Slow to update. Life has been hell, with a lack of time, rest, money, energy. This eventually made me suffer during my 5/3/1 week, which I’ve not updated yet (currently struggling through a deload week). This was the week pre-Raya, and dealing with the troubles associated with my wife’s Caesarean wound breakdown while caring for twin newborns. Not easy at all.
3 week
Deadlift:
DL - up to 190 kg x 4
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 22
Bench:
BP - up to 102.5 kg x 4
Smith Machine Inverted Rows - 3 x 12, 2 x 11
Standing DB Press - 5 x 10 x 16 kg
Squat - up to 135 kg x 4
SLDL - 3 x 15 x 20 kg
Side plank with 8 kg DB external rotations - 3 x 10
Military Press:
Pullups - 8 x 6, 2 x 5
Military Press - up to 62.5 kg x 3
Weighted Push Up - 1 x 12, 2 x 11 x 10 kg