No Rest for the Wicked

4-20
Squats
Bar
135
225
275
315x3
365x1
405x1 (smoked it)
445x0
445x0

So wanted that and almost had it twice. I will get it very soon.

Front squats
Bar
135x8
185x5
225x8
245x5

Cable crunches
4 sets

I am going to start training with another guy in town here starting Friday. Was just going to let him program my training and diet for the next 12 weeks for something different. Was planning on doing a meet on the 19th of July so we will see how it goes.

Military Press
Bar
75
95
115
125x5
145x5
165x6
95 2x10

Pullups
17,9,4

My rotator cuff is all kinds of fucked up from work so I cut today short. I might just drop ohp for a while and see if it heals by itself.

Ran for half a mile just to see how my ankles would do in different shoes. Pain was much reduced.

Standing calf raises
1 pps 5x10

Received a lot of thoughtful responses for my shoulder issue in the powerlifting section and am kinda anxious to try them out next week. Did calves today just to shove some more blood near my ankles because I have another PFT in a week and a half.

Skwaats yesterday
Bar
135
225
275x5
315x5
365x5
405x2

Box squats
225x5
275x3
315 2x3

Leg press
3 pps x some
4 pps x15
5 pps x15
6 pps x7

Was entertaining to say the least.

Bench
Bar
95
135
185x5
225x5
275x5

Close grip
135x10
185 2x10
185x7

Pullups against black band
6,5,4

Pullups
8,6,2

Facepulls
4x20

Chest is a little tender after the close grips. Had fun with the 275 though. Felt pretty fast.

Deathlifts
135
225x3
225x2 sumo
275x3
275x2 sumo
315x3
365x3
405x3
455x1
455x1

Front squats
135x5
185x5
225x10

Wanted to do a couple sumo to make sure I still remembered how. No chalk so holding onto 455 was a little difficult.

Overhead standing db press
30x some
40x10
45x8
50x6
55x6

Facepulls
4x20

Pullups
10,10,8

Straight arm pulldown
110 2x10

Tried floor pressing at beginning of day and I am sure I was doing something wrong because that hurt more than military. Could not find a Swiss bar so grabbed some dumbbells. They didn’t feel too good either until I moved my elbows forward more than I got a decent pump with them. Also forgot how awesome straight arm pulldowns are as a second lat movement. Think I will keep this setup for 6 weeks or so and see how I respond.

Ran a 10 min mile on the treadmill to get my ankles moving.

Standing calf raises
1 pps 4x10
2 pps 2x10

Looking forward to stopping this running shit as soon as possible. Might keep doing calves though cause mine are tiny.

Squats
Bar
135
185
225
275x3
315x3
365x2
395x1
425x1 (hells yeah)

Box squats
225x5
275x5
315 2x5

Leg press
2 pps x15+
3 pps x20
4 pps x22

Leg curls
4x10 (held contraction at bottom each rep)

Cannot walk. Owie. Got my plazma order in today so thought I would do some pump work. It hurt. A lot

Bench
Bar
135
185x5
225x5
255x3
275x2
295x3 (paused)
225x11 (TnG)

Close grip (short rest)
185 3x8
135x14

Will save back work for tomorrow. Have drill so must reverse sleep schedule. Not sure if it is the rep range or the plazma, but holy hell I had a wicked pump during the close grips.

Deathlifts
135
225x3 sumo x2
275x3 sumo x2
315x3 sumo x2
365x2
405x2
435x3 lost grip on 4

I am still tired from Saturday. Hopefully that is my last ever PFT.

Standing DB press w/ pullups
30x10
45x10
50x8
55x8
60x6

Pullups
10,10,10,10,7

Facepulls
3x15

Warmed up with some band dislocates.

Farmers walks
100’s 4x~100ft

Kneeling cable crunches
5x10

10 min walk

Today was supposed to be a really tough conditioning day but I ended up doing more bullshitting than breathing heavy.

Skwaats
Bar
135
185
225
275x3
315x3
365x3

Calf raises
1 pps x10
2 pps 4x10

Right hip flexor is bugging me bad. Anything after about 3/4 rom did not feel good. Planned on doing quite a bit more but today was not the day to do so. I will just have to kill it tomorrow benching. Also, I think the plazma helps but is kinda wasted on a half hour session like today.

Bench
Bar
95
135
185x5
225x5
255x5
275 3x3

Close grip
185 2x10 1x9 (short rest)

Pullups
10,10,7

Facepulls
3x15

Today felt decent. I might switch out facepulls for rear delt flies next week, just feeling the facepulls in my traps and lats even though I am really trying to focus on the contraction.

Deathlifts
135
225
275x3
315x3
365x3
405x3
455 x4 singles

Front squats
135x5
185x5
225x5
275x2 (dropped the third)

I like how honest thumbs up front squats because a little forward lean and you drop the bar.

Front squats
135
185x5
225x5
275x3
315x2

These days are nice because I know it was productive but I am not wrecked afterwards.

Standing DB press
30x some
50x10
55x8
60x6
65x6

Pullups
10,10,8

Facepulls
1x15

Rear delt flies (thumbs down)
10 2x10
15 1x10

Straight arm pulldowns
100 1x10
120 2x10

Got a decent shoulder pump with this. Zero pain.

Skwaats
135
185
225
275x3
315x3
365x3
385x2
385x6 singles

Box squats
225x5
275x5
315x7

Good enough for me. Last set of box squats were pretty tough but I felt great afterwards.