JMOvechkin asks:

Can I request a general layout of your weekly training schedule?

Undisrupted it’s:

Mon: bench for volume, high-bar squat for volume, some bullshit stuff like high rep overhead press and perhaps machine rows

Tues: snatch, c+j (currently unstructured, but will begin to structure them), a light DL/position- or oly-oriented pull (currently double overhand no hook deads for grip work), some bullshit bodybuilding stuff like rowing, chin ups, curls etc.

Thurs: bench for 3-5rm, front squat for something like 3×5 and/or low-bar back squat for a 3-5rm, some more overhead pressing for a few sets of 5

Fri: snatch, c+j, heavy deads, weighted back extensions, bodybuilding shit

I’ve had to improvise a few times due to a work schedule that alternates or is sometimes unpredictable, but I generally try to deadlift heavy later in the week, and then have at least 2 days of rest before next week’s squats.

I couldn’t tell you how upset I am that I’m repping 225lbs, i.e. typical high school football benching, on the fucking bench press. I’m 25. I want to kill myself.

Lacrosse ball tack-and-stretch to anterior delt with internal rotation, lateral distraction combined with driving shoulder into back of socket and external rotation, couch stretch, hip flexion bias with external rotation, double lacrosse ball to t-spine. ALSO, tack-and-stretch to suprapatellar pouch was pretty fucking good, I was in a lot of pain targeting VMO but also felt much smoother when I was done.

4 egg omelette with a tomato and 4 strips of bacon, microwaved yam + butter + brown sugar, 50g waxy maize/50g pro shake, a small piece of German chocolate cake (get fucked please).

Benched 225lbs for 8, 7, 6, with the first 3 reps of each set paused. Finally hit 8, tack on another rep over the next two weeks hopefully to get a solid 10. Shoulder’s been feeling a lot better recently. Something that also helped is I used to just go in and rep it the fuck out as fast as I could in attempt to get to a PR # of reps, and I was sometimes bringing the bar down or pressing it up with non-ideal mechanics i.e. elbows flaring, bar hitting different parts of my chest on different reps, uneven extension of the arms, etc. Tonight I was a little more methodical and broke each rep down separately, probably helped a bit.

High-bar back squat 360lbs x 8, 365lbs x 6, 5. Was pretty smoked here, I’m a fucking vag. Did a little better on subsequent sets though, given a little more rest.

Overhead pressed 145lbs x 5, was pretty smoked after squatting, fuck my life.

Called it done here.