Fri 20th

Noon - Row (intervals)
5 x 40sec / 20 rest / 20 sec (5min rest)

This was a lot tougher than it looked 

Afternoon - BJJ with Ciaran , gi

just flow / light rolling - knee felt good! 

PM - Deadcember

A. Deadlift
5 x 140kg
4 x 160kg
3 x 170kg
2 x 180kg
200 (f) - tried hook grip first - got it off the floor (about 2 inches) 
200 (f) - tried alternate grip 
190 (f) - did this twice with a hook grip 2 days ago - poor sleep / diet / fatigue from training earlier and volume leading up to this didn't help I'm sure!! 
B. Bench 70kg x 5
80kg 5 x 5
C1. Ab rollouts 3 x 8
C2. Pullaparts 3 x 20


Thu 10th 

A. Pause Deadlifts 3 x 3 130,140,150kg felt strong 
B. Pause Squat 3 x 3 102.5 , 112.5, 120kg felt strong
C. GHR 3 x 10