SQ - bar x 3 135 x 3, 185 x 3, 225 x 3, 275 x 3 RPE 8 Belt, 315 x 3 RPE 9 Belt, 300 x 3 RPE 9 Belt

Never fails, as soon as I get up over 300# in the squat, my elbows start barking. Really put a damper in the bench work that followed.

Touch & Go BP - bar x 3, 95 x 3, 135 x 2, 165 x 2 RPE 7.5, 185 x 2 RPE 9, 175 x 2 RPE 9

Close Grip Floor Press - bar x 6, 95 x 5, 135 x 5 RPE 7, 155 x 5 RPE 9, 155 x 5 RPE 9.5

Had a buzzing feeling in my head. Possibly anxiety related. The 100 day shit for the orange shit stain's ascendancy sent me into a bit of a mental health backslide.

2 Count Pause SQ - bar x 5, 95 x 3, 135 x 3, 185 x 3, 225 x 3, 255 x 3 RPE 7.5, 285 x 3 RPE 9, 270 x 3 RPE 8.5

Rack BP, safeties at chest level - bar x 3, 95 x 3, 135 x 4, 155 x 3 RPE 8, 175 x 3 RPE 9, 165 x 3 RPE 8, 165 x 3 RPE 9

Stiff(ish) leg Trap bar DL - 135 x 4, 185 x 4, 225 x 4 RPE 7.5, 275 x 4 RPE 8. 275 x 4

BP - bar x 4, 95 x 2, 135 x 2, 165 x 2 RPE 8, 185 x 2 RPE 9, 175 x 2 RPE 8, 175 x 2 RPE 8.5, 175 x 2 RPE 9

Bench suck fest continues...

DL - 135 x 2, 225 x 2, 315 x 2 RPE 8, 365 x 2 RPE 9, 345 x 2 RPE 8.5, 345 x 2 RPE 9

Single Arm DB OHP - 35# x 4 ea., 50# x 4 ea. RPE 7.5, 55# x 4 ea. RPE 8.5, 55# x 4 ea. RPE 9

Fr. SQ - bar x 4, 94 x 4, 135 x 4 RPE 7.5, 165 x 4 RPE 8.5, 165 x 4 RPE 9, 155 x 4

SQ - bar x 5, 135 x 2, 185 x 2, 225 x 2, 265 x 2 RPE 7.5

SQ (belted) 295 x 2 RPE 8.5, 325 x 2 RPE 9.5, 305 x 2 RPE 9

Touch & Go BP - bar x 6, 95 x 6, 135 x 6 RPE 7, 155 x 6 RPE 8, 175 x 5 - fail on 6

CG BP - 95 x 4, 135 x 4, 155 x 4 RPE 8.5, 150 x 4 RPE 9

Had some elbow pain so I did some Voodoo Floss work.

SQ - bar x 5, 95 x 2, 135 x 2, 185 x 2, 225 x 2, 225 x 2 275 x 2 RPE 8, 315 x 2 RPE 9, 290 x 2 RPE  8.5, 290 x 2 RPE 9

2 Count Pause BP - bar x 5, 95 x 2, 135 x 2, 155 x 2 RPE 7.5, 175 x 2 RPE 9, 165 x 2 RPE 8, 165 x 2 RPE 9

Pendlay Rows - 135 x 6, 155 x 6 RPE 7.5, 165 x 6 RPE 8, 165 x 6

Low energy today. Had a sinus headache the last couple days. Last vestiges of a cold I had a couple weeks ago. I dunno...where does the cold season end and the allergy season begin.

Was a grind just walking down the stairs to the gym today. I'll give it and RPE 8 out of 10.

BP - bar x 4, 95 x 4, 135 x 4, 165 x 4 RPE 8, 185 x 3, failed on 4. 165 x 4 RPE 8.5, 165 x 4 RPE 9.
I overshot my target on this. Ego got in the way. My bench press continues to be balls deep in suck. I may be looking for excuses but the base of my thumb has been sore from all the bass guitar playing.

DL - 135 x 4, 225 x 4, 315 x 4 RPE 8.5, 335 x 4 RPE 9, 305 x 4 RPE 8, 305 x 4 RPE 8

DB OHP - 35# 6 each, 50# x 6 each RPE 7.5, 60# x 6 each RPE 9, 155 x 6 RPE 9

2-Count Pause SQ - bar x 6, 135 x 6, 185 x 6 RPE 8, 185 x 6 RPE 8, 170 x 6 RPE 6

Everything felt way heavier than it should today.

6 Kettlebell Movements You Should Be Doing

Pictured: kettlebells with sadness cropped out

1.) The Doorstop - A 30# KB should be sufficient to keep most interior doors propped open. I might suggest a heavier KB (55#) to keep a heavier insulated exterior door open. A 70# KB may be needed to keep the same door open on a windy day.

2.) Swings - I find the following tempo helpful: "One, I hate my life! Two, I hate my life..." Try not to succumb to tedium. If you manage to complete 10,000 swings, congratulations, you are now certified! Certified to judge when to take down any "wet paint" signs.

3.) Circus Get-ups - Lay on the ground. With KB in hand straighten arm, stand up and lay back down. Switch hands and repeat. Do this over and over again until you suffer an existential crisis which should be about 5 reps per side.

4.) The Snatch - no reason other than I just wanted to say "snatch"

5.) Cleans - Those things are practically dust magnets. An old, ripped T-shirt does the job nicely.

6.) Goblet Squats - Because a barbell's too heavy for such a delicate flower.