Power and Olympic Lifting - The Squat Rack

11/27/2017

Workout:

Bench 5 x 5 @ 185 lbs (Needed assist on three reps - One on set 3 and two on set 5)
Incline Press 5 x 5 @ 135 lbs

11/28/2017

Romanian Deadlift 5 x 5 @ 135, 155, 185, 225, 205 lbs
Squat 5 x 5 @ 135lbs (Slow and stressed the glutes/hamstrings)

Single Arm dumbbell curls 3 x 10 @ 35, 30, 25 lbs
Single Arm Hammer curls 3 x 10 @ 22.5, 20, 15 lbs

Swim:
Kickboard 4 x 25m
Side Crawl 6 x 25m

11/29/2017

Rest Day

11/30/2017

Workout:

Hang Clean 2 x 3 @ 135 lbs, 3 x 3 @ 115 lbs (I wasn’t happy with my form at 135 lbs)
Cable Rows 5 x 5 @ 70, 100, 120, 120, 120 lbs
Pull ups (assisted) 5 x 5 @ 70, 60, 50, 50, 50 lbs
Back and Front Raise Stretch 5 x 5

My right lat is starting to show a little when I lift my right arm over my head. My right scapula still wings, but it gives me hope!

12/01/2017

I am setting up my next MRI in January. I hope that they can figure out why my shoulder sucks…

Today I will workout my quads

12/02/2017

Rest Day!

12/03/2017

Rest Day!

12/04/2017

I woke up this morning and realized that my late was flaring out on my right side. I don’t know what I did differently except I focused on keeping my shoulder down and pinched in a little. I am going to keep working it out and hopefully it will get better.

Morning:
Swim Kick board 4 x 50m
Swim Side Crawl 12 x 25m (6 one side and 6 the other)

Evening:
Bench Press 5 x 5 @ 185 lbs (Needed assist on last rep)
Incline Press 3 x 5 @ 135 lbs, 2 x 5 @ 145 lbs
Shoulder Press 5 x 5 @ 45 lbs (This is really heavy for me. I am focusing on my serratus anterior)

Back Extensions 3 x 10 @ 5 lbs
Overhead Single Arm Tricep Extensions 3 x 10 @ 30 lbs, 25 lbs, 22.5 lbs
Cable Tricep Extensions 3 x 10 @ 40 lbs, 60 lbs, 60 lbs
Pulls ups - 10 (This was pathetic but I did my best and the Marine Corps wouldn’t count a single rep)

12/05/2017

I am exhausted from yesterday’s workout.

Morning:
Swim kick board 4 x 25m and then hottub!

Evening:
Squat 5 x 5 @ 185 lbs (This felt really good and I am going to move up next time)
Romanian Deadlift 1 x 20 @ 135 lbs (This was exhausting to my hamstrings)
Pulls ups 10 with rest in between a lot of negatives because I can’t do pullups
well yet
Single Leg Romanian Deadlift 2 x 10 @ 30 lbs
Farmer’s Walk 3 x 30 seconds @ 75lbs in each hand

12/06/2017
Rest

12/07/2017

Front Squat 5 x 5 @ 105 lbs
Leg Press 3 x 50 @ 90 lbs (Focus on quads)
Walking Lunges 3 x 10 (Focus on quads)
Farmer Walk 3 x 30 seconds @ 75 lbs dumbells

12/08/2017

Hang Cleans 3 x 3 @ 115 lbs 2 x 3 @ 135 lbs (I think I need to work on my hip thrust)
Pendlay Rows 5 x 3 @ 115 lbs
Upright Rows 5 x 5 @ 30 lbs
Face Pulls 5 x 5 @ 70 lbs (cables)
Pull ups 2,2,1
Curls 3 sets:
Regular curl 7 low, 7 high, 7 full (17.5 lbs, 12.5 lbs, 10 lbs)
Hammer curl 10 (17.5 lbs, 12.5 lbs, 10 lbs)
two arm curl 10 (30 lbs)

12/09/2017

Deadlift 6 x 3 @ 185, 225, 255, 275, 275, 275
Squat 6 x 3 @ 185, 195, 205, 205, 205, 205
Bench Press 5 x 3 @ 185, 190, 195, 205, 195

I was exhausted!

12/10/2017
Rest

12/11/2017

Workout:

Shoulder Press (Dumbell) - I could barely do 2.5 lbs… I have my mri next month on the third
Incline Press (Barbell) 3 x 8 @ 135 lbs, 145 lbs, 140 lbs
Bench Press (Barbell) 3 x 8 @ 155 lbs, 160 lbs, 165 lbs
Flys 3 x 8 @ 30 lbs, 35 lbs, 40 lbs

Pendlay Rows 3 x 8 @ 115 lbs, 125 lbs, 135 lbs
Cable Rows 3 x 8 @ 110 lbs
Cable Pull Downs 3 x 8 @ 110 lbs, 130 lbs, 150 lbs
Reverse Flys 3 x 8 @ 12.5 lbs

I would appreciate anyone commenting on my numbers. I know they are low, but in relation to each other, does anyone see a weakness? Also, go ahead and ignore that I have serratus anterior damage. I would just like to see how my numbers are failing to relate to each other correctly.

12/12/2017

Front Squat 1 x 8 @ 65 lbs, 1 x 8 @ 95 lbs, 1 x 8 @ 105 lbs, 1 x 8 @ 95 lbs
ATG Back Squat 3 x 8 @ 135 lbs (Left hip was bothering me at the bottom of the squat)
Romanian Deadlift 2 x 8 @ 135 lbs, 1 x 8 @ 155 lbs
Bulgarian Split Squats 3 x 8 @ bodyweight

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12/13/2017

Rest Day

12/14/2017

Rest Day

12/15/2017

Workout:

Front Squat 3 x 8 @ 95, 105, 115 lbs
Deadlifts 3 x 8 @ 135, 185, 185 lbs

Shoulder Press + (I can’t do it with 0 lbs, so I had to gain assistance from a lat pull down machine)
Knee Raises 3 x 8

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12/16/2017

Rest Day

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