JULY

Deadlifting in 100+ degree weather. Love the garage setup.

Deadlifting in 100+ degree weather. Love the garage setup.

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

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