Tuesday 19 February

sleep: 12am to 8am; terrible quality

830am: 20:00 run at z1

9am: 15g sfh with coconut water

930am: opt-she

11am: 30g sfh with coconut water

1pm: baked chicken thighs with roasted sweet potato

5pm: 3 glasses cider; gf pizza

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A. Deficit deadlift (2-3″ platform) @31×1, 6, 6, 6, 4, 4, 4; rest 2 min
B. Behind the neck push press 5×5; rest 90 seconds
C1. TnG deadlift 15-20×3; rest 1 min
C2. Ring push ups (perfect reps) 20 for time x3; rest 1 min

A. (on 55lb plate) 115(6), 145(6), 165(6), 195(4), 205(4), 215(4)
B. 75, 85, 95, 105, 115
C1. 145(20), 155(20), 165(17)
C2. 20 (unbroken), 12/8, 12/8

Tuesday 5 February

A. Deficit deadlift from 2-3″, 5-5-5-3-3-3, 31X1; 2:00 rest
B. Behind the neck push press, build to a 5RM
C1. Deadlift, touch-and-go, 4 x 15-20; :60 rest
C2. Ring push-ups, 4 x 20 as fast as possible; :60 rest

A. on 55lb plate: 145, 165, 185, 205, 215, 225
B. 115 – probably could have gone a little heavier, but I lost interest when I smacked the bar into the back of my neck.
C1. 135, 145, 155, 165(15)
C2. complete; first set of 20 unbroken (PR), then 18/2, then 10/5/5 for the last two sets.

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8am: 3 hardboiled eggs with half an avocado

1130am: sfh with coconut water

1230pm: chicken with pesto; cucumber and tomato salad

630pm: sauteed chicken with steamed broccoli