Got worked on before training
DL 4" Blocks (haven’t done any DL in a while)
1x5. 285
1x5. 320
5x3. 360
Goblet box squat (low box)
5x3
Cambered bar GM
5x5
Yesterday, 18 holes and a lot of food = no lifty.
tonite
Bench Accessories
Earthquake Bar
3x20
KB OHP
3x10
Band Pressdown
150
Bench
1x5. 165
3x5. 190
5x5. 225
Band Pressdown
100
Squats
Went in to magic fingers for hip mobility before squatting.
Hit depth warming up. Go figure.
Cambered Bar
1x5. 190
3x5. 220
5x5. 255
Weight felt light. Taking this slow.
Cambered Bar GM
5x5
Felt good to feel confident unracking the bar, rather than the apprehension of not knowing how the hips will react.
Bench Accessories
Earthquake Bar
3x20
KB OHP
3x10
DB Curl
2x20
Band Pressdown
150
Back from vacation and shit.
DL w/80# chain
240. 1x5
280. 1x3
320. 5x3
Now off to eat at teammate’s w wife’s BDay celebration.
18 holes golf, then Bench accessories.
Earthquake Bar
3x20
KB OHP
3x10
EZ Bar curl
4x10
Band Pressdown
150
Bench
Earthquake Bar
3x20
Bench
1x5. 185
3x5. 205
5x3. 230
Band Pressdown
100
Elbows on fire. Tendonitis reared its ugly head on both elbows.
Squat Rackable Cambered Bar
1x5. 180
3x5. 215
5x3. 245
Good Morning
5x5
Left hip not opening up like it should. Developed some lower back pain. The saga continues.
18 holes golf in 95 degree heat
Then Bench Accessories
Earthquake Bar
3x20
KB OHP
3x10
EZ Bar Curls
3x10
Band Pressdown
150
Bench deload
Earthquake Bar
3x20
Bench
3x5
Band Pressdown
100
Called teammate (strength coach at D1 school). Will get together with him for protocol to un-F my elbows. He thinks the root cause is shoulders. He explained that the joint that hurts is not the source, it’s a result.
Got stretched before session.
Band GM
3x15
Deficit DL
1x5. 225
1x5. 265
5x3. 305
Cambered Bar Squats
5x3. 225
Cambered Bar GM
5x5
Back was a little tight. That’s why the band GM to start. Squat depth was great. Seeing dividends from having someone stretch quads, glutes, and hammies, and open hips.
18 holes golf. Golf game starting to come into focus.
Bench Accessories
Earthquake Bar
3 x 20
KB OHP
3x10
DB Curl
2x20
Band Pressdown
150
Bench
Earthquake Bar
3x20
Bench
3x5. 195
5x3. 225
Took last set to 8 reps.
Band Pressdown
100
Found out old teammate is moving back from San Francisco. I might even let him us the SSB that I bought off him when he moved to Florida (then to CA).
Catching up and I read this “He explained that the joint that hurts is not the source, it’s a result.” Been told that before but it’s good to be remind of it.
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Stretching session before squats. Normal 30-45 min took only 20 minutes. Was very relaxed today.
Depth was great. Knees stayed out. Best session in long time. Weights felt light and reps were smooth.
Cambered Bar
1x5. 195
3x5. 230
5x3. 260
Still taking this slowly. The projected weights will be waiting patiently for me to get there. Bench and DL are moving in the right direction. My squat will catch up.
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18 holes golf in 90 degree heat. Golf game actually improving at a pretty quick pace.
Bench Accessories
Earthquake Bar
3x20
KB OHP
3x10
DB Curl
2x20
Band Pressdown
150
Bench
Earthquake Bar
3x20
2Bd
1x5. 195
3x5. 220
5x3. 250
Band Pressdown
100
Everything felt good. Bar speed good. Most importantly, shoulders & elbows felt good
Stretched out 9am
DL (2-3" block pulls)
1x5. 285
3x3. 325
3x3. 365
Cambered Bar Squats
3x5
Band Good Mornings
3x10
Old training partner moved back from California. He showed up today.
Golf yesterday.
Bench Accessories
Earthquake Bar
3x20
KB OHP
3x10
DB Curl
2x20
Band Pressdown
150
Wife’s birthday today. Will have some BLTs and get ready for fireworks tonite.