saturday events at home gym.

**Swiss bar OHP**

bar x 20 x few

110 x 5 x 2

155 x 5

175 x 3

190 x 3

200 x 3

210 x 3

**Press medley**

floor to overhead x 5 - barbell @ 175

Floor to overhead x 4 - keg @ 135

Floor to overhead x 3 - Dumbell @ 100 (1 arm press)

did this 3x

**Tyre flip/keg carry**

Tyre flip 20m --- run back 20m with 135 keg

40 seconds

39 seconds

38 seconds

got a tad faster each time

that was it. Was still a pretty productive session, overheads have come a long way since the Swiss bar presses all had some in the tank and pretty much all of it were PR's. Shame I couldnt get upto other gym though to use the real kit, made do with what I had at home gym.

thanks coke! im getting there slowly but surely.

Deadlift

**Deads from floor**

bar x 20 x few (sldl)

135 x 10 x 2

__add bands__

135 x 6

225 x 5

315 x 3

315 x 3

315 x 3

315 x 3

315 x 3

315 x 3

315 x 3

315 x 3

**Front squats**

135 x 10

175 x 5

225 x 5

__all paused upto this point__

265 x 3

315 x 3

335 x 3 (pr)

365 x 1 (pr)

**Big tri set**

A) DB rows - 4 sets of 15

B) Facepulls - 4 sets of 20

C) Shrugs - 4 sets of 25

Some gay curls to finish off

focus tonight was on speed and technique in the deadlifts. I filmed a few sets to see if I could get my head position sorted and I achieved what I wanted tonight + some front squat PR's too. I'll try 405 in the coming weeks and get a vid!