Chillout (relaxation, Recovery)

I use VPN and usually tor browser lmfao but its not actually illegal (or not yet anyway)
Haha fair play

Look good anyway.

Go see big rammy n the camel crew across the way n get on Dat anabolic chicken
 
Good session after testing day, written w warm up sets

Squat
Bar x 15
32.5 x 3
42.5 x 2
52.5 x 5, 5, 5

Bench

Bar x 5
22.5 x 5
30 x 3
37.5 x 2
42.5 x 4 - 40 x 5, 5, 5, 5

OHP

Bar x 5
25kg x 5, 4, 5, 5

BOR
37.5kg x 5 x 5

Hyper-extensions: BW, 10kg, 10kg x10
Negative dips/chins: 5 reps x 3, 3 x 3

Failed reps were really annoying, bench annoyed me having to actually drop down weight but okay whatever. It was good session, I enjoyed, no major blunders, 3x5 much more interesting that 5x5 even with extra warm up.
Back still hurts, knees feel better.
 
Squat
20kg db x 5 5
22kg db x 5
32kg db x 3
45kg bb x 3 (front squat)
55kg bb x 5, 5, 5 (back squat)

Dead
70 x 5

Having elbow pain in both dead and squat (front only) not sure if not enough rest or something else but we will see.
Didn't realise I wasn't meant to press last session so left it out this session, #teamimtrying

annoying 1 BB no squat rack but w/e. Found i can split squat the weight off of the bench to be able to back squat, not great but it sort of works?
 
week 12: i hate Wednesdays & 90 mins of cardio still sucks ass

Friday
Bench 35kg 6 sets of 6
Pull ups BW x 5, 4 negs, 4 negs


Saturday
AM 30 mins hit cardio taught by our boss which sucked ass but thankfully im not that unfit apparently?????? and garnered 1k views on snapchat
PM Bench 37.5kg 7 sets 5 reps
Pull Ups BW x 4, 4, 10 negatives
Deadlift 60 x 5, 70 x 5, 80 x 3, 90 x F, 85 x F

Sunday
Bench 8 x 4 40kg
BOR 5X5 40kg/42.5/45/50/42.5

I'm worried the weight is a bit easy for the sets reps/if its still easy into the week 2 i'll up the weight? I have zero doms and p much can only feel my front delt a tiny bit so far.

I'm benching super narrow, basically CCBP, does that make a difference? should i go and bench wider anyway? not a scooby. #onwards
 
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