T Nation

Endurance Athlete Goes 5/3/1


#181

Friday, 29 July, 2016
Cycle 18, Week 2, Day 1 - Back Squat [5PRO, Up/Down Ladder]

Warm Up
agile 8, jumping jacks, tuck jumps

Back Squat - [TM 300]
135x5, 155x5, 185x3
195x5
225x5
255x5
225x20 [PR]
195x21 [PR]

Superset w/ Squat
Box jumps

Assistance
1a. Leg Press: 5x15
1b. Hanging Leg Raise: 5x15
1c. Back Raise: 5x15

Conditioning
Treadmill: 15:00, 1 mile, 12% incline, 135-140bpm

Notes
225x20 has been a goal of mine for a few months. Finally let it rip today, and not only did it go well, but after a 5 minute break I was able to squat 195x21 and grab another PR.

Following it up with five sets on the leg press might look stupid, but the weight was very light and it served as a glorified rest period between the hanging leg raises and back raises.

Some great lifting sessions this week as I can see a deload around the corner, so I’m pushing things a bit more than usual.


#182

Congrats man, that's a nice PR. Looking strong!


#183

Thanks!
.

Cycle 18, Week 2, Day 2 - Bench Press [Rep maxes, Up/Down Ladder]

Warm Up
agile 8, tuck jumps

Bench Press - [250 TM]
100x5, 120x5, 140x3
165x5
190x5
215x9 [tie PR]
190x12 [PR]
165x16 [PR]

Superset w/ Bench
Band pull-aparts/face pulls: 2x20 of each
DB Rows: 3x15 w/ 80lbs
Hammer Strength Row: 3x15 w/ 140lbs

Assistance
1a. Close Grip Floor Press: 3x15 [w/ swiss bar]
1b. DB Shrugs: 3x20
1c. DB Curls: 3x15

Conditioning
Treadmill: 30:00, 2.15 miles, 10% incline, HR peaked at 138bpm


#184

Sunday, 31 July 2016
Cycle 18, Week 2, Day 3 - Deadlift [Rep maxes, Up/Down Ladder]

Warm Up
agile 8, jumping jacks

Deadlift - [385 TM]
155x5, 195x5, 225x3
250x5
290x5
330x11 [PR]
290x13 [PR]
250x16 [PR]

Superset w/ Deadlift
Box jumps

Assistance
Paused Front Squats: 5x5
Back Raise: 3x15
Hanging Leg Raise: 100 total [ssw/ front squats and back raises]

Conditioning
[AM] 5 mile trail run, directly after lifting.
[PM] Two flag football games.

Notes
Really liking the assistance on this day. Paused front squats and back raises, with hanging leg raises supersetted throughout. For the front squats, I keep the weight pretty light (~135-155) and really focus on technique/staying tight. It’s taken a few weeks, but the movement is really starting to click and I can feel the carryover with getting the bar off the floor when deadlifting and coming out of the hole in squats.

Monday, 1 August 2016
45 minute “fartlek” run followed by lots of stretching.
.

Tuesday, 2 August 2016
Cycle 18, Week 2, Day 4 - Overhead Press [Rep maxes, Up/Down Ladder]

Warm Up
agile 8, jumping jacks, band face pulls/pull a-parts

Overhead Press - [TM 150]
55x5, 70x5, 85x3
100x5
115x5
130x8 [PR]
115x12 [PR]
100x15/3/2 [rest-pause]

Superset w/ Press
Weighted Chins: 5x5 w/50lbs
BW Chins: 3x12 [1-2 sec. hang at bottom of each rep]

Assistance
1a. Incline Bench: 3x12 [w/ swiss bar & close grip]
1b. Chest Supported Row: 3x12-15 [elbows out]
2a. DB Hammer Curls: 3x10
2b. DB Shrugs: 3x20

Notes
Finally purchased a powerlifting belt, so I think I’m officially a grown up. Used it here and had high hopes it would lead to three PRs, but it wasn’t to be. Needed 17 reps on the final down set and…nope!

Still a great session as I had previously pressed 130x7 five straight times, so getting that eighth rep felt great, and I’ll be damned if I didn’t have a ninth rep in me, but I racked after the PR. Hopefully that means I won’t be pressing 130x8 four more times!


#185

Cycle 18, Week 3, Day 1 - Back Squat [5PRO, Up/Down Ladder]

Warm Up
agile 8, jumping jacks

Back Squat - [TM 300]
135x5, 185x5, 185x3
225x5
255x5
285x5 [PR]
255x9 [PR]
225x21 [PR]

Superset w/ Squat
Box jumps

Assistance
1a. Leg Press: 3x15
1b. Hanging Leg Raise: 5x15
1c. Back Raise: 5x15

Conditioning
Treadmill: 15:00, 1 mile, 10% incline

Notes
Bittersweet as this was the last squat session with AMRAP downsets. After 4 cycles of widowmakers, I’m ready to move on to what the second half of the 28 weeks will bring (two cycles of PR sets/TM sets, then two cycles of PR sets/jokers), but I really, really love the AMRAP downsets. Similar to BBS with the press, I’m still learning what I like/what works for each lift, and for squats, widowmaker sets fit me like a glove.

I will reset my TM before starting the second half. The 285x5 top set today felt heavy and I wasn’t impressed with either form or bar speed, so I’ll push the TM back to 275lbs. This will give me a cycle of repping 275lbs, followed by a cycle of repping 285lbs. By that time, I feel confident I will “own” that weight and will move onto the final two cycles of this 28 weeks ready knock out some heavier jokers.


#186

Cycle 18, Week 3, Day 2 - Bench Press [Rep maxes, Up/Down Ladder]

Warm Up
agile 8, tuck jumps

Bench Press - [250 TM]
100x5, 120x5, 155x3
190x5
215x3
240x4 [PR]
260x1 [Joker, paused]
215x8
190x12 [tie PR]

Superset w/ Bench
Band pull-aparts/face pulls: 2x20 of each
DB Rows: 6x15 w/ 80lbs

Assistance
1a. Close Grip Floor Press: 3x10-15
1b. DB Shrugs: 3x20
1c. BB Curls: 3x12

Notes
Just in time for a reset!


#187

Cycle 18, Week 3, Day 3 - Deadlift [Rep maxes, Up/Down Ladder]

Warm Up
agile 8, jumping jacks

Deadlift - [385 TM]
155x5, 205x5, 245x3
290x5
330x3
365x6 [PR]
330x10
290x10 [deadstop]

Superset w/ Deadlift
Box jumps

Assistance
1a. Paused Front Squats: 5x5
1b. Hanging Leg Raise: 5x15
2a. Back Raise: 3x15
2b. DB Side Bend: 3x20
.

Cycle 18, Week 3, Day 4 - Overhead Press [Rep maxes, Up/Down Ladder]

Warm Up
agile 8, jumping jacks, band face pulls/pull a-parts

Overhead Press - [TM 150]
55x5, 75x5, 90x3
115x5
130x3
145x4 [PR]
130x9 [PR]
115x9/2/2 [rest-pause]

Superset w/ Press
Weighted Chins: 5x5 w/50lbs
BW Chins: 15, 12, 12

Assistance
1a. Incline Bench: 3x12 [w/ swiss bar & close grip]
1b. Chest Supported Row: 3x12-15 [elbows out]
2a. DB Hammer Curls: 3x10
2b. DB Shrugs: 3x20

Conditioning
Treadmill: 30:00, 12miles, 10-13% incline

Notes
This closes out the first half of the 28 Weeks of Training. I will reset the lifts across the board before continuing onto the second half. Leaving for a week-long hiking trip through the Smoky Mountains on Saturday, so I’ll use this coming week to run through the first week of the next cycle.
.

Sunday, 7 August 2016
8 mile trail run. 7:15 average pace.


#188

Quick picture update before moving onto the second half of Wendler's 28 Weeks program from the Beyond 5/3/1 book. I don't weigh myself very often and I never count calories or track macros. I track progress by performance in the weight room. Outside of that, I take a selfie every couple months to make sure I'm not losing/gaining too fast. For me, it's just more simple that way.

Left Side: November 2015 (135lbs)
Right Side: August 2016 (170lbs)

Bodyweight has stayed the same for most of the summer, but strength has continued to increase and I'm running more, so, yeah, anyway...

Back to the fun stuff:

Monday, 8 August, 2016
Cycle 19, Week 1, Day 1 - Back Squat [Rep Maxes, TM for Reps]

Warm Up
agile 8, jumping jacks

Back Squat - [TM 280]
135x5, 135x5, 175x3
195x3
225x3
255x10 [PR]
280x5 [PR, capped]

Superset w/ Squat
Box jumps

Assistance
1a. Leg Press: 5x15
1b. Hanging Leg Raise: 5x15
1c. Back Raise: 5x15

Conditioning
5 mile “fartlek” trail run in 33:56.

Notes
Reset TM two cycles. Hit five solid reps with the TM, so I feel confident I can run with this through the second half of the 28 Weeks.

Also had the day off work so I decided to do a fartlek run after lifting. I never looked at my watch during the run; just picked up the pace whenever I felt like it. Felt great and was pleasantly surprised with the overall pace.


#189

Tuesday, 9 August 2016
Cycle 19, Week 1, Day 2 - Bench Press [Rep maxes, TM for Reps]

Warm Up
agile 8, tuck jumps, band pull-aparts/face pulls

Bench Press - [240 TM]
95x5, 135x5, 155x3
175x3
195x3
215x10 [PR]
240x4 [tie PR]
240x1 [paused]
240x1 [paused]

Superset w/ Bench
Inverted Rows: 6x15
DB Rows: 3x15

Assistance
1a. Close Grip Floor Press: 3x15
1b. DB Shrugs: 3x20
1c. BB Curls: 3x12

Wednesday, 10 August 2016
Track Workout

Warm Up
15 minutes easy with strides, skills, & drills

Track
12x200m w/ 200m recovery

Cooldown
15 minutes easy with stretching afterwards

Notes
First eleven 200m sprints were 35-36 seconds. Final 200 was 30.8 (I was shooting for sub 30, dammit).
Recovery was ~1:15 throughout.


#190

Thursday, 11 August 2016
Cycle 19, Week 1, Day 3 - Deadlift [Rep maxes, TM for Reps]

Warm Up
agile 8, jumping jacks

Deadlift - [375 TM]
155x5, 195x5, 225x3
265x3
305x3
340x10 [PR]
365x5 [PR]
365x1
365x1
365x1

Superset w/ Deadlift
Box jumps

Conditioning
TM: 30:00, 2 miles, 10-15% incline, 120-155bpm

Notes
Oops. I finally messed up loading the bar. The TM set felt light and the second I locked out a fifth rep I knew something was fishy. I pulled a few more singles and called it a day (by going straight to the treadmill. I haven’t earned the right to deadlift and leave quite yet. Give me a couple years).

We are leaving for a week on Saturday and getting a new bathroom put in while we’re gone, so I’ve been busy stripping it to just the studs; not fun! Well, taking a sledgehammer to the tub was a blast, but the rest sucked. Anyway, the extra work and lost sleep definitely takes its toll. I’m used to ~9 hours of sleep, so even getting 7 hours has been noticeable during my training sessions this week. Something to keep in mind.

Friday, 12 August 2016
Cycle 19, Week 1, Day 4 - Overhead Press [Rep maxes, TM for Reps]

Warm Up
agile 8, jumping jacks, band face pulls/pull a-parts

Overhead Press - [TM 145]
55x5, 75x5, 95x3
100x3
115x3
130x8
145x4
145x1
145x1
145x1

Superset w/ Press
Weighted Chins: 5x5 w/55lbs
BW Chins: 15, 12, 12

Assistance
1a. Incline Bench: 3x15 [w/ swiss bar & close grip]
1b. Chest Supported Row: 3x15 [elbows out]
2a. DB Hammer Curls: 3x10
2b. DB Shrugs: 3x20

Conditioning
10K trail run. Started easy and kept ramping the pace. Final mile in 6:35.

Notes
OK, time for a deload and some rest & relaxation. I’ll see you assholes in a week!


#191

First things first, training-related highlights from vacation:

Four 8 mile runs around our cabin. Rolling hills with one monster climb.
4 mile roundtrip hike up the Chimney Tops of the Smoky Mountains. ~1500ft total elevation gain.
12 mile run on the Appalachian Trail. ~2000ft total elevation gain.
11 mile roundtrip run/hike up to Mt. LeConte. ~2800ft total elevation gain.

Fun times, but I'm happy to be on flat ground again and ready to get back to training. Speaking of which...

Sunday, 21 August, 2016
Cycle 19, Week 2, Day 1 - Back Squat [Rep Maxes, TM for Reps]

Warm Up
agile 8, jumping jacks

Back Squat - [TM 280]
135x5, 135x5, 155x3
185x5
210x5
240x13 [PR]
280x2, 2, 2, 1, 1, 2 [Rule of 10]

Superset w/ Squat
Box jumps

Assistance
1a. Leg Press: 5x15
1b. Hanging Leg Raise: 5x15
1c. Back Raise: 5x15

Conditioning
5 mile trail run in 34:40

Notes
Legs had no snap after the past week of running through the Smoky Mountains and Appalachian Trail. The PR set went well, but the TM set felt heavy and I impromptu turned it into a Rule of Ten to avoid injury/shitty reps.


#192

Monday, 22 August 2016
Cycle 19, Week 2, Day 2 - Bench Press [Rep maxes, TM for Reps]

Warm Up
agile 8, tuck jumps, band pull-aparts/face pulls

Bench Press - [240 TM]
95x5, 115x5, 135x3
155x5
185x5
205x10 [capped]
240x4 [tie PR]
240x1 [paused]
240x1 [paused]
240x1 [paused]

Superset w/ Bench
Cable Row: 5x15
DB Rows: 3x15

Assistance
1a. Close Grip Floor Press: 3x15
1b. DB Shrugs: 3x20
1c. BB Curls: 3x12

Notes
Capped the PR set at ten and had every intention of getting five reps with the TM set, but it didn’t happen. I might have had a fifth rep in me, but I’ll get it for sure next time. Added some paused singles for shits and giggles.

Tuesday, 23 August 2016
Track Workout

15 min warm up
8x200m w/ 200m jog
15 cooldown

Notes
Splits: 34, 36, 35, 35, 34, 34, 35, 29.3
Recovery was 1:15-1:20, but took a full 2:30 rest before final 200.


#193

Wednesday, 24 August 2016
Cycle 19, Week 2, Day 3 - Deadlift [Rep maxes, TM for Reps]

Warm Up
agile 8, jumping jacks

Deadlift - [375 TM]
155x5, 185x5, 225x3
245x5
385x5
320x12 [PR]
375x3 [PR]

Superset w/ Deadlift
Box jumps

Assistance
Back Raise: 3x15
Hanging Leg Raise: 3x15

Conditioning [PM Session]
30 min run w/ a few strides after

Notes
Felt good to pull my current 1RM for a triple, with 1-2 left in the tank.
.

Thursday, 25 August 2016
Cycle 19, Week 2, Day 4 - Overhead Press [Rep maxes, TM for Reps]

Warm Up
agile 8, jumping jacks, band face pulls/pull a-parts

Overhead Press - [TM 145]
55x5, 70x5, 80x3
95x5
110x5
125x9 [tie PR]
145x4 [tie PR]

Superset w/ Press
Weighted Chins: 5,5,4,4,4 w/ 60lbs
BW Chins: 15, 12, 12 [neutral grip]

Assistance
1a. Incline Bench: 3x15 [w/ swiss bar & close grip]
1b. Chest Supported Row: 3x15 [elbows out]
2a. DB Hammer Curls: 3x10
2b. DB Shrugs: 3x20

Conditioning
Incline Treadmill Walk: 30:00, 2 miles, 10% incline

Notes
Par for the course press day. I seem to need about three attempts with a given weight before I get that extra rep.


#194

Friday, 26 August, 2016
Cycle 19, Week 3, Day 1 - Back Squat [Rep Maxes, TM for Reps]

Warm Up
agile 8, jumping jacks

Back Squat - [TM 280]
135x5, 135x5, 185x3
210x5
240x3
265x8 [PR]
280x6 [PR]

Superset w/ Squat
Box jumps

Assistance
Paused Front Squat: 5x5
Hanging Leg Raise: 5x15
Back Raise: 5x15

Notes
Great session today. Legs felt fresh and I left a couple in the tank on the 1+ set. Six reps with my TM took the life out of me, but I was happy to get that sixth rep.


#195

Saturday, 27 August 2016
Track Workout

15 min warm up followed by strides

2x200m w/ 200m jog (:34, :36)
1x400m w/ 400m jog (1:14)
2x200m w/ 200m jog (:36, :36)
1x400m w/ 400m jog (1:13)
2x200m w/ 200m jog (:35, :37)
1x400m w/ 400m jog (1:10)

25 min cooldown

Notes
Recovery was ~1:20 for the 200 jogs and ~2:30 for the 400 jogs.
.

Sunday, 28 August 2016
Cycle 19, Week 3, Day 2 - Bench Press [Rep maxes, TM for Reps]

Warm Up
agile 8, tuck jumps, band pull-aparts/face pulls

Bench Press - [240 TM]
95x5, 115x5, 135x3
185x5
205x3
230x5 [capped]
240x4 [sigh]

Superset w/ Bench
Inverted Row: 5x15

Assistance
1a. Close Grip Floor Press: 3x15
1b. DB Shrugs: 3x20
1c. BB Curls: 3x12

Conditioning
Treadmill: 30:00, 2 miles, 10-15% incline

Notes
I’m apparently incapable of benching 240 for five reps. Maybe next time I’ll shoot for six reps and see what happens as it’s probably becoming a mental thing.
.

Monday, 29 August 2016
Cycle 19, Week 3, Day 3 - Deadlift [Rep maxes, TM for Reps]

Warm Up
agile 8, jumping jacks

Deadlift - [375 TM]
155x5, 185x5, 225x3
285x5
320x3
355x5 [capped]
375x3

Superset w/ Deadlift
Box jumps

Assistance
Back Raise: 3x15
Hanging Leg Raise: 3x15

Conditioning [PM Session]
5 mile trail run

Notes
Everything felt heavy so I did what I could and moved on.
.

Tuesday, 30 August 2016
Cycle 19, Week 3, Day 4 - Overhead Press [Rep maxes, TM for Reps]

Warm Up
agile 8, jumping jacks, band face pulls/pull a-parts

Overhead Press - [TM 145]
55x5, 70x5, 95x3
110x5
125x3
135x5
145x3

Superset w/ Press
T-Bar Row: 5x12

Assistance
1a. DB Hammer Curls: 3x12-15
1b. Tri Extensions: 3x15
2b. DB Shrugs: 3x20

Notes
Woke up with a headache but wanted to get this cycle over with. I’ve been super busy at work since returning from vacation, but I’ll regroup and finish strong on my final three cycles of the 28 Weeks…


#196

Cycle 20, Week 1, Day 1 - Back Squat [Rep Maxes, TM for Reps]

Warm Up
agile 8, jumping jacks

Back Squat - [TM 275]
115x5, 135x5, 155x3
185x5
205x5
235x10 [capped]
275x5 [capped]

Superset w/ Squat
Box jumps

Assistance
Ab Wheel: 5x15
Back Raise: 5x15

Notes
The focus of this cycle is bar speed, bar speed, bar speed. Once it slows down, I’m shutting the set down. I'm also cutting back on assistance. Basically, I'm reloading and getting ready for those final two cycles of the 28 Weeks.


#197

Cycle 20, Week 1, Day 2 - Bench Press [Rep maxes, TM for Reps]

Warm Up
agile 8, tuck jumps, band pull-aparts/face pulls

Bench Press - [235 TM]
95x5, 115x5, 135x3
155x5
280x5
200x11 [capped]
235x4 [capped]

Superset w/ Bench
120 band pull-aparts

Assistance
1a. Machine Row: 3x15
1b. DB Shrugs: 3x20
1c. BB Curls: 3x10

Conditioning [PM]
5 mile run

Notes
Every rep was fast and explosive; the run was easy and relaxing.


#198

Busy few days, but the training didn't stop...

Cycle 20, Week 1, Day 3 - Deadlift [Rep maxes, TM for Reps]

Warm Up
agile 8, jumping jacks

Deadlift - [355 TM]
135x5, 185x5, 215x3
235x5
270x5
300x10 [capped, dead stop]
355x5 [touch and go]

Superset w/ Deadlift
standing long jumps

Assistance
Hanging Leg Raise: 5x15
Back Raise: 3x15
Leg Curl: 2x12

Conditioning [PM Session]
Track: 2x800m (2:39, 2:25; 3:00 jog between)

Notes
Awesome session. Reset my TM two cycles and will be focusing on bar speed with dead stop reps on the PR sets and touch and go on the TM sets.
.

Track Workout

Warm Up
3 mile cycle to track, followed by a 2 mile jog with strides, bounds, etc.

Track
12x200m w/ 200m jog recovery

Cool Down
1 mile easy run, 3 mile cycle back home

Notes
All 200s were 35 seconds, give or take a second. Recovery jogs were ~1:15.
.

Cycle 20, Week 1, Day 4 - Overhead Press [Rep maxes, TM for Reps]

Warm Up
agile 8, jumping jacks, band face pulls/pull a-parts

Overhead Press - [TM 135]
55x5, 65x5, 75x3
90x5
100x5
115x13 [PR]
135x6

Superset w/ Press
Cable Row: 5x15

Assistance
Dips: 3x20
DB Hammer Curls: 3x15
DB Shrugs: 3x20

Notes
Unexpected press PR today. Planned to cap at ten reps, but the weight was moving easy so I went ahead and went for the PR.
.

Cycle 20, Week 2, Day 1 - Back Squat [Rep Maxes, TM for Reps]

Warm Up
agile 8, jumping jacks

Back Squat - [TM 275]
115x5, 135x5, 165x3
195x3
220x3
250x10 [capped]
275x6 [PR]

Superset w/ Squat
Box jumps

Assistance
Paused Front Squat: 5x5
Ab Wheel: 5x15

Notes
I usually go with 155lbs for the paused front squats, but today I went with 135lbs and tried to explode out of the hole as fast as possible. It ended up being a lot harder than my usual 155lb paused squats. Just a reminder that I need to move the bar as aggressively as possible and not just put in the motions.
.

Cycle 20, Week 2, Day 2 - Bench Press [Rep maxes, TM for Reps]

Warm Up
agile 8, tuck jumps, band pull-aparts/face pulls

Bench Press - [235 TM]
95x5, 115x5, 145x3
165x3
190x3
215x9
235x5

Superset w/ Bench
120 band pull-aparts

Assistance
1a. Cable Row: 3x15
1b. Decline DB tri extensions: 3x15
2a. BB Curls: 3x10
2b. DB Shrugs: 3x20

Notes
Left the gym with a pump for the first time…ever? Maybe it was the new 5/3/1 shirt, who knows.


#199

Cycle 20, Week 2, Day 3 - Deadlift [Rep maxes, TM for Reps]

Warm Up
agile 8, jumping jacks

Deadlift - [375 TM]
145x5, 185x5, 225x3
250x5
385x5
315x10 [all dead stop]
355x6 [touch and go]

Superset w/ Deadlift
Box jumps

Assistance
Hanging Leg Raise: 5x15
Back Raise: 3x15

Notes
Another goal to check off my list. 315x10 dead stop.

Cycle 20, Week 2, Day 4 - Overhead Press [Rep maxes, TM for Reps]

Warm Up
agile 8, jumping jacks, band face pulls/pull a-parts

Overhead Press - [TM 135]
55x5, 70x5, 80x3
95x3
110x3
120x10 [tie PR]
135x6 [tie PR]

Superset w/ Press
Face Pulls: 6x20

Assistance
Dips: 3x20
DB Hammer Curls: 3x15
DB Shrugs: 3x20


#200

Cycle 20, Week 3, Day 1 - Back Squat [Rep Maxes, TM for Reps]

** Warm Up**
agile 8, jumping jacks

Back Squat - [TM 275]
115x5, 135x5, 175x3
205x5
235x3
260x9 [Rep PR]
275x7 [tie PR]

Superset w/ Squat
Box jumps

Assistance
Paused Front Squat: 5x5
Ab Wheel: 5x15

Conditioning [PM]
5 mile trail run

Cycle 20, Week 3, Day 2 - Bench Press [Rep maxes, TM for Reps]

** Warm Up**
agile 8, tuck jumps, band pull-aparts/face pulls

Bench Press - [235 TM]
95x5, 115x5, 145x3
175x5
200x3
225x7
235x5

Superset w/ Bench
band pull-aparts

Assistance
1a. Cable Row: 3x15
1b. Decline DB tri extensions: 3x15
2a. BB Curls: 3x10
2b. DB Shrugs: 3x20

Cycle 20, Week 3, Day 3 - Deadlift [Rep maxes, TM for Reps]

** Warm Up**
agile 8, jumping jacks

Deadlift - [375 TM]
145x5, 185x5, 225x3
265x5
300x3
335x7 [dead stop]
355x7 [PR, touch and go]

Superset w/ Deadlift
Box jumps

Assistance
Hanging Leg Raise: 5x15
Reverse Hyper: 3x15

Conditioning
Hill Sprints – 12x~40yards

Notes
Catching up with logging my training after a hectic few days. I have one more session of the current cycle and then it's on to the final two cycles of the 28 Weeks. The finish line is in sight...