Front squat, 20 rep, push press, arm farm

Front Squat 4x3204#
224#
244# (I think this ties my lifetime pr)
254# (definitely a lifetime PR)


Back Squat 1x20
225# (lifetime PR)

Push Press 5x3
155# beltless
165# beltless
3x175#

Bar Dips
16 (PR), 11, 9, 8, 9--- on all sets I went to near failure or failure, waited about 15 seconds then repped out another 3-5. Trying to add more stress to my triceps to increase size.

Curls
Seated Delong curls 3x6x40#'s
Couple other random variations

Bent Over Lateral Raises
3x12x15#'s


COMMENTS

• General: I'm going to start front squatting once or twice every two weeks. I like the movement and have always dogged it because my form is a little touchy and it sometimes hurts my wrists because I lack flexibility in the front rack. It will help improve all aspects of my training so I'm going to bite the bullet. The 20 rep set was just planned fun because 225# was a weight I stopped at twice during the summer with 19 reps because I thought I was going to pass out. This time it went up smooth and I probably could've repped out a few more. I push pressed instead of pressed because my upper body strength has been zapped recently and I figured I'd rather just put heavy weights overhead than not PR again.
• Nutrition: Clean as fuckkkk
• Body: Good. I iced my back 4 times today and it really is helping.
• Sleep: 8-9 hours
• Reflections: Very happy with how my training went today. I had planned to try the prowler today but I ducked out once again. I won't plan conditioning unless I'm going to do it for sure. Tomorrow I'll do two runs, 1 speedwork session in the morning and a good trail run later on at a place my friend told me about. 3 weeks from tomorrow until the GAC 50k.