In all honesty I do have a pretty straight forward training program. Mondays and Thursdays I press and squat, Tuesdays and Fridays I’ll do the oly lifts and pull. Sometimes I have to adjust this schedule to accommodate a sometimes unpredictable job, like I did this week. I unexpectedly had to work a 14 hour shift, which in and of itself really isn’t that big of a deal, I just couldn’t do the oly lifts until today.

Can’t remember the mobility I did the night before Monday’s workout.

Food was 8oz ribeye, green beans, and maruchan instant noodles again.

Monday I benched 225lbs for 7, 5, and 3, with the first 3 reps of each set paused. I felt pretty awful about this workout, I’m currently not adapted to anything past 5 reps and 225lbs is probably (and pathetically) too high of a starting weight for me attempting 5+ reps in a set but I don’t really give a shit. Right shoulder felt better after this workout though, I’m assuming from the pump and increased circulation. Higher reps should be good for a bit.

High-bar back squat 355lbs x 8, 5, 5. Again, starting weight was too high, I’m not terribly concerned with that fact though.

Did some mobility work that I can’t remember Monday night.

Tuesday night I rolled out pec minor/external rotators around the humerus, and flexion/external rotation of the hip with lateral and posterior band distraction.

Ate a 9oz ribeye with green beans and maruchan instant noodles preworkout today. Also had a shake with 50g pro/50g waxy maize.

Didn’t get to snatch or c+j until today, and I didn’t do anything spectacular. Snatched up to 90k with difficulty, right shoulder being inflamed has prevented me from doing much mobility for internal rotation and I’m not able to keep the bar close. It’s felt better this week and I did an internal rotation mob after tonight’s workout, felt good but I’ll have to hit an IR mob every day for a while to get back to fully operational.

I did c+j 275lbs without bumpers. Got to the CF gym too late to do everything there. Wasn’t terribly hard. I wanted to double a jerk at 265lbs but wasn’t 100% confident I’d make it after bringing the first jerk back to my shoulders.

Training could be worse this week, I’ll take it for now.