Nov 2
HC MP 115 1/5/1
HC MP 115 1/3/1
PC MP 140 3/4
FS 155 4/3
HC MP 125 1/6/1
HC MP 125 1/5/2
60 second planks 3
Nov 3
C2 rower 5k 21:51.7 pr
500 split 2:11.2
Nov 4
DL 135 5/2
DL 240 4/3
PC 160 3/4
60 second planks 4
C2 rower 3.5k 15:33.8
500 split 2:13.4
Nov 5
BP 135 5/1
BP 170 7/5 messy
VP 9/5
60 second planks 5
Nov 7
DL 135 5/2
DL 240 5/3
PC 160 3/5
60 second planks 5
C2 rower 2k 8:31.9
Nov 9
HC MP 115 1/5/2
PC MP 140 3/5
FS 155 4/3 - stalled
HC MP 125 1/6/2
HC MP 125 1/5/1
60 second planks 3
Nov 10
DL 135 5/2
DL 245 3/3
PC 165 3/3
C2 rower 3.5k 15:46.4
overtrained
Nov 11
C2 rower 5k 22:13.1
500 split 2:13.3
Nov 13
BP 135 5/1
BP 175 5/5 stronger
VP 10/1
VP 9/4
60 second planks 5
C2 rower 3/500 meter intervals 1 minute rest
2:01.0
2:00.8
2:01.9
Nov 14
DL 135 5/2
DL 245 4/3 better
PC 165 3/4
C2 rower 3.5k 15:36.6
Nov 16
MP 115 3/2
PC MP 145 2/4
FS 155 5/3
HC MP 130 5/3
60 second planks 3
Nov 18
DL 135 5/2
DL 245 5/3 - weak
PC 165 3/5 - barely
60 second planks 5
Nov 19
C2 rower 5k 22:15.1
Nov 20
BP 135 5/1
BP 175 6/5
VP 10/2
VP 9/3
60 second planks 5
Nov 21
C2 rower 5k 21:40.9 pr
Nov 22
DL 135 5/2
DL 250 3/3
PC 170 3/3
60 second planks 3
C2 rower 3.5k 15:17.7
Nov 23
HC MP 115 3/2
PC MP 145 2/5
FS 160 3/3
HC MP 130 5/3
60 second planks 3
Nov 26
DL 135 5/2
DL 250 4/3
PC 170 3/4 - fail on last rep
60 second planks 3
Nov 27
C2 rower 5k 22:27.0
Nov 28 - 5/3/1 week 1
working from 195 90% 1RM
BP 130 5/1
BP 145 5/1
BP 165 11/1 - 225.4395
DB Press 45 15/1
DB Press 45 11/1
DB Press 35 15/1
DB Press 35 12/1
DB Row 55 10/5
Nov 30 - 5/3/1 week 1
working from 155 90% 1rm
PC FS 100 5/1
PC FS 115 5/1
PC FS 130 11/1 - 177.619
Leg Press 230 15/3
Leg Press 230 12/2
Leg Curl 65 10/3
