TVA+Ant/wd2+1

🐪 September Notes

 Lbs: 147.6!!!!!!!! IT'S A MIRACLE!!!!!! 🎉

Wow. It's week 14 of my cut and I'm just NOW seeing a bunch of downward movement. Ri-fucking-diculous. Now I"m fucking over tired of this deficit and need to stop the cut early.

Despite SO many diet breaks over the summer (not only did I lose no weight) but now my cut has been so extended I"m right back at square 1 (ok...more like 2) with my sleep. :(

Measurements: 9/23

W= 29.5.   ↓.5

H= 37.       same

B= 35.       ↓.5

N= 34.      ↓.5

T= 20.      ↓.5

A= 13.      same-ish

Next cut goalz: Ballz to the wall. No holds barred. Get to ≤135lbs. Hold there until June. THEN do a slow reverse (+100 cal/month) back to 2050 over the summer of 2024. 

Avalon (3rd tier)

TR: 6,8,

L: 9+ didn't finisih last two boltz & anchors

🔺SS301a/jr20/wd2+1

 wd2

+

SS301a

sb side lunge #20 x 8/8

TKE (Black band) squat #20s x 8

rest 1min x 3

--

elve dL #85

smith glute kick backs #15 x 10/10

rest 1min x 3

--

BB step ups #30 x 10/10

seated GM #30 x 12

rest 1min x 3

--

JR20: 

+

wd1

tva/wd2+1

 wd2

--

TVA
--

wd1

g1/roll/wd1

 wd1

--

g1: 

L: 6,8,9, 11b proj 2t, 11a->9

TR: stiff 10d, 11a

--

Roll dat shit

TS302a/jr20/wd2+1

 wd2

+

TS302a:

ATG split squat (3r tot) #10s x 10/10.  *No heel lift

sb curtsey #25 x 10/10

--

kb front squat incl #30/wv x 10

sngl glute press elev #20 x 10/10

1min rest

--

sngl leg ext #35 x 10/10

sngl kb dL #40 x 10/10

1min rest

+

JR20: 5/30

+

wd1

Wd2/TVA/wd1

 Wd2

--

TVA 

--

Wd1

g1/5rft2/wd1

 wd1

+

g1:

L: 8,8,9,10d clean,10d clean

TR: 11b

    *lat hurts from 12a, takin' it easy today.

+

5rft2

TS302b/jr20/wd2

wd2  

+

TS302b:

smith sit squat #66 (-2r) x 10

dB side lying abd #20 x 10/10

1min rests

--

cable RDL #50 x 10

belt asst'd sissy squat #18 x 10

1min rests

--

ugi sngl leg squat touch #4 x 10/10

BB seated good morning #30 x 10

1min rests

--

LEftover amarap core:

4min:

8 hanging leg raises #15

8 ab splitter

=2

+

JR20 10/50

TVA/wd2+1

 wd2

--

TVA

--

wd1

TB30/jr20/wd2

  wd2

+

TB30:

static lunges #20s x 8/8

conc. curl #20s x 8/8

1 min rest x 3

--

elev sumo #80 x8

sngl lat pulldown #60 x8/8

1 min rest x 3

--

pancake dL #28s x 12

narrow BB chest press #55 x 10

1 min rest x 3

--

Ugi glute press #50 x 10

OHP #20s x 8

1 min rest x 3

+

JR20: 5/30

g1/wd1/roll+ant tib

 g1:

L: 8,9,10a, 11b proj, 11a

TR: 12a, 11a

--

roll

--

wd1

TS302a/jr20/wd2+1

wd2

+

TS302a:

ATG split squat (3r tot) #10s x 10/10.  *No heel lift

sb curtsey #25 x 10/10

--

kb front squat incl #30/wv x 10

sngl glute press elev #20 x 10/10

1min rest

--

sngl leg ext #35 x 10/10

sngl kb dL #40 x 10/10

1min rest

+

JR20: 5/25

+

'wd1

TVA/wd2+1

wd2

--

TVA

--

wd1

g1/5rft2/wd1

 g1:

L: 8,7,10a, 11a PROJ COMPLETED, 11a PROJ COMPLETED

TR: 11d 1f, 11c clean, 11a clean

--

wd1

--

5rft2

TS302b/wd2+1/jr20

    wd2

+

TS302b:

smith sit squat #66 (-2r) x 10

dB side lying abd #20 x 10/10

1min rests

--

cable RDL #50 x 10

belt asst'd sissy squat #18 x 10

1min rests

--

ugi sngl leg squat touch #4 x 10/10

BB seated good morning #30 x 10

1min rests

--

LEftover amarap core:

4min:

8 hanging leg raises #15

8 ab splitter

=2.5

+

JR20 5/35

+

wd1

TB30/jr20/wd2

  wd2

+

TB30:

static lunges #20s x 8/8

conc. curl #20s x 8/8

1 min rest x 3

--

elev sumo #80 x8

sngl lat pulldown #60 x8/8

1 min rest x 3

--

pancake dL #28s x 12

narrow BB chest press #55 x 10

1 min rest x 3

--

Ugi glute press #50 x 10

OHP #20s x 8

1 min rest x 3

+

JR20: 10/45

TVA/wd2+1

*emergency rest day switch!!! 

wd2

+

TVA

+

wd1

g1/wd1/roll

 g1:

L: 7,8,10a, 11b proj mess

TR: 11c, 11c

--

wd1

--

***DO NOT DO TOTAL BODY WO B4 CLIMBING!

TB30/wd2+1

 wd2

+

TB30:

static lunges #20s x 8/8

conc. curl #20s x 8/8

1 min rest x 3

--

elev sumo #80 x8

sngl lat pulldown #60 x8/8

1 min rest x 3

--

pancake dL #28s x 12

narrow BB chest press #55 x 10

1 min rest x 3

--

Ugi glute press #50 x 10

OHP #20s x 8

1 min rest x 3

+

JR20: 10/40

+

wd1

Wd2/TVA/wd1

 Wd2

+

TVA

+

Wd1

g1/wd1/roll+ant tib

 g1:

L:6,8,10b,11a proj (1t), 11b proj overhang

TR: 11d, 11d

--

wd1

--

ROll + ant tib work (wall ant tib x 20/sngl calf raise x 20/20/wall ant tibx20/bent knee sngle calf raise x 15/15/wall anti tibx20/sngl calf raise x 20/20/wall ant tibx20/bent knee sngle calf raise x 15/15)

TS302a/wd2/jr20

    wd2

+

TS302a:

ATG split squat (3r tot) #10s x 10/10.  *No heel lift

sb curtsey #25 x 10/10

--

kb front squat incl #30/wv x 10

sngl glute press elev #20 x 10/10

1min rest

--

sngl leg ext #35 x 10/10

sngl kb dL #40 x 10/10

1min rest

+

JR20: 10/40

g1/wd1/5rft2

wd1

--

 g1

L: 9,8,10a, 11a proj Orange, 10c

TR: 11c, 11d, 11a

--

5rft2

TS302b/jr20/wd2

   wd2

+

TS302b:

smith sit squat #66 (-2r) x 10

dB side lying abd #15 x 10/10

1min rests

--

cable RDL #40 x 10

belt asst'd sissy squat #18 x 10

1min rests

--

ugi sngl leg squat touch #3 x 8/8

BB seated good morning #30 x 10

1min rests

--

LEftover amarap core:

4min:

8 hanging leg raises #15

8 ab splitter

=2.5r

+

JR20 10/30

TVA/wd2+1

 Wd2

+

TVA

+

Wd1

TB30/jr20/wd2+1

 wd2

+

TB30:

static lunges #20s x 8/8

conc. curl #20s x 8/8

1 min rest x 3

--

elev sumo #80 x8

lat pulldown #73/ea x 8

1 min rest x 3

--

pancake dL #25s x 10

narrow BB chest press #55 x 10

OHP #20s x 8

1 min rest x 3

+

JR20

+

wd1

G1/wd1

 wd1

+

g1:

L: 7,8,10a, 10d fail, 10d mess, 10b

TR: 11c, 11b