Trying to Stay Fit

153.8 lbs. Hockey last night.

Clean and push press: 135x2 135x2 155x1 165x1 175x1 185x1 190x0 190x0 175x1 185x1
Missed the press on both 190.

SGDL: 185x3 205x3 225x3 245 3x3

Offset waiter walk: 50 in each hand. 50s walkx2

Climbing tommorow. Shoulder feeling better. 90%

154.8 lbs this morning. Was somehow down to 152 yesterday morning, so really focused on eating. Need to be better about consistent calories. AM workout

Paused bench: 135x5 135x5 185x1 205x1 215x1 225x1
Superset with db row. 70lbs.

Arnold press: 45x6 t0x6 50x6 45x
Bb curl: 95x6 105x6 105x6 95x6

Shoulder pain keeps moving around. It is now hurting in posterior side. Starting to think that clombing is aggravating it. Supposed to play hockey tonight. Will go through warm ups and see how it feels. Working on stretching it and keeping it active woth band throughout the day.

153 lbs…
AM workout

Hang cleans:.135x3 155x3 155x3 155x3 165x3 165x3

Squats: 135x6 185 3x6. Moving faster now. May push weight up soon.

Db walks: 65 per hand 1 minute x 2.

153.4 lbs. Not sleeping great this week.
AM workout

OHP: 135x3 135x3 140x3 145x3 150x3
Bench: 185x3x3
Push Press: 155x3 165x3 165x3
All sets superset with pullups +35 lbs.

BB curl: 2x8@95lbs.
DB bench: 55lbs. 2x15

155 lbs. Took weekend off as shoulder has been very sore and did not sleep well at all last week. Have been icing shoulder a few times a day in addition to not using it at all, seems to be helping.

AM workout
Hang cleans: 135x3 135x3 155 7x3
Hanging leg raises 4x10
Farmers walk: 55 lbs. Db per hand 2 x1 minute

155 lbs. After lots of stretching and ice, shoulder feels much better. Pretty sure it is impingement. Going down to barbell pressing 1 day a week and total overall pressing to 2 days a week. Eased back into light pressing today.

RDL: 135x5 185x5 235x5 255x5 255x5
Alternating db ohp: 3x10 @ 45lbs.
Single arm db press: 2x15 @ 50lbs.
Pendlay row: 4x3 @ 185
Waiter walk : 2 sets. 30 seconds per arm @ 35 lbs.

Shoulder felt good. Kept everything light. Will see how it feels tomorrow. Pressing again on Friday I believe.

154 lbs. Shoulder feeling much better. Still a little tender on stretching, but definitely improving. Sticking with dumbbells for time being until totally recovered. Will introduce overhead barbell back slowly.

Supersets:
A1: Front squat 135 3x5
A2: Alternating dumbbell OHP: 45lbs. 3x10
A3: Dumbbell row: 70 lbs. 3x10

B1: Hang power cleans 135 3x3
B2: Lat pulldown machine 2x15 @ some weight

Will see how shoulder is feeling tomorrow. May do a sandbag session from home. Tuesday will start back with barbell I think depending on how shoulder feels. First time ever really having an injury, or really just something hurt, for three weeks besides my lower back.

155 lbs. Shoulder still feeling good. Gym closed today so I worked out from home with the 100 lb. sandbag. Did four different types of carries, three of the carries were for 100 yards (zercher carry, left shoulder, right shoulder). Threw the bag as well. Did overhead pressing with the bag for somewhere around a total of 25 reps. Finally, did some rowing. Good session, last somewhere around 30-35 minutes. Came back inside and did leg raises for abs. Back on tuesday in the gym. If shoulder is feeling strong after a brief warm up, will probably try a barbell for upper body pushing. If not, will do cleans and squats.

155 lbs.
Shoulder feeling very good, almost 100%. Ordered more resistance bands for stretching/mobility purposes.

Bench: 135x5, 135x5, 185x1, 205x1, 215x1 (very slow), 205x1, 205x1, 205x1
Bench was superset with face pulls, db batwings, db rows (2x10@70lbs)

Alternating DB OHP: 50x6, 55x6, 60x6, 65x6
Incline Curls: 25lbs. 2x8 (just curious how it was going to feel)

Bench was very slow. Has been 12 days since barbell benching, so makes sense. Will return on Thursday I believe for cleans and squats.
Played 1.5 hour of hockey afterwards.

155 lbs. Shoulder feeling very good.

Hang Cleans: 135x3 135x3 155 5x3
Not great explosiveness but finished all reps clean and with good technique.

Started with back squats, 135x6 then 185x6. These really made my shoulder feel uncomfortable so I switched to front squats for 2x6 @ 135. Going to stick with front squats for a while.

Waiter walk with goblet overhead and 55lb below: 40 seconds each hand
90 lb. plate walk for a minute. Held 2 45lb plates against chest and walked figure 8’s for a minute.

Back to gym tomorrow.

155 lbs.

DB Military press: 55x3, 60x3 55x3 60x3 6x3 @ 65lbs.
DB Push Press: 3x3 @ 75lbs.
One arm DB Bench: 55lbs. 2x12
BB curl: 95 lbs. 2x8

Assistance between every set. Did L pullups, lots of face pulls, rear pec deck machine.

Goal now is to eat enough clean food to keep weight at 155. Shoulder is feeling better, should be good for bb bench on Monday.

After two days off, woke up weighing 155 lbs. This is the first time in a few weeks where I kept weight on when out of the gym. All good foods, no garbage over the weekend.

Bench: 135x5, 135x5, 185x2, 205x2, 215 4x2
Alternating DB OHP: 50x6, 55x6 60x6 50x6
BB Curl: 95x6 3x6 @ 100lbs.

Between every set of every exercise I did some sort of band pull apart, shoulder stretch/dislocations, machine pullover, face pull.

Hockey game tonight. Hopefully keep the weight on.

155 lbs.

Hang Power Cleans: 135x3 135x3 155x3 155x3 165x3 155x3 155x3
Front Squats: 135 4x6
Pendlay Rows: 185lbs. 6x3
DB Farmers Walk: 70lbs. each hand 1 minute

155 lbs.

DB Alternate OHP: 50x3, 55x3, 60x3, 65 6x3
DB Push Press: 75lbs. 3x3
Standing chest press machine: 135x20 185x12 185x12
BB Curls: 95lbs. 3x8
Band pull aparts, shoulder dislocates between every set

Hockey practice for 1.5 hours.

6/10 training. 155 lbs.

Hang power cleans: 5x3 @ 155lbs.
Power cleans: worked up to 195 lbs. Missed 200 lbs.
Bench Press: 3x3 @ 205

Today’s training:
Military Press: 4x3 @ 135, 145x3
Push Press: 155x3, 160x3, 165x3, 170x3
DB Bench: 60x10, 65x10, 70x10

DB rows, pull aparts

Hockey tonight.

155 lbs. Feeling a bit under the weather…

Hang Snatch: 95 lbs. 3x5
Hang Power Cleans: 155 5x3
Front Squat: 155 lb. 3x5

Amazing how hard front squats were. Old max was 225 lbs. No where near that now.

155 lbs.

Bench: 135x5 135x5, 185x3, 190x3, 195x3, 200x3, 205x3, 210x3, 215x3
DB Push Press: 65x3, 70x3, 75x3, 80x1
DB Military: 40x10, 35x10
Face pulls, pull aparts, rows between every set.

Upper back sore, probably from snatch.

156 lbs.

Barbell Push Press: 135x5, 135x5, 155x3, 160x3, 165x3, then backed off to 4x3 @ 185lbs.
Front Squat: 135x3, 140x3, 145x3, 150x3, 155x3, 160x3
SGDL: 3x5 @ 185lbs.

Good workout. Took about 35 minutes. Lots of shoulder warm ups. Long road trip begins on Thursday. Out of the gym for about 2 weeks. Taking 70 lb. dumbbell and bands to work with. After layoff, will try and set firm goal for power clean and OHP.

156 lbs.

Bench: 135x5, 155x5, 165x5, 175x5, 185x5
DB Push Press: 70 lbs. 5x3
Seated Row: 2x20 DB lateral raise: 2x10
Band pull aparts, rows, face, pulls, etc… between each set.

154 lbs…ate a ton of clean chicken and veggies. Upped calories today with trail mix and eggs.

Hang snatch: 3x95, 3x100, 3x105, 3x110, 3x115
Hang power clean: 5x3 @155

Tomorrow will be last day before 18 day vacation. Taking db and bodyweight.