x9
x8

Feeling fatigued still but bench is moving well

[SnakePlissken]

1ct Bench, AMRAP @85%
7x235@10 (PR)
e1RM according to Nuckols Spreadsheet is now 290. Plan to rerun his current 3x Int/Med Vol routine since I haven't missed a beat on it yet.

Front Squat w/ Belt
5x175@7
5x195@7
5x215@8
puts my e1RM according to RTS at 265

Deadlift w/ Belt
3x365
2x385
3x405@8.5, e1RM about 460

1 Backoff set of SLDLs
6x295@5

[SnakePlissken]

New 4 week block, repeating Nuckols 3x Bench Int/Medium Volume. Doing a Volume/Intensity split on M/F for Front Squats with volumizing on Monday, 1 Amrap on Friday #Texas Method. For Deads experimenting with fatigued Deads by doing power rows first, then deads, then RDLs on Wednesdays. Throwing in Abs too.

1ct Bench, 5x5@75%
5x5@215, RPE 7.5-9

Beltless Front Squat
3x12@145, RPE 5-7
(These actually were pretty tough from a breathing perspective, not used to the bar being up against my throat)

Curls
4x10@75

Planks
3x0:30, 1 min Rest

[SnakePlissken]

Titan Bike
5x0:20 Sprints, 1:30 rest

These were tough. First 3 sets were true sprints, but the last 2 had me slowing down 10 seconds into each

[SnakePlissken]

1ct Bench
8x145
6x170
2x4x200
2x3x230

Power Rows (never done these, easing into them)
3x12 x95/115/135, all easy

Deadlift w/ Belt
5x5x300

RDLs
3x10x235/225/225

[broseph]

Titan Bike
2x 7:30 LISS sessions (averaged around 17-19 mph), 4.5 miles covered
Meant to do 1 for 15 minutes, but the seat needed to be adjusted

Yeah… I only recently encountered this problem with it. Seems you have to really tighten down those nuts.

It’s been fine for me since I cranked it down (several sessions).

[SnakePlissken]

Titan Bike
2x 7:30 LISS sessions (averaged around 17-19 mph), 4.5 miles covered
Meant to do 1 for 15 minutes, but the seat needed to be adjusted

Yeah… I only recently encountered this problem with it. Seems you have to really tighten down those nuts.

It’s been fine for me since I cranked it down (several sessions).

Oh yeah, yesterday the left foot peg started coming loose when i was doing sprints so I torqued everything the Gutentight way

[SnakePlissken]

1ct Bench, amrap@80%
7x230, RPE10

Beltless Front Squat
12x175 @RPE9
6x175 backoff

BoRs
3x12 @135/2x150

BW Situps
3x10

[SnakePlissken]

Feeling absolutely terrible today. Think i ate something that didnt agree with me

1ct Bench
4x3@230
3x6@215
These were all rpe 8 to 9s

Beltless Front Squat
4x10@160
Really got a bad upset stomach doing these and pushed through. Felt awful, winded, and started sweating really bad after.

Waited a few hours and got some apples from the store (I think my guts were clogged lol) and started feeling a lot better after I ate a few so I finished up lifting several hours later.

BB Curls
4x11@75

Planks
4x0:30, 1min rest

[SnakePlissken]

Loving and hating my Titan Bike
5x0:20 sprints, 1:30 rest
62 Calories

First 4 felt pretty good and pushed it hard on the last; better than last week so I'll probably add a set next week. I did collapse on the floor right after doing the 5th set though and my quads near my knees were feeling on fire at the end.

[SnakePlissken]

1ct Bench
8x145
2x6x170
2x5x200
2x4x215
3x3x230

Power Rows
4x12 @115/135/155/165

Deadlift w/ Belt
3x5 @325

RDLs
Top 10@245
3x10@225

Barn burner of a day. Got shit sleep last night because I woke up at 2:50 and couldn't go back to sleep until 5am (my alarm is at 6). Didn't feel that horrible today though as a result so lifting went well.

[SnakePlissken]

1ct Bench, AMRAP @80%
9x230, RPE 10
This was a true 10, took about 3-4 seconds to get the last rep

Front Squat w/ Belt
12x185, RPE 10
These felt fine up through the 10th rep, but the gas tank ran out on the last 2 and so did my breathe

BoRs
4x12@155, RPE 7-8ish

BW Situps
4x10
These are way too easy, so I'll be doing timed rest on these under a minute

[SnakePlissken]

1ct Bench
4x3 @245, RPE 7-8
3x8 @205, RPE 8-10

Front Squats
5x8 @175

Curls
4x12 @75

BW Planks
5x0:30, 1 min rest

[SnakePlissken]

Titan Bike
5x0:20 sprints, 1:30 rest, adding a set next week
60 Calories burned

[SnakePlissken]

1ct Bench
8x145
2x6x175
2x5x205
2x3x230
1x260, RPE 7
1x265, RPE 8
These top singles felt easy as hell. Bench is really getting good now.

Power Rows
12x135
12x145
12x155
12x165
12x175

Deadlift w/ Belt
8x350, RPE 8
This was an "AMRAP" but I didn't feel that great so I stopped early

RDLs
10x255, RPE 8
4x10x225, RPE 6-8

[SnakePlissken]

1ct Bench
9x232, RPE 10
This was an RPE 10 due to form breakdown so I'll bump e1RM by 5lbs next week

Beltless Front Squats (meant to put a belt on, but forgot)
11x195, RPE 9 (lost rack position)
This was still a good PR for me

BoRs
5x12x160, RPE 5-9

BW Situps
5x10, EMOMs
This were still pretty easy, but more challenging than they have been. Will probably add reps and sets for next cycle.