Falling a little behind here... quick update post.
12/20:
BW: 212.4
Didn't even lift.
2715 cals, 208 p, 136 f, 103 c
12/21:
BW: 211.4
Warmup: foam roll + moblity
Front Squats:
2x5x45
5x135
3x185
3x225
3x245
3x275
3x295
Played 10 minutes of some intense dodgeball
fx315
fx305
OHP:
10x45
5x135
3x155
5x165
3x170
Pendlay Row:
5x135
5x185
3x5x205
Chins:
8 (WR),6,5
3274 cals, 221 p, 170 f, 222 c
12/22:
BW: 210.8
Warmup: quick foam roll
C2 Rower:
500m, 1m35s
500m, 1m43s
Bench Press:
10x45
5x135
5x185
3x225
1x245
1x255
fx275
moved hands to slightly wider grip as recommended
10x135
5x155
5x185
3708 cals, 142 p, 155 f, 45 c
(lots of beer)
12/23:
Warmup: foam roll + mobility + shoulder disclocations
Snatch:
2x5x45
4x2x95
2x2x115
2x135
C&J:
2x2x95
2x1x95
2x1x115
3x1x135
2x1x155
Kinda hungover-ish, also got 6 hours of sleep max. Felt like I was going to get sick, so I didn't go heavy and put in very little volume.
3397 cals, 254 p, 102 f, 157 c
12/24:
Warmup: quick foam roll + mobility
Backsquat:
10x45
5x135
5x225
2x315
1x405
fx440
fx420
Kinda did this wrong.. previous 1RM was 415 and I really wanted to 440 (200kg) so I jumped up from 405 because it didn't seem that hard. Well, I got out of the hole for both 440 and 420, but I couldn't quite stand up. So IDK, probably my mostly crap diet and bad sleeping habits from the last several days.
Then did some partner WOD
3K row
1 person rows while the other does KB swings (1.5 pood). Switch off exercises whenever needed. Each KBS subtracts one second off total time. Each team over 13:00 minutes, after subtracting KBS, has a penalty of 50 burpees.
Partner did 1.5km row while I got 80 KB swings, then I did 1.5km row while he did 150 KB swings. Total time 12:13, minus KB swings: 7:23
2897 cals, 159 p, 137 f, 202 c
12/25:
Gym closed
3167 cals, 146 p, 173 f, 228 c