Tuesday:

DL up to:

570×4 @ 7.5

610×4 @ 8

580×4 @ 8

 

bench w/ ~120lb chain

work to

225×6 @ 8

235×6 @ 8.5

225×6@8

225×6 @ 8.5

 

pullups

bw + 50 x 6,6,5

 

Weds:

Squat to

455x2x6 @ easy 8s and hard 7s

 

Bench to

305x2x6 @ couple hard 7s, couple easy 7s, maybe one 8

 

 

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Deadlift to

581×3 @ 8

625×3 @ 9

601×3 @ 8.5

 

Front Squat to

270x3x5

 

Pullups

bw + 35 x6  x3

 

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• • 1 Squat
    • 3 x 475 lb @ 8
    • 3 x 505 lb @ 8
    • 3 x 525 lb @ 9.5, supposed to be 9, form not feeling great for some reason
    • 3 x 495 lb @ 8
    • 3 x 495 lb @ 9
• • 2 Bench Press
    • 5 x 275 lb
    • 5 x 275 lb
    • 5 x 275 lb
    • 5 x 275 lb

    Close Grip, easing back into benching with my shoulder being aggrivated

• • 3 Standing Barbell Shoulder Press
    • 18 x 65 lb
    • 18 x 65 lb
    • 18 x 65 lb

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Deadlift to

535x2x6 – real easy, speed felt good, no back pain, win

 

Front squats

275x5x5 no belt

 

Barbell Curls in the squat rack to mark my territory from the resolutioners

135x5x2

 

Rows

245x10x3

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Friday:

Squat to 500×4 @ 9, just felt crappy the entire day, but not terrible all things considered

475×4 @ 9

 

cg Bench:

up to 325×5 @ 9

 

Shoulder wasn’t overly happy with these, so I’m gonna take more time off of benching so I can actually feel right again, no need to throw myself into an injury pit I can’t get out of.

 

Rows

315x5x3

 

Saturday:

Power clean up to 285

Front squats

345×3 @ 8

365×3 @ 8.5

385×3 @ 9

365×3 @ 9

 

Monday:

Squats felt horrible today, like really really horrible, I think I had pushed the saturday workouts too hard recently and I was paying for it on Monday, going to take it really easy this week and get into a better state of recovery especially given all the tweaks and shit that have been going on.

470x2x3 @ not fast

 

Deficit sldl

335x8x3

 

Pullups

bw + 25 x 8 x 3

 

New Years Eve Party

Was standing around talking to friends when suddenly my left rhomboid area siezes uncontrollably and leaves me with a pretty serious strain on that side.  I’ve gotten really good at rehabbing this particular type of injury though so hopefully it’ll be better.  I think I might try Starr rehab for my shoulder starting today.

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Deadlift to

580×5 @ 8

615×3 @ 8.5 (nearly puking prevenetd me from attempting 5 reps, probably would not have made it)

580×5 @ 9

 

CGBP to

315×3 @ 8

335×3 @ 8

350×2 @ 9 – wanted 3 @ 9, didn’t get it, close grip is a little easier on my shoulders

 

Pullups:

bw + 50 x 4 x 4

 

Some prowling because one of the crossfitters needed a partner – I more or less died

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No vids today, gym was PACKED

Squat to

475×3 @ easy 8

495×3 @ little harder 8

505×3 @ proper 8

480x3x2 @ 8,8

8 is such a silly RPE

 

Bench to

310×4 @ 8 – holy shoulder, that was not good, might cut down on benching to 2x/week from 3 while my shoulder is jacked up, not quite in panic mode yet, but this was not good

295×4 @ 8 – this felt a little better

 

OHP

95lbs x 15 x 3 – just trying to rehab my shoulder

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Sots press up to

155×1, 185xmiss x 2

 

power clean

255×2

270x2x3

 

fsq

315×2, 365×2, 385×2, 405×1 + miss

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Tuesday:

DL to 590×4 @ 8, 565×4@8

 

Front squat to 305x3x6

pullups

bw + 45 x 6 x 3

 

Weds

squat to

455x2x5

BP to

311×4 @ 8

331×4 @ 8

316×4 @ 8

 

Fri:

Squat to

470×5 @ 8

495×5 @ 9

470×5 @ 9

 

BP to

315x3x5 @ 8

335×3 @ 8.5

 

Pendlay Row

295x6x3

 

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