Wednesday, 9/9: Here we are in Augusta

"Yeah Casey says after 12 weeks I'll receive total consciousness. So I've got that going for me, which is nice."

Week 3, Day 3

1. Push Jerk from Behind Neck: 3RM, or 10-12 reps total
2. Back Squat: Up to Monday's Max for 1 set of 3, add 5-10% for 1 set of 2, then go -10% of Monday's Max for 3 sets of 5
3. Glute Ham or Hamstring Exercise of your choice: 5 sets
4. Bench Press: 5 sets of 5 reps (Don't do these JP)
5. Clapping Push Up: 5 sets of 8 reps. Alternate these w/ Bench
6. Abs: 5 sets
7. Rower Sprints: 200m for 5

Randomizer: Day off


  1. HAHA... what are you talking about. I have a bench PR of 20kg. I'm good.

  2. Yum, yum, yum. I love squats. I will need a new pair of jeans soon so that I will be able to fit my massive ass and quads inside. I should have taken pre-KCB measurements but I'm pretty sure I've added a couple inches of girth.