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Sarms1 Ostarine (MK-2866) Log

travishibachi said:
Saturday-Day 20

Warm up: 5 min jog

Plank-3:00

1-arm 1-leg RDL(53 KB): 3x10 alternated w/
3x25 hip hikes w/added hip flexion

Reverse lunges: 3x25/side (Rest 1 min)

Cooldown: 5 min jog
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Man you have some really interesting workouts bro. I like it. It's different.
 
Hey bro check out rocktape for those shin splints or any other pains u got , a proven performance enhancer and healer .


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Flip Digler said:
Hey bro check out rocktape for those shin splints or any other pains u got , a proven performance enhancer and healer .


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Click to expand...

Thanks dude I've tried it it doesn't work for my shin splints. I just need to do a lot of joint capsule and soft tissue mob stuff. Appreciate the suggestion though.
 
Monday-Day 22

Today was strength. I don't know why I try to do cleans or deadlift on Mondays cuz I never feel as strong or as coordinated. But I did hang cleans today and it was awful ha.

Warm up: 5 min invisible jump rope

Hang clean(EMOM): 6x3 on min@185

Hip hikes(bodyweight)@24": 50/35/20 (Rest 2 min)

Cooldown: 5 min jog

Feeling okay although I tweaked an intercostal (rib) muscle doing the hang cleans. Will be doing some more stuff in a little bit probably core and bodyweight. Update to follow!
 
Monday-Day 22: Part 2

Front lunges(bodyweight): 50/35/20
alternated w/reverse lunges(bodyweight): 50/35/20 (Rest 2 min)

Pistol squats(bodyweight): 3x10 (5 sec negative with 3 sec pause at bottom) (Rest 2 min)

Cooldown: 5 min invisible jump rope

Since I did really high rep bodyweight exercises I took 2 min rest instead of just 1 min to help with recovery.
 
travishibachi said:
Well I haven't really worked out like I usually do the last couple days so I've been trying to do functional exercises for my legs and some core work. This week will be much more routine.
Click to expand...

Thats good though, I like it. I do more of a bodybuilding routine these days.
 
Tuesday-Day 23

Yesterday was conditioning. For some reason my left side has not been feeling as stable lately and my tricep, levator scapulae and lat seem to fatigue and feel out of place so I'm guessing it's due to tightness. Rib muscle on my right is still tweaked too so I'm going to see if I can get a 30 minute massage at the place my cousin teaches yoga. Soft tissue restrictions suck balls! Other than that my workout was clear cut and pretty challenging since I did tabata intervals for pushups and squats. For those of you not familiar with Tabata it is a type of interval protocol consisting of 8 intervals of 20 sec maximal effort followed by 10 sec rest. It greatly increases work capacity by improving V02 max and anaerobic endurance.

Workout

Warm up: 5 min jog

Tabata pushups-attempted to hit 90 or above for total reps
Rd 1: 12
Rd 2: 12
Rd 3: 12
Rd 4: 12
Rd 5: 12
Rd 6: 10
Rd 7: 10
Rd 8: 9

Total: 89

Rest 2 min

Air squats-attempted to do sets of 16 for all intervals
Rd 1-8: 16
Total: 128

Cooldown: 5 min invisible jump rope

So...I hit my numbers for air squats even though I've been having medial knee pain due to tight posterior tib(s) but I failed on my goal for pushups. Fortunately, I know I could've gotten 90 or above had I started with sets of 10 instead of being ballsy and doing sets of 12 and then falling off towards the end. I am confident that I can get 90 the next time I try this workout and my new goal for air squats is 18 for all sets. I haven't done tabata in months which was a mistake because it is arguably the easiest way to increase endurance for anything whether it be bodyweight, kettlebell swings etc. You could even do weighted exercises like cleans, squats, presses using the tabata protocol and you would still gain numerous benefits. Today is strength so I'm going to knock out this workout and update will be up in a little bit.

What are everyone's plans for Thanksgiving???
 
Wednesday-Day 24

Strength. Did some presses and some more unilateral stuff for my leg. Little bit of snapping by my patellar tendon but probably cuz my quads have been tight. Oh well!

Warm up: 5 min jog (approx 800m)

Workout

Seated external rotation(30# res band): 2x20 (Rest 1 min)
Resistance band bird dogs(50# band): 2x20 (Rest 1 min)

Sots press: 1x5/side (Rest 2 min)
Kettlebell press from split jerk position: 3x5/side (Rest 2 min)

Bulgarian split lunges: 2x25 (Rest 1 min)

Cooldown: 5 min jog

I have to work security tonight since it's the busiest bar night of the year...wish me luck!
 
You are entering into your 3rd week be prepared for some sick gains, because things are about to kick in and hit hard. :o
 
Thursday-Day 25

Rest. Ate way too much Thanksgiving food! It was good at the time but the blood sugar spike/plummet was awful. Should had more healthy fats to blunt my body's glucose absorption response. Oh well...
 
Dude same here, I felt like shitttt all night, was late to work because I finally got some sleep and over slept haha! After eating healthier the last year....I don't know if I want to go back to junk food it really does make a difference.


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Eatliftsleeprepeat said:
Dude same here, I felt like shitttt all night, was late to work because I finally got some sleep and over slept haha! After eating healthier the last year....I don't know if I want to go back to junk food it really does make a difference.


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Click to expand...

I don't like that I can't eat some of the stuff I used to love as a kid. Macaroni used to be my friend :/
 
travishibachi said:
I don't like that I can't eat some of the stuff I used to love as a kid. Macaroni used to be my friend :/
Click to expand...

I always get a craving for it too brother lol. I have to ask myself before each meal, "will this contribute to my bodybuilding goals?". If the answer is no, I try to keep it out
 
Friday-Day 25

Yesterday was strength. I haven't been over to my friend's much in the last 2 weeks so I've been doing my workouts at home which is fine cuz it helps me stay creative.

Workout

Warm up: 5 min jog

Resistance band bird dogs: 2x20 (Rest 1 min)
Seated external rotation: 2x20 (Rest 1 min)

Plank-4:00

Bulgarian split lunges: 2x50/side (Rest 1 min)
Alternating forward to reverse lunges: 1x75/side

Cooldown: 5 min jog

I had to work at 10 and woke up very late since my sleep schedule has been messed up. Workouts are going well though despite the fact that the right half of my face looks more like a chipmunk than a human being ha. The plank was fairly easy although my left trap is really tight which I think is pulling my shoulder forward and causing it to fatigue quickly so I need to remedy that. About to do a kettlebell swing workout before work so we'll see how it goes!
 
Saturday-Day 26

Yesterday was conditioning. I've been getting to bed really late after work so I haven't made it to the open class at my buddy's crossfit gym in 2 weeks or so. So I just worked out at home and played some League of Legends ha.

Workout

Warm up: 5 min invisible jump rope

Plank(supposed to be 5 min)-6:45!!!

KB swings-3 sets of 10/15/25/50 (Rest 3 min)
(take small breaks in between each small set)

Rd 1-5:34
Rd 2-5:43
Rd 3-5:24

Cooldown: 5 min jog

I was kind of bummed I couldn't do all 5 sets because the only thing limiting me was my grip endurance on the left side. For some reason my left forearm was fatiguing and my right side wasn't hardly at all so I just did 3 sets since my round times would have fallen off significantly. Wasn't out of breath at all! I'll have to do some mobility work on my left forearm and get a massage for the left side of my back or something though. But I pr'd the fuck out of my plank! Not something I had expected to improve on since I only do them here and there but I'll take it. Now I'm wondering what kinds of things I'm going to demolish this coming week. The osta is for sure kicking in and I am fine with that haha.

**On a side note, has anyone noticed an increase in sex drive while taking ostarine? Mine is pretty high anyways but my arousal state is becoming a problem ha I feel like I am always ready to go and the intensity of erections is borderline painful. I wear jeans to work and when there are hot girls at the bar I have to remove myself from the area haha. Not trying to be too explicit but I definitely have noticed a difference. Oh and vascularity is up too. I will take a picture as soon as I can I have had spider veins start to come in on my shoulders, biceps and even my lower abs. Very nice :)
 
Nice! Get us some vascularity pics

As far as libido, I've never noticed any increase in my libido with osta, neither have I ever felt a drop. Sarms just never really effected my libido which is just the way I like it
 
jbranken said:
Nice! Get us some vascularity pics

As far as libido, I've never noticed any increase in my libido with osta, neither have I ever felt a drop. Sarms just never really effected my libido which is just the way I like it
Click to expand...

I think maybe since almost everything I do is full-body and I've been doing a lot of leg work my testosterone levels have increased slightly. No complaints ha.
 
I'm also having some wicked erections. At work we have a super hot office manager and a good looking secretary and it's dangerous being in the same room with them!


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Sunday-Day 27

Yesterday was a rest day so I didn't do much at all...but I got restless from not being very active so I did a plank before bed. Pr'd again! I don't know how but my core strength and endurance has been going up steadily and I haven't done a plank above 3 minutes or so in the last few months. Looks like ostarine might increase strength in more than just reps or weight. No complaints here! This should help me to deadlift 3 times my bodyweight before the end of the year.

Plank-7:20

This is pretty crazy since I just did one for 6:45 on Saturday but I guess since my recovery is much improved my muscles adapt better to any stimuli I can provide. I honestly think I could hit 10:00 by the end of my cycle. You guys weren't kidding when you said it would kick in big time around the 3 week mark. Posting Monday's workout shortly :)
 
Monday-Day 28

Today was strength. Worked out with my two buddies real quick at my garage gym I set up last year and then went and saw Hunger Games Catching Fire. It was a pretty good movie since Jennifer Lawrence is a hottie although there was a little too much drama for my attention span. I'm all about the action scenes! Here was the first workout I did:

Workout

Warm up: 5 min invisible jump rope

Barbell snatch(for form): 3@95, 3@115, 3@135 (Rest 1 min)
Death by clean&jerk on min(135): 1,2,3,4,5
(Rest 1 min)
Pullups(bodyweight): 3x10 (Rest 1 min) **Way too easy but pressed for time**

Movie time

Warm up: 5 min invisible jump rope

Workout

KB reverse lunge to 1-leg RDL(53#): 3x10 (Rest 1 min)

1-arm DB Bulgarian split squat from deficit(45#): 3x10 (Rest 1 min)

Forward lunge alternating to reverse lunge(bodyweight): 2x50/50 (Rest 1 min)

Hip flexion hold-5:00 total hold time (glute was spasming at this point)

Cooldown: 5 min invisible jump rope

I hope I'm not too sore tomorrow for deadlift and KB swings since I'm working out with my friend tomorrow at his kettlebell gym. I gotta keep up with him even though he outweighs me by 50 lbs ha. And today is my birthday! Holla
 
travishibachi said:
Sunday-Day 27

Yesterday was a rest day so I didn't do much at all...but I got restless from not being very active so I did a plank before bed. Pr'd again! I don't know how but my core strength and endurance has been going up steadily and I haven't done a plank above 3 minutes or so in the last few months. Looks like ostarine might increase strength in more than just reps or weight. No complaints here! This should help me to deadlift 3 times my bodyweight before the end of the year.

Plank-7:20

This is pretty crazy since I just did one for 6:45 on Saturday but I guess since my recovery is much improved my muscles adapt better to any stimuli I can provide. I honestly think I could hit 10:00 by the end of my cycle. You guys weren't kidding when you said it would kick in big time around the 3 week mark. Posting Monday's workout shortly :)
Click to expand...

Oh yea bromigo, week 3 is the biggie. It was funny my first time running OSTA because I was really unimpressed week 1 and 2 and didn't listen when everyone was telling me that week 3 or 4 is the kicker, but then week 3 hit and I be like "GODDAMN".

Great log so far, keep up that hard work and you should see some really nice results. I started running some Sarms1 OSTA myself and loving it so far and its only just over a week. Cant wait to see what happens come week 3!
 
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Liffalot said:
Oh yea bromigo, week 3 is the biggie. It was funny my first time running OSTA because I was really unimpressed week 1 and 2 and didn't listen when everyone was telling me that week 3 or 4 is the kicker, but then week 3 hit and I be like "GODDAMN".

Great log so far, keep up that hard work and you should see some really nice results. I started running some Sarms1 OSTA myself and loving it so far and its only just over a week. Cant wait to see what happens come week 3!
Click to expand...

Thanks, bro! Lifts went up again today. Stay tuned :)
 
Tuesday-Day 29

Yesterday was supposed to be conditioning but I did some strength exercises too since I worked out with my friend at his kettlebell gym. He's...pretty damn strong ha.

Warm up: Dynamic stretching, plyometric exercises

Workout

Sumo deadlift: 5@275, 5@315, 5@365 (Rest 2-3 min)
Superset TGU(53): 3x3/side
Romanian deadlift: 1@405, 3@405 (Rest 3 min)

Box jumps(EMOM): 5 on min for 10 min(Rest 2 min)

HSPU from deficit: 3x5 (Rest 2 min)

3 rds(with partner): 10 KB snatch(53) per arm alternated with rope slams(done until partner completes snatch)

(Rest 2 min)

Atlas stones carries(148#): 1x3 (Rest 2 min)

KB swings: 4x25 (Rest 1 min)

Cooldown: 5 min invisible jump rope

Pr'd on my reps at 405 but kinda bummed since I was shooting for 5@405. I think I could get it next time my left side was definitely fatigued from all the lunges the day before as well as the hip flexion hold. Might be taking today off not sure yet haha.
 
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Wednesday-Day 30

Strength. Lower back is a little sore but feels okay. Hamstrings are pretty sore from deadlift and kettlebell swings. Lunges are probably still causing some DOMS so I just did some rehab exercises and will do some bodyweight stuff for Thursday's conditioning. Here was the workout:

Warm up-5:00 on treadmill (approx. 800 meters)

Workout

1-leg RDL(added resistance band for increased abduction requirements): 2x10, 1x20 (Rest 1 min)
1-leg glute bridges(bodyweight): 2x20 (Rest 2 min)

Bulgarian split squat(53# KB in front rack): 3x10 (Rest 1 min)

Cooldown-5:00 jog

Not an extremely difficult workout but I'm feeling somewhat broken down from the last couple days of workouts plus the right side of my jaw is extremely swollen from my wisdom teeth coming in so I'm sure that's making recovery a little more taxing with my immune system compromised. Can't wait 'til I get these fuckers taken out I miss having a regular face...one that doesn't look part chipmunk. Fuck!
 
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Haha it's temporary bro. You wont look like a chipmunk forever :D

Looks like you're still going hard
 
stevesmi said:
you can't PR everyday bro and you definately DO NOT want to. keep the momentum going and remember to de-load to protect your body.
Click to expand...

Agreed, after 2-3wks of going for PR's strength will actually go down. Gotta give that CNS a break.
 
stevesmi said:
you can't PR everyday bro and you definately DO NOT want to. keep the momentum going and remember to de-load to protect your body.
Click to expand...

Thanks, bro. I've been doing the Wendler program here and there so I try to deload completely every 4th week and will do light weight high reps or do strictly bodyweight stuff. Hope you had a good Thanksgiving!
 
Thursday-Day 31

Today was conditioning. Lower back is still sore as are my chest and shoulders and forearms from the kettlebell swings and snatch but these things happen haha. I just did pushups today since I wanted to improve my tabata numbers from last time.

Warm up: 5 min jog on treadmill

Mobility: Sleeper stretch 1 min/side

Workout

Tabata pushups w/2 min rest between rounds

Tabata 1
Rd 1: 10
Rd 2: 11
Rd 3: 11
Rd 4: 11
Rd 5: 11
Rd 6: 11
Rd 7: 11
Rd 8: 12

Total: 88

Rest 2 min

Tabata 2
Rd 1: 12
Rd 2: 11
Rd 3: 11
Rd 4: 11
Rd 5: 11
Rd 6: 11
Rd 7: 11
Rd 8: 12

Total: 90

Paced myself on the first one but fell short of 90 so I turned it up a notch and hit 90 on my second tabata. The first one was good because now I know I can still hit my numbers at the end and with tabata it's all about consistency and not falling off. Solid! :)
 
Last edited:
Plateaus are inevitable, and you just have to Deload every so often to give your body a break before hitting it hard again. That's the best wat to make consistent gains
 
Friday-Day 32

Today was strength. My chest is sore as fuuuuuuuck. But I guess that's what I get for doing 2 Tabata rounds ha so I just gotta suck it up for the next 2 or 3 days. I decided to do back and front squats today here was the workout.

Warm up: 5 min jumping jacks

Workout
Front squat/back squat-1 single for front squat, triple for back squat (Rest 2 min between sets)

Front squat/back squat: 255, 265, 275, 285, 295, 300

Front squat reps: 6
Back squat reps: 15

(Rest 1 min)

Tabata air squats
Rd 1: 18
Rd 2: 18
Rd 3: 18
Rd 4: 18
Rd 5: 18
Rd 6: 18
Rd 7: 20
Rd 8: 21

Total: 149

Hip hikes(bodyweight): 2x25 (Rest 1 min)
1-leg RDL (resistance band): 2x20 (Rest 1 min)

Cooldown: 5 min jog

My legs are so sore...
 
Last edited:
Liffalot said:
Oh yea bromigo, week 3 is the biggie. It was funny my first time running OSTA because I was really unimpressed week 1 and 2 and didn't listen when everyone was telling me that week 3 or 4 is the kicker, but then week 3 hit and I be like "GODDAMN".

Great log so far, keep up that hard work and you should see some really nice results. I started running some Sarms1 OSTA myself and loving it so far and its only just over a week. Cant wait to see what happens come week 3!
Click to expand...

That was exactly what I thought about Ostarine. Today its one of my favorites because of its versatility. Sarms1 is legit fa sho.. Keep getting in those crazy workouts bro

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Shrine said:
That was exactly what I thought about Ostarine. Today its one of my favorites because of its versatility. Sarms1 is legit fa sho.. Keep getting in those crazy workouts bro

Sent from my SAMSUNG-SGH-I337 using Tapatalk
Click to expand...

Thanks, bro! My workouts are random that's for sure.
 
^^^ your body can never get used to your workout with all of the muscle confusion.. its awesome

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Saturday-Day 33

Yesterday was conditioning so I did a really quick Tabata workout of kettlebell swings before work. It was terrible haha.

Warm up: 5 min invisible jump rope

Workout-Tabata KB swings@53#
Rd 1: 13
Rd 2: 13
Rd 3: 13
Rd 4: 13
Rd 5: 13
Rd 6: 13
Rd 7: 13
Rd 8: 13

Total: 104

Cooldown: 5 min jog on treadmill

I'm not sure if I pr'd on my kettlebell swings or not I'll have to go back and check my workout log to see but it was tough!
 
Last edited:
Shrine said:
That was exactly what I thought about Ostarine. Today its one of my favorites because of its versatility. Sarms1 is legit fa sho.. Keep getting in those crazy workouts bro

Sent from my SAMSUNG-SGH-I337 using Tapatalk
Click to expand...
agreed this is what makes osta stand out! ability to use in pct and bridge with osta.what it does oncylce pales in comparision to that imo .
 
Eatliftsleeprepeat said:
Where's the progress pic! I need some spank ware since I'm bed ridden lol


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Click to expand...

Haha what the hell bro....you're lucky I have a good sense of humor! And progress pic should be up in a little bit I'm getting my body fat done tomorrow too by my friend so we'll see how much it's dropped since I've been on MK. Pretty excited!
 
Monday-Day 35

Today was strength! I am still pretty sore from the following week especially from the heavy squats on Friday but FUCK THAT SHIT. I gotta stay on dat beast mode grind so I got in a pretty good workout...and it was Monday too which is usually both non-productive and frustrating. Little bit of CNS fatigue always lingers after the weekend but that's to be expected after working late and working out 6 days a week. Here was the workout:

Warm up: 5 min jog

Workout

Wendler programming for power cleans(Week 1): 5@135, 5@155, 5(or more)@185
135: 5
155: 5
185: 10

Rest 2 min

Reverse leg curls w/Swiss ball: 3x10 (Rest 1 min)

Flat back front lever(60 sec total): 40,20

Death by pullups(EMOM): 2,4,6,8,10 (Way too easy)

Calf holds-5:00 total hold time

Cooldown: 5 min invisible jump rope


I'm so tired! Power cleans were tough no doubt about it.
 
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Tuesday-Day 36

Yesterday was supposed to be conditioning but this Tuesday was the second week I worked out with my friend at his gym. Also got my body fat done! According to the Pirelli method I'm sitting at 8.35% Not as low as I thought I would be but like I said it's difficult to tell when I have spider veins everywhere haha. Here was the long, ballin' ass workout I did.

Warm up: 5 min jog

Workout

Deadlift: 5@225, 5@315, 5@365, 3@385 (bar is welded so doesn't spin worth a damn ha) (Rest 3 min)

Goblet squats: 30,20,10@53,70,105#(48 kg)

One-leg box jumps@28"(20# vest): 3x5 (Rest 2 min)
One-leg box jumps@28"(bodyweight): 3x10

Handstand holds on parallettes: 2 x 1:00 (Rest 1 min)

Strict muscle ups(bodyweight): 3x5 (Rest 2 min)

Farmer's carry: 2x4 lengths of gym@44 kg/side (Rest 1 min)
Farmer's carry front rack: 2x2 lengths@44 kg/side

Cooldown: 5 min invisible jump rope


After this workout I was worn out!
 
Wednesday-Day 37

Yesterday was strength! Pretty worn down since I've been hitting it hard 6 days/week but it'll be worth it in the end and I took it relatively easy. Also went to my consultation appointment for my wisdom teeth and they took my blood pressure. 108/64! 120/80 is normal so I guess that means I'm in pretty good shape. Not sure what my resting pulse or heart rate is though but I would imagine it's around 60. Here was the workout:

Warm up: 5 min jumping jacks

Workout

Bench press: Warm up 135x10, 8x3 on the min@175(bodyweight) **Supposed to be 50-60% 1RM which is approx. 145-155**

Death by thrusters(front squat-to-press)@115 EMOM(every minute on minute): 1-8

(Rest 2 min)

1-leg RDL w/resistance band: 2x20 (Rest 1 min)

Cooldown: 5 min invisible jump rope


I was shooting for 10 rounds for the thruster ladder but I forgot that I had done heavy deads and 60 goblet squats on Tuesday so that's what I get for being memory-impaired ha. Bench went well even though my left shoulder has not been feeling very stable. I always do close-grip bench since I have long arms and close-grip puts more emphasis on the triceps which is never a bad thing. Nice little strength/conditioning workout for hump day haha.
 
Thursday-Day 38

Today was conditioning. Apparently I have some sort of sinus or respiratory infection because not only am I coughing a lot but I blew my nose and my snot is neon green haha probably need to take it easy but FUCK THAT. I'll get all the rest I need when I'm dead to be honest. Today's workout was especially tough in regards to the burpees part. You'll see in a sec haha.

Warm up-5:00 jog on treadmill

Workout
Tabata sprints (20 sec work/10 sec rest x 8)
Treadmill was set to 10 mph (6:00 mile pace) with an incline of 1 to counteract the treadmill doing work for you

(Rest 2 min)

Prison workout (what it's actually called haha)
20,19,18...1 of burpees w/25 meters walking between each set of burpees

Time: 25:30

Total: 210 burpees


I was pretty tired and by tired I mean sucking air like I was missing my nose or something haha. I knew I would have to suck it up until I got down to around 10 or 12 and then I would be able to knock them out much more efficiently. I think I need to start increasing the amount of time I warm up too because in cross country my first mile was always my slowest but then I would negative split. It might take a little more to get my heart rate into the range I need it to be when I'm doing aerobic-intensive workouts. Most burpees I've ever done in a workout though! Pretty satisfied with today considering I've never done either of these workouts before. Always room for improvement!
 
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Friday-Day 39

Today was strength. I didn't really feel like working out today but it's days like that where I really do need to go in and just knock out some reps or practice my technique or something. So I knocked out some back squats and realized I should have stretched my hip flexors yesterday before burpees. Going from the pushup to squat position would've been much easier. Here was the workout:

Warm up: Back squat 135x10

Mobility: External rotation 2 min/side, couch stretch 2 min/side
(Minor lower back pain disappeared instantly)

Workout

DE/activation work(back squat): 10 x 2 on min@225(50-60% 1RM)

Total: 20@225

Rest 2 min

Heavy singles(ass-to-grass): 275, 295, 315, 335, 345, 355! (Rest 1 min) Pr'd on back squat

Cooldown: 5 min invisible jump rope

I pr'd on my back squat going ass-to-grass on all my reps at 225 and the heavy singles! I think I could've gotten 365 but I tweaked a rib muscle on the right side again after I walked 335 out from the rack. Officially have a slightly above double bodyweight squat now. I'm guessing either I need to foam roll my upper back more or I didn't engage my lats enough so something had to give. I re-racked 335, walked around for a minute or 2 and started getting mad and went back and dominated 335 and then rested a minute and knocked out 345 and 355 after that. Probably should have stopped after I tweaked my back but I hung in between sets to help decompress my spine/back which seems to have helped a little bit. Going to bed shortly I am worn out! Light weight baby...ain't nuttin' but a peanut.
 
Monday-Day 42

Today was strength. Still a little sore from tweaking my back on Friday so I just got in some squat cleans and handstand pushups since I won't be able to lift heavy the next few days(getting my wisdom teeth out tomorrow). I hope I recover quickly!

Warm up: 5 min invisible jump rope

HSPU from deficit(45 lb bumper plate+25 lb bumper plate): 3x5 (Rest 2 min)

Squat cleans: 3@70%, 3@80%, 3@90% 1RM (235)(Rest 2 min)
=3@165, 3@190, 3@210

PR: 3@210

Cooldown: 5 min boxing

I've never done 3 squat cleans at 210 so that' a little PR I was able to accomplish today. I don't know if it's because I'm starting to get my form down or if I've been deadlifting super heavy but once I got the bar to mid thigh I almost cracked myself in the chin ha. Time to rest I'm gonna be feeling not too good tomorrow around noon. Wish me luck!
 
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