TK's log

[tk_swag123]

Operator Week 4 Day 3 (bench)
Bench: 3x5@75% with 155 lb
I already did the squats and pullups on a seperate day.
Used slightly closer grip this time.

HIC
Did a group class at the boxing gym.
Shadowboxing, defense and counter drills, bodyweight conditioning

Assistance
30 total reps of TRX rows
50 total reps of straight leg situps

[tk_swag123]

Operator Week 5 Day 1 (squat only)
Squat: 3x3 @ 85% with 245 lb

HIC
Boxing heavy bag session

[tk_swag123]

Operator Week 5 Day 1 (bench and WPU)
Bench 3x3 @ 85% with 165 lb
Pullups 3x3 @ 85% with +20 lb

Assistance
TRX row 50 total reps

HIC
Boxing double end bag + heavy bag session

[tk_swag123]

Operator Week 5 day 1 (deadlift)
3x3 @ 85% with 345 lb but i wanted to do more so it was actually 345x3, 355x3, 365x3. 345 and 355 felt pretty easy but not 365 which i needed straps for

[tk_swag123]

Lifting with straps feels way too good. That was my first time. may be start of a new addiction

[tk_swag123]

Operator Week 5 Day 2 (bench, WPU)
Bench: 3x3 @ 85% with 165 lb
WPU: 3x3 @ 85% with +20 lb

Went closer grip on bench because my shoulders were aching

Assistance: TRX row 50 total reps

[tk_swag123]

Neck training. Haven't done this in over a week.

Neck hold and turn:
4 minutes on
1 minute rest
3 minutes on
1 minute rest
2 minutes on

Modified neck bridge hold
1.5 minutes on

[tk_swag123]

Yesterdays HIC: Boxing session

heavy bag endurance stuff
mittwork
shadowboxing with dumbbells with bodyweight exercises circuit
double end bag work
sparring

[tk_swag123]

Operator Week 5 Day 2
Squat 3x3 85% with 245 lb
Bench 3x3 85% with 165 lb
Deadlift 1x3 85% with 365 lb (straps)

HIC
Boxing class
2 rounds hard spar

[tk_swag123]

Operator Week 5 Day 2 (pullups)
WPU 3x3 @ 85% with +25 lb