JULY
07/01
Vacation hike!
07/02
Travel
07/03
Travel
07/04
Back home!
Squat: 3 x 5 @ 285. Belt on for the last two sets. Felt a little something in my right SI joint as I warmed up. Might have to do with all the travel and sitting in the car. Threw a belt on to be safe.
Bench: 5 x 3 @ 245
Deadlift: 1 x 5 @ 365
Upper work.
07/05
Rest
07/06
Front squat: 3 x 5 @ 185
Press: 2 x 2 @ 165, failed the second rep on the 3rd set. Finished with singles. 5 x 1.
Power Clean: 3 x 2 @ 195. I moved to a power clean from the ground for the first rep and a hang clean for the second. I think there is some value in having to catch the weight.
07/07
Cleaning the garage/park with the kids.
07/08
Squat: 3 x 5 @ 290
Bench: 5 x 3 @ 250
Power Snatch: 3 x 2 @ 155
07/09
Banded lat pull down x 100
DB curl x 100
DB extension x 100
lateral raise x 100
4 x 25. Light carry in between each round
07/10
10 bleacher sprints
07/11
Rest
07/12
Front squat: 3 x 5 @ 190
Bench: 5 x 3 @ 255
Deadlift: 1 x 5 @ 370
07/13
Repeat of the 9th.
07/14
Back squat: 3 x 5 @ 295
Press: 5 x 1 @ 170
Power clean: 3 x 2 @ 205.
07/15
Rest
07/16
Squat: 3 x 5 @ 295
Bench: working sets were suppose to be 260. Warmed up and everything felt light. First rep at 260 felt like my pec ripped. Had some slight bruising that settled near my arm pit the next morning. I don’t think it’s anything too bad but definitely did some damage to the muscle belly. Going to give the Bill Starr rehab protocol a try.
07/17
Rest
07/18
Bench press: 2 x 25 @ 45lbs. Definitely painful but actually felt slightly better at the end of each set. We will see how this goes.
07/19
Bench press: 2 x 25 @ 45lbs
1 x 25 @ 55lbs. Still painful but same thing as yesterday. Felt slightly better with each set.
07/20
Bench: 1 x 25 @ 45, 1 x 25 @ 55, 1 x 25 @ 65
07/21
Bench: 3 x 25 @ 65
Press: 3 x 25 @ 45
Band pull apart: 3 x 25 @ red band
07/22
Bench: 1 x 10 @ 45, 3 x 25 @ 75
Press: 3 x 15 @ 65
TRX row: 3 x 15
07/23
Bench: 3 x 25 @ 85
“The Drill” 8 rounds. Power snatch, hang snatch, full snatch. 95lbs
07/24
Bench: 3 x 20 @ 95lbs
07/25
Bench: 3 x 20 @ 105lbs
07/26
Bench: 3 x 15 @ 115lbs
Squat: 3 x 5 @ 275. Beltless
Press: 3 x 5 @ 135
Deadlift: 1 x 4 @ 375. Beltless. Missed the 5th rep at the knees. Everything felt damn heavy today.
07/27
Bench: 3 x 15 @ 125
The drill x 5 @ 95lbs
07/28
Bench: 3 x 15 @ 135
Band pull apart: 3 x 15
Goblet squat: 3 x 10 @ 20kg
Clean and press: 5 x 1 @ 165
Hang clean and press amrap 1 min @ 95lbs x 3.
11, 10, 10
07/29
Bench: 3 x 10 @ 155
The drill x 5 @ 95lbs