Throwing Around Cylinders of Metal: 2022

Narrowly missed 295 here, was basically at lock-out before I failed. Really rare that I fail there...lower reps on paused bench as well, just low energy overall..

Incline Walking: 4% / 3 miles / 60 minutes

BB Flat: 215*3 240*3 260*3 285*1 295*3/4
BB Paused Reps: 225*4
Guillotine Press: 160*10
Sternum Pullups: 9, 9, 7
BB Rows: 225*8, 8

September 5, 2022 AM: Incline Walking PM: Treadmill

Going to give my legs a bit of a rest and not sprint Tuesday or Saturday (we'll be in Maine on Saturday anyway...)

Incline Walking: 4% / 60 minutes / 3 miles

Treadmill: 20:00 / 2 miles

September 4, 2022 AM: Birdwatching Later AM: Full Body

Birdwatching: 1 hour

Later AM

BB Incline: 210*3 225*3 250*3 265*1
BB DL: 315*1 365*1 405*1 425*1 315*5
Pullups: 70*4, 3, 3
Snatch-Grip OH Carries: 125*7
Green Band Paloffs:10, 10

September 2, 2022 AM: Birdwatching PM: treadmill

Birdwatching: 90 minutes

Treadmill: 20:00 / 2 miles

September 1, 2022 Lower Body

I got a new Elite FTS band, a green one, waaaay harder to do stuff than the pink one, looking forward to it.

Front squats: 185*2 235*3 260*1 275*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 315*27 seconds
BB Split Squats: 135*5
Hex Farmers 315*3
Green-Band Paloffs: 10, 10

August 31, 2022 AM: Incline Walking PM: Upper Body

I got 295 on benching...been a loooong time since I did that....I might actually hit 300 before I start the bulking cycle this winter...that would be crazy. Not sure where this surge in strength is coming from...maybe the paused reps? I usually stick on my chest and that helps build strength there...

Incline Walk: 4% / 60 minutes / 3 miles

BB Flat: 215*3 240*3 260*3 285*1 295*1
BB Paused Reps: 225*5
Guillotine Press: 160*10
Sternum Pullups: 8, 8, 8
BB Rows: 225*, 8
Miniband WSARC: 10

September 8, 2022

August 30, 2022 Track

I tried doing broad jumps first...I always seem to do worse at them when I try that....

Broad Jumps: 9' 10", 9' 11", 10' 2", 10' 6", 10' 5", 10' 2"
50*5 meh

August 29, 2022 Treadmill

Treadmill: 20:00 / 2 miles

August 28, 2022 Full Body

Felt flat here, not much pop or energy. I'm going to start doing hex farmers more often...I miss doing them. I can just leave the bumpers on the hex after I do my deadlifting and it makes setting up way easier..

BB Incline: 210*3 225*3 250*1 265*1
BB DL: 315*1 365*1 405*1 425*1 315*5
HPS: 95*3 115*3 135*3
Snatch-Grip Pullups: 70*3, 2, 2
Hex Farmers: 315*3, 3
Mini-band Paloffs: 10, 10

August 27, 2022 Track

Did some more timed stuff. I wonder if this is as fast as I can get now from a standing start...feels like I'm going faster when I'm doing it...I guess that's always the case though, no?

110*3
100*12.53, 12.53, 12.50

August 26, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 20:00 / 2 miles

August 25, 2022 AM: Incline Walking PM: Lower Body

Incline Walking: 4% / 40 minutes / 2 miles

Front Squats: 185*2 235*3 260*1 275*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 315*20 seconds
Split Squats: 135*5
Plate Suitcase Carries: 45*10
Dead Bugs: 15, 15

August 24, 2022 AM: Birdwatching PM: Upper Body

Bird-watching in the morning, followed by upper body session in the afternoon. Absolutely crushed 290 on benching, moving up to 295 next week.

Birdwatching: 2.5 hours

BB Flat: 210*3 235*3 255*3 280*1 290*1
BB Paused Reps: 225*5
Guillotine Press: 155*10
Snatch-Grip Pullups: 10, 10, 10
BB Rows: 225*8, 8
Hanging Knee Raises: 10

August 29, 2022

August 23, 2022 Track

Rained out before, so the sand pit was like concrete, stuck to just doing 50s...

50*12

August 22, 2022 Treadmill

Treadmill: 10 minutes / 1 miles

August 21, 2022 AM: Birdwatching PM: Full Body

Went on a memorial bird walk early this morning, then when I got back worked in a quick gym session. I had a surprising amount of juice, maybe since I knew it would be a short session. Again hit a bench number that I haven't in recent months, with 265 on Incline; hightest since I irritated that rotator cuff end of 2021.

Birdwatching: 3 hours

BB Incline: 210*3 225*3 250*1 265*1
BB DL: 315*1 365*1 405*1 425*1 445*1 465*1
Hanging Knee Raises: 10, 10

August 20, 2022 Sprinting

Meh speeds, legs still tired from yesterday probably

110*3
100*12.62, 12.56, 1
110*1

August 19, 2022 Birdwatching

Annual tree swallow trip up to Parker River, feet were sore after this one...

Birdwatching: 6 hours

August 28, 2022

August 18, 2022 Lower Body

good session, split squats going well, going to bump to 135 next week

Front Squats: 185*2 235*2 260*1 275*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 315*25 seconds
Split Squats: 95*5
Plate Suitcase Carries: 45*10
Dead Bugs: 15, 15

August 17, 2022 AM: incline Walking PM: Upper Body

Good incline walking session here, need to do them one hour at a time, twice per week I think, as opposed to every day for shorter intervals. Bench pressing went great, haven't hit 290 since before I irritated my rotator cuff at the end of 2021. So that feels good, and I'm doing it while cutting. Excited to see what happens here...

Incline Walking: 4% / 60 minutes / 3 miles

BB Flat: 210*3 235*3 250*3 280*1 290*1 YUP
BB Paused Reps: 225*4
Guillotine Press: 155*10
Chinups: 45*8, 5 toast.
BB Rows: 225*8, 8
BB Font Raises: 65*6, 5
Mini-Band WSARC: 10

August 16, 2022 Track

After a couple mediocre sessions I am back to doing well on broad jumps. I uncorked a couple of my longest ones ever, at 10' 8" and 10' 10"....sooo close to a personal record.

50*8
Broad Jumps: 9' 3", 10' 4", 10' 3", 10' 8", 10' 10", 10' 3"

August 15, 2022 Treadmill

Treadmill: 10:00 / 1 miles

August 14, 2022 Full Body

Left knee was a bit sore here so I didn't push the power snatches. Got absolutely crushed by 265 on inclining...Pretty tired after yesterday to be honest.

BB Incline: 210*3 225*3 250*1 265*X
BB DL: 315*1 365*1 405*1 425*1 315*5
HPS: 95*3 115*5, 5
Pullups: 70*3, 2, 2
Snatch-Grip OH Carries: 125*7
Rollouts:10
Hanging Side Raises: 10

August 21, 2022

August 13, 2022 Track / Hiking

I timed some more of these, not too fast, but not really going all out yet either. Was gassed when I tried focusing on starts with the 50s though. After that track we went peach picking and then hiking in the woods. My feet were destroyed after that...I shouldn't have worn chuck taylors probably....

100*3, 12.84, 12.59, 12.72
50*3-nah

Peach Picking / Hiking: 3 hours

August 12, 2022 Treadmill

Ah, much better...

Treadmill: 20 minutes / 2 miles

August 11, 2022 Lower Body

I think I'm going to give split squats a try, haven't done them in ages. I did a test set here with just the bar and it felt fine.. I'm looking for a 3rd exercise for this leg day. The wide-grip RDLs are nice, but I already do a ton of squatting & deadlifting, it just feels like more of the same, I want something that's different. I tried lunges, but I'd like to try split squats instead, I never feel quite right doing a lunge.

BB Front Squats: 185*2 235*2 260*1 275*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 315*25 seconds
Split Squats: 45*5
Dead Bugs: 10, 10
Mini-band Paloffs: 10

August 10, 2022 Upper Body

Tried for 290 on benching but it banished me to the shadow realm. Not even close. Also, doing paused reps after benching, in place of one of my guillotine press sets. Probably makes sense considering I fail right on my chest if I fail at all. After that though I was jacked up and did two sets of 15 on pullups..

BB Flat: 210*3 235*3 250*3 275*1 285*1 290*X
Paused Rep: 225*3
Guillotine Press: 155*10
Pullups: 15, 15
BB Rows: 225*8, 8
BB Front Raises: 45*10, 10
Mini-band WSARC: 10

August 9, 2022 Track

50*10

August 8, 2022 Treadmill

I think I need to just do this at 6MPH on the new treadmill for a couple miles at a time for a while, at least once sprinting season is winding down and I do more treadmill work..

Treadmill: .75 miles

August 7, 2022 Full Body

Need to try and get 265 on incline benching next time...pulled 445 pretty smoothly...

BB Incline: 210*3 225*3 245*1 260*1
BB DL: 315*1 365*1 405*1 425*1 445*1
HPS: 95*3 115*3 125*3 135*3
Snatch-Grip 1.5 Pullups: 5, 4, 4
Snatch-Grip OH Carries: 125*7
Rollouts: 10
Hanging Knee Raises: 10

August 6, 2022 Track

110*5
50*3

August 5, 2022 Treadmill

Treadmill: 9:25 / 1.1 miles

August 4, 2022 Lower Body

Front squats: 185*2 235*2 260*1 275*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 315*20 seconds
BB Lunges: 45*10
Dead Bugs: 10, 10

August 3, 2022 AM: Incline Walking PM: Upper Body

Missed 285 on benching somehow...feeling a bit flat last few days...rest of session I mixed in some different stuff.

Incline Walking: 4% / 60 minutes / 3 miles

BB Flat: 210*3 235*3 250*3 275*1 285*3/4
Guillotine Press: 155*10, 10
30-second snatch-grip pullups: 1, 1
Pendlay Rows: 155*5, 5
DB unilateral hammer-grip front raises: 25*10, 10
BB Slow reverse curls: 45*10

August 2, 2022 Track

Did a little better on broad jumps here, not as good as few weeks ago though...

50*10
Broad Jump: 9' 1", 9' 6", 9' 11", 10' 1", 10' 1"

August 1, 2022 Treadmill

Treadmill: 8:34 / 1 miles

July 31, 2022 Full Body

Quick pre-beach session...did a burnout set on snatch-grip pullups at the end...may have to try that again...

BB Incline: 210*3 225*3 245*1
BB DL: 315*1 365*1 405*1 425*1 445*1
BB DL: 315*5
Snatch-Grip Pullups: 15

July 30, 2022 Birdwatching / Hiking

Birdwatching: 2 hours

Hiking: 1 hour

July 29, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 8:57 / 1 miles

July 28, 2022 Lower Body

Front Squats: 185*2 235*2 260*1 275*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 315*25 seconds
Wide-Grip RDL: 300*10 - grip failed
Dead Bugs: 10, 10

July 27, 2022 Upper Body

Pressed for time here so I had to squeeze this one in.

BB Flat: 210*3 235*3 250*1 275*1
Guillotine Press: 155*10, 10
Snatch-Grip Pullups: 45*4, 4, 4
BB Rows: 225*8, 8

July 26, 2022 Track

Felt flat on the broad jumps...

50*10
Broad Jumps: 9' 10", 9' 11", 10' 1"

July 25, 2022 Treadmill

17:55 / 2 miles

August 8, 2022

July 24, 2022 Full Body

Once again felt good doing incline benching first...Did a set of 5 at 315 on deadlifts after my main work. I never do more than single pulls on deadlifts, was fun to switch it up a bit....on pullups tried doing some close-grip pullups since I never do...wasn't really feeling them though.

BB Incline: 210*3 225*3 245*1 260*1
BB DL: 315*1 365*1 405*1 425*1 445*1 315*5
HPS: 125*3 145*2
Close-Grip Pullups: 10
Snatch-Grip Chinups: 10, 10
Snatch-Grip OH Carries: 125*7
Mini-band WSARC: 10, 10

July 23, 2022 Sprinting

Not bad, haven't really timed myself this year, didn't push too hard, standing start, no split stance or crouch or blocks.

110*3
100*12.69, 12.75, 12.81

July 22, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 18:12 / 2 miles

July 21, 2022 Lower Body

Added a few more seconds to the front squat walkouts...crushing my core with these...

Front Squats: 185*2 235*2 260*1 275*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 315*25 seconds
Plate Suitcase Carries: 45*10

July 20, 2022 AM: Incline Walking PM:Upper Body

Felt a bit flat on this one, got 275 on benching but not well enough to do my usual 285 after....tried doing seated presses...they don't really work well in this home gym setup for me, it feels awkward unracking and re-racking the weight..

4% / 30 minutes / 1.5 miles

BB Flat: 210*3 235*3 250*3 275*1
Guillotine Press: 155*10, 10
Snatch-Grip Pullups: 45*4, 4, 4
BB Rows: 225*8, 8
BB Seated Press: 45*10 meh

July 25, 2022

July 19, 2022 Track

As predicted, my core was obliterated, really made the broad jumps tough.....

50*8
Broad Jump: 9' 2", 10' 2", 10' 3", 10' 2", 10' 3"

July 18, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 18:28 / 2 miles (6.5 mph?)

July 17, 2022 Full Body

Good session, 260 on incline benching, which I have not gotten since end of 2021, when I was bulking...super happy with that. Deadlift went well too, really ripped those pulls...I actually may leave incline benching first even when sprinting season tails off some....seems like I'm more warmed up, maybe antagonist muscle grouping or something is the cause? Did rollouts at the end which crushed my core...I'm betting it's going to be several days before it's not sore anymore...

BB Incline: 210*3 225*3 245*1 260*1
BB DL: 315*1 365*1 405*1 425*1 445*1 455*1
HPS: 125*5, 5
Snatch-Grip Pullups: 45*5, 4, 4
Snatch-Grip OH Carries: 125*7
Rollouts: 10, 10

July 17, 2022

July 16, 2022 Track

110*7

July 15, 2022 AM: Incline Walking PM: Treadmill

Incline Walk: 4% / 30 minutes / 1.5 miles

Treadmill: 13:51 / 1.5 miles

July 14, 2022 AM: Birdwatching PM: Lower Body

I hit Parker River for the first time post-baby, then did a lower-body session when I got home. Surprised I had energy after all the hiking.

Birdwatching: 4.5 hours

Front Squats: 185*2 235*2 260*1 275*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 315*20 seconds
Plate Suitcase Carries: 45*10
Hanging Knee Raises: 10, 10

July 13, 2022 AM: Incline Walking PM: Upper Body

Odd workout, really really really flat, no pop at all. I slept fine overnight, worked out regular time, felt energetic...and then did terrible. Didn't even try 285 on benching. Barely got 275. Tried the cluster at 250 on benching and was struggling too much. Did an abbreviated session after that since clearly this was going to be a dud. I'd rather not tear something.

Incline Walking: 4% / 40 minutes / 2miles

BB FLat: 210*3 240*3 255*2 ugh 275*1 barely
BB Flat Cluster: 250*1, 1
Guillotine Press: 165*10
Snatch-Grip Pullups: 45*4, 4, 4
BB Rows: 225*8, 8
DB Unilateral Hammer-grip standing front raises: 25*10
Mini-band WSARC: 10

July 12, 2022 Track

Another good session, had a headwind and still hit 10' 9" on broad jumping. Also took the drone with me and got some fun footage which I'll post after I'm done editing it down to a reasonable length...

50*10
Broad Jump: 9' 6", 10' 2", 10' 9", 10' 7", 10' 2"

July 11, 2022 AM: Incline Waling PM: Treadmill

Building back up here with the treadmill...going to get to 2 miles at 6.5 mph, which is still faster than 7 mph on the old one, and then get to 7 mph on the new one...

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 14:53 / 1.5 miles

July 10, 2022 AM: Birdwatching PM: Full Body

Starting off with incline here, as I previously mentioned, due to the high sprint volumes in the summer. Oddly I felt more ready to deadlift after and had a much easier time doing it....Not sure what to make of that. Lower volume on power snatches, again, due to the sprinting tiring out my entire posterior chain and hip-hinge abilities. I may go for 260 on inclining next week.

Birdwatching: 90 minutes

BB Incline: 210*3 225*3 245*1 255*1
BB DL: 315*1 365*1 405*1 425*1 445*1 455*1
HPS: 125*3 145*2
Snatch-Grip Pullups: 10, 10, 10
Mini-Band Paloffs: 10, 10

July 19, 2022 Track

Did some broad jumps after the 110s...legs were shot though...going to stick to doing them on Tuesdays.

110*6
Broad Jump; 10' 1", 10' 2", 9' 10"

July 8, 2022 AM: Incline Walking PM: Treadmill

OK....so....the old treadmill was definitely not going as fast as it said when you punched in a speed. I did incline walking this morning and noted that the 3 MPH felt closer to like 4.5 on the old one. Thennnn the 7 mph in the afternoon felt like 9 or 10 on the old one. That explains the minimal cardio impact or benefit I have felt the past couple years...that motor was probably dying so I wasn't getting the benefit I should have. I'll have to build back up to 2 miles at 7 mph on this new mill.

Incline Walking: 4% / 30 minutes / 1.5 miles

Treadmill: 9:17 / 1 mile

July 7, 2022 Treadmill Assembly, Lower Body

New treadmill is here, the old one, after about 13 years, finally was beyond repair. It would occasionally not turn the belt, like the motor wouldn't even go. Despite the speed indicator being at whatever you said it should be at. It rattled like crazy and felt like it was coming apart as well...I went with proform again since this one just lasted 13 years...Assembly took a while, they sent the wrong size screws for part of it. ...Ended up doing this workout later in the day than I would have preferred.

Treadmill Assembly: 2 hours

Front Squats: 185*2 235*2 260*1 275*1
Squats: 315*1 340*1
Front Squat Walkouts: 315*20 seconds
Plate Suitcase Carries: 45*10
Dead Bugs: 10, 10

July 14, 2022

July 6, 2022 Upper Body

Lowered weight on guillotines here, felt good....good session all around.

BB Flat: 210*3 235*3 250*3 270*1 285*1
BB Flat (cluster): 250*1,1,1,1,1,1,1,1,1 (9)
Guillotine Press: 175*10 155*10
Pullups: 45*6, 5, 5
BB Rows: 225*8, 8
DB Unilateral Standing Hammer-Grip Front Raises: 25*10, 10

July 5, 2022 Track

I took yesterday (the 4th) off to give my legs some rest....paid off here apparently...two more jumps in my top 10 all time. Starting to wonder if I may beat my 11' PR this summer..

50*10
Broad Jump: 9' 2", 9' 6", 9' 6", 10' 3", 10' 10", 10' 8", 10' 7", 10' 5"

July 3, 2022 Full Body

Not too bad, taking it easier on the power snatches; sprints tax my hips too much to go all in here during the summer.

BB DL: 315*1 365*1 405*1 425*1 445*1
HPS: 125*3 145*3
BB Incline: 210*3 225*3 245*1 255*1
Snatch-Grip Pullups: 45*5,4,3
Snatch-Grip OH Carries: 125*7
Miniband WSARC: 10, 10
Hanging Knee Raises: 10, 10

July 2, 2022 Track

humid and hot out...no broad jumps here, going to save that for Tuesday again see if I can't uncork some more good ones.

110*6

July 1, 2022 Treadmill

21:28 / 2.5 miles

June 30, 2022 Lower Body

Got to this one later in the day, was somewhat rushed.

Front Squats: 185*2 235*2 260*1 275*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 315*20 seconds
Wide-Grip RDL: 300*20
Plate Suitcase Carries: 45*10
Dead Bugs: 10, 10

June 29, 2022 Upper Body

Good session, adding to the cluster set....may need to drop weight on guillotine press after as I'm pretty fatigued by then.

BB Flat: 210*3 235*3 250*3 270*1 280*1 (oops, meant to do 285)
BB Flat (Cluster): 250*1,1,1,1,1,1,1,1 (8)
Guillotine Press: 175*10, 8
Pullups: 45*6, 5, 5
BB Rows: 225*88, 8
DB Unilateral Standing Hammer-Grip Front Raises: 25*10, 10
Unilateral Standing Hammer Curls: 45*7

June 28, 2022 Track

Wow....ok, wasn't expecting that on broad jumping...really focused on forward movement as opposed to gaining air height...Those two long jumps are in my top 10 all-time.

50*10
Broad Jump: 9' 0", 9' 9", 9' 9", 10' 9", 10' 7", 10' 2"

July 4, 2022

June 27, 2022 AM: Incline Walking PM: Treadmill

IW: 4% / 40 minutes / 2 miles

Treadmill: 21:28 / 2.5 miles

June 26, 2022 Full Body

Pretty tired from sprinting, may move incline bench to first in the rotation here, since I'm not going to be setting any deadlift or hanging power snatch records during sprinting season...

BB DL: 315*1 365*1 405*1 435*1
HPS: 125*3 145*3
BB Incline: 210*3 225*3 245*1 255*1
1.5 Pulllups: 7, 6, 5
Snatch-Grip OH Carries: 125*6
Mini-Band Paloffs:10, 10

June 28, 2022

June 25, 2022 Track

Good session, still ramping up on broad jumps...I can't remember if I do better jumping higher, or launching more forward...I tried going forward here, try going high next time..

110*6
Broad Jumps: 9' 0", 9' 0", 10' 0", 10' 0"

June 24, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

June 23, 2022 AM: Incline Walking PM: Lower Body

Good session, I think I'm going to curtail the incline walking soon, at least for a little bit, my legs are getting worn down, as often happens in the summer with the higher sprint volume

Incline Walking: 4% / 30 minutes / 1.5 miles

Front Squats: 185*2 235*2 260*1 275*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 315*10 seconds
Wide-Grip RDL: 300*20
Lunges: 65*10
Plate Suitcase Carries: 45*10
Dead Bugs: 10, 10

June 22, 2022 Upper Body

I felt really good for this one, tons of energy...

BB Flat: 210*3 235*3 250*3 270*1 285*1
BB Flat (Cluster): 250*1,1,1,1,1,1,1
Guillotine Press: 175*10, 8
Pullups: 45*5, 5, 5
BB Rows: 225*8, 8
DB Standing Unilateral Hammer-grip front raises: 25*10, 10
Unilateral standing hammer curls: 45*6
Hanging Knee Raises: 10

June 26, 2022

June 21, 2022 AM: Incline Walking PM: Track

Broad jumping was tough, legs were tapped...

Incline Walk: 4% / 30 minutes / 1.5 miles

Broad Jump: 9' 4", 9' 3", 9' 8", 9' 4" blah

June 20, 2022 AM: Incline Walk PM: Treadmill

Incline Walk: 4% / 40 minutes / 2 miles

Treadmill: 21:25 / 2 miles

June 19, 2022 Full Body

I took it a bit easy here and did a deadlift cluster...still somehow this workout took over an hour.

BB DL (Cluster): 315*1,1,1,1,1,1,1,1,1,1 (10)
HPS: 125*3 145*3 155*1
BB Incline: 210*3 225*3 245*1 255*1
1.5 Pullups: 7, 5, 5
Snatch-Grip OH Carries: 125*6
Mini-band WSARC: 10, 10

June 19, 2022

June 18, 2022 Track

Decent session....legs were toast for the broad jumps though.

110*7
Broad Jump: 8' 11", 9' 3", 9' 9"

June 17, 2022 AM: Incline Walk PM: Treadmill

Incline Walk: 4% / 40 minutes / 2 miles

Treadmill: 21:25 / 2.5 miles

June 16, 2022 AM: Incline Walking PM: Lower Body

Not a bad session, may drop weight on the front squat walkouts so I can lock it in better. Little 'ab medley at the end there..

Incline Walking: 4% / 30 minutes / 1.5 miles

Front Squats: 185*2 235*2 260*1 275*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 365*10
Wide-Grip RDL: 300*20
Lunges: 65*10
DB Suitcase Carries: 65*5
Hanging Leg Raises: 10
Mini-band paloffs:10, 10
Dead Bugs: 10

June 15, 2022 Upper Body

Still a bit flat here, had more sets before the snatch-grip pullups so I didn't get as many on that 3rd set. I feel good after these workouts, but I'm really going hard on sprinting so the following day I'm generally toast.

BB Flat: 210*3 235*3 250*3 270*1 275*1
BB Flat (Cluster): 250*1,1,1,1,1
Guillotine Press: 175*10, 7
Snatch-Grip Pullups: 16, 14, 8 - toast
BB Rows: 225*6, 6
DB Unilateral Standing Hammer-Grip Front Raises:25*10, 10
DB Unilateral Standing Hammer Curls: 45*6
Laying Leg Raises: 10

June 14, 2022 AM: Birdwatching PM: Sprinting

Birdwatching: 2 hours

50*8

June 18, 2022

June 13, 2022 AM: Incline Walking PM: Treadmill

IW: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

June 12, 2022 Full Body

Decent session, definitely at the part of the year where my hips are going to be too tired to really crush hanging power snatches or deadlifts...

BB DL: 335*1 385*1 425*1 445*1
HPS: 125*3 145*3 155*1
BB Incline: 210*3 225*3 245*1 255*1
Chinups: 10, 10, 10
Snatch-Grip OH Carries: 125*6
Mini-Band WSARC: 10, 10
Hanging Knee Raises: 10, 10

June 16, 2022

June 11, 2022 Birdwatching

I didn't end up going to the track today...I went birdwatching in the morning at this spot that is largely softish sand...hiked for a couple hours and about 2.5 miles through it, was absolutely exhausted after.

Birdwatching: 2 hours / 2.55 miles

June 10, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 30 minutes / 1.5 miles

Treadmill: 17:09 / 2 miles

June 9, 2022 AM: Incline Walking PM: Lower Body

Good session...don't have 'high gear' here since I'm sleeping slightly less. The baby is relatively docile, however, I'm probably down about 45 - 60 minutes of sleep per night; I may start going to bed a tad earlier to compensate. Got another widowmaker on the wide-grip RDLs...

Incline Walking: 4% / 30 mintues / 1.5 miles

Front Squats: 185*2 235*2 260*1 275*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 365*10 seconds
Wide-Grip RDL: 300*20
Lunges: 65*10
Plate Suitcase Carries: 45*10
Dead Bugs: 10, 10

June 8, 2022 Upper Body

Squeezed this in, mom visited earlier in the day....Snatch-Grip pullups went really well, probably aided by light volume before them.

BB Flat: 210*3 235*3 250*3 275*1 285*X
Guillotine Press: 175*10
Snatch-Grip Pullups: 16, 14, 12
Dead Bugs: 10,

June 7, 2022 AM: Incline Walking PM: Track

Good session, longest broad jumps of the year!

Incline Walking: 4% / 30 minutes / 1.5 miles

50*8
Broad Jumps: 9' 1", 9' 9", 10' 3", 10' 1"

June 6, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

June 5, 2022 Full Body

After that dense track workout yesterday my poserior chain was fried here...

BB DL: 335*1 385*1 425*1 445*1
HPS: 125*3 145*3 155*1
BB Incline: 215*3 230*3 250*1
Snatch-Grip Pullups: 15, 12
Snatch-Grip OH Carries: 125*6
Mini-band Paloffs: 10, 10

June 6, 2022

June 4, 2022 Track

Thick air on a Saturday...again. It's certainly whipping me into shape...Broad jumps going well, although I was pretty much toast by the time I got to them today.

110*7
Broad Jump: 9' 5", 9' 9", 9' 9"

June 3, 2022 AM: Incline Walking PM: Treadmill

Incline Walk: 4% / 30 minutes / 1.5 miles

Treadmill: 21:25 / 2.5 miles

June 2, 2022 AM: Incline Walk PM: Lower Body

I tried doing 300 for a widow-maker on wide-grip RDLs, after 285 last week. It was MUCH more challenging, but I got it done!

Incline Walking: 4% / 30 minutes / 1.5 miles

Front Squats: 185*2 235*2 260*1 285*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 365*10 seconds
Wide-Grip RDL: 300*20
Lunges: 65*10
Plate-Suitcase Carries: 45*10
Hanging Knee Raises: 10, 10

June 1, 2022 Upper Body

Added a rep on the cluster...then on snatch-grip pullups rather than stopping at 10 I kept going and ended up with much higher volume...

BB Flat: 210*3 235*3 250*3 270*1 285*1
BB Flat Clsuter: 250*1,1,1,1,1
Guillotine Press: 175*10, 9
Snatch-Grip Pullups: 15, 12, 10
BB Rows: 225*6, 6
DB Unilateral Standing Hammer-Grip Front Raises: 25*10, 10
Unilateral DB Standing Hammer Curls: 50*6
Dead Bugs: 10

May 31, 2022 AM: Incline Walking PM: Track

Broad jumps coming along well, doing some extended sessions here at the track since I'm on paternity leave..

Incline Walking: 4% / 30 minutes / 1.5 miles

50*10
Broad Jump: 9' 3", 9' 6", 9' 7", 9' 9"

May 30, 2022 AM: Birdwatching PM: Treadmill

Birdwatching: 2 hours

Treadmill: 17:09 / 2 miles

May 29, 2022 Full Body

Good session, nothing unusual, did some bb curls, not really feeling them though. I think I'm doing enough sprinting volume now that the power snatch numbers are probably going to dip some...won't pop back up until autumn when I do less track volume.

BB DL: 335*1 385*1 425*1 445*1
HPS: 125*3 145*3 155*2
BB Incline: 210*3 225*3 245*1 255*1
Snatch-Grip Pullups: 10, 10, 10
Snatch-Grip OH Carries: 125*6
BB Curls: 95*3
Mini-band WSARC: 10, 10
Hanging Knee Raises: 10, 10

May 31, 2022

May 28, 2022 Sprinting

Thick air again, hopefully when it's nice out next I'll rip...

110*6

May 27, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

May 26, 2022 AM: Birdwatching PM: Lower Body

Tons of energy here....decided to do something different on the wide-grip deadlifts and went for a widowmaker at 285...was surpisingly easy for the first 16 or so reps. Maybe I'll try 300 next week...

Birdwatching: 90 minutes

Front Squats: 185*2 235*2 260*1 285*1
Squats: 315*1 340*1 365*1
Front Squat Walkouts: 365*10 seconds
Wide-Grip RDLs: 285*20
Lunges: 65*10
Plate Suitcase Carries: 10
Hanging Knee raises: 10, 10

May 25, 2022 Upper Body

Good session, back to 285 on benching, and followed with a cluster at 250...enjoying paternity leave, doing more volume on sessions...

BB Flat: 210*3 235*3 250*3 270*1 285*1
BB Flat Cluster: 250*1,1,1,1
Guillotine Press: 175*10, 9
Snatch-Grip Pullups: 10, 10, 10
BB Rows: 225*6, 6
DB Unilateral standing hammer grip front raises: 25*10, 10
Unilateral Standing DB Hammer Curls: 50*6
Dead Bugs: 10

May 24, 2022 Track

Nice session, good weather so I started doing broad jumps...went pretty well for a first-of-spring session.

110*2
50*6
Broad Jumps: 8' 10", 8' 10", 9' 2"

May 23, 2022 AM: Birdwatching PM: Treadmill

Birdwatching: 2 hours

Treadmill: 17:09 / 2 miles

May 22, 2022 Full Body

First full-body session post-baby, was a tad bit full here for some reason, strength is still there, which is good. I'm sleeping great, the baby isn't too disturbing, just wakes up maybe twice per night for a few minutes of eating and changing, then it's back to sleep. Did some arm stuff for fun, and extra ab stuff as well.

BB DL: 335*1 385*1 425*1
HPS: 125*3 145*3 155*1
BB Incline: 210*3 225*3 245*1 255*1/2
Snatch-Grip Pullups: 10, 10, 10
Snatch-Grip OH Carries: 125*6
BB Curls: 65*10 - just for hahas
Mini-band Paloffs:10, 10
Hanging Knee Raises: 10, 10

May 21, 2022 Sprinting

The air was cool and thick and wet. I hate running in conditions like this, but it's great for future sessions when the air quality improves...first longer session of the season, was sore after!

110*7

May 29, 2022

May 20, 2022 AM: Birdwatching PM: Treadmill

Birdwatching: 2.5 hours

Treadmill: 17:09 / 2 miles

May 19, 2022 AM: Incline Walking PM: Lower Body

Good session here as well, feeling really great. Baby still sleeping awesome, only wakes up like once per night.

Incline Walking: 4% / 30 minutes / 1.5 miles

Front Squats: 185*2 235*2 260*1 285*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 65*10
Plate Suitcase Carries: 45*10
Hanging Knee Raises: 10, 10
Dead Bugs: 10, 10

May 18, 2022 AM: Birdwatching PM: Upper Body

The baby sleeps remarkably well, and I am feeling pretty good, so it's back to working out for me! Narrowly missed 285 here, but otherwise I feel strong.

Birdwatching: 2.5 hours

BB Flat: 210*3 235*3 250*3 270*1 285*3/4
Guillotine PRess: 175*10, 8
Sternum Pullups: 7, 6, 5
BB Rows: 185*12, 12
DB Unilateral Standing Hammer-Grip Front Raises: 25*10, 10

May 28, 2022

May 12, 2022 AM: Incline Walking PM: Lower Body

Last workout pre-baby...Wendy went into labor this evening....what a wonderful day. The baby was born on May 13th, Wendy's birthday...what a wonderful wonderful day. My wonderful baby.

Incline Walk: 30 minutes / 4% / 1.5 mil2

Front Squats: 185*2 235*2 260*1 285*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 65*10
Dead Bugs: 10, 10

May 11, 2022 AM: Incline Walking PM: Upper Body

Good session, 285 on benching again, guillotine press went well...probably my last upper body workout pre-baby...lots of lasts here, and soon some firsts!

Incline Walk: 4% / 30 minutes / 1.5 miles

BB Flat: 210*3 23583 250*3 270*1 285*1
Guilllotine Press: 175*10, 10
1.5 Snatch-Grip Pullups: 5, 4, 4
BB Rows: 185*12, 12
DB Unilateral Standing Hammer-Grip Front Raises: 25*10, 10

May 10, 2022 Track

Really good session here; haven't done broad jumping in a while, going to ramp back up on these now.

50*8
110*1
Broad Jump: 8' 10", 9' 2", 9' 4"

May 25, 2022

May 9, 2022 AM: Birdwatching PM: Treadmill

Birdwatching: 2 hours

Treadmill: 17:09 / 2 miles

May 8, 2022 AM: Birdwatching PM: Full Body

Getting close to baby time....probably last full body workout before the baby is here...puts me in a retrospective mood. I always wondered if I'd still be working out when I had kids. Of course that was when I was like 20, and had no clue what I would end up trying to achieve. Still, it's an end of an era in my personal life, and I look forward to meeting the challenge of this new one. I am curious to see how sleep is impacted, and also to share a love of fitness with my daughter.

Birdwatching: 3.5 hours

BB DL: 335*1 385*1 425*1 455*1
HPS: 125*3 145*3 155*2
BB Incline: 210*3 225*3 245*1 255*1
Snatch-Grip Pullups: 45*3, 3, 3
Snatch-Grip OH Carries: 125*6
Mini-Band WSARC: 10, 10

May 7, 2022 AM: Birdwatching PM: Sprinting

Birdwatching: 1:45

110*5

May 6, 2022 AM: Birdwatching PM: Treadmill

Birdwatching: 90 minutes

Treadmill: 17:09 / 2 miles

May 5, 2022 AM: Incline Walking PM: Lower Body

Really focused on locking in my core on the front squats, I need to do that more...

Incline Walking: 4% / 40 minutes / 2 miles

Front Squats: 185*2 235*2 260*1 285*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 65*10
Plate Suitcase Carrries: 45*10
Dead Bugs: 10, 10

May 4, 2022 AM: Birdwatching PM: Upper Body

Good session, bumped up guillotine pressing here, and did some higher rep bb rows...also tried 1.5 chinups, I never do those...

Birdwatching: 3 hours

BB Flat: 210*3 235*3 250*3 270*1 285*1
Guillotine Press: 175*9, 7
1.5 Chinups: 6, 5, 5
BB Rows: 185*12, 12
DB Unilateral Standing Hammer-Grip Front Raises: 25*10, 10

May 3, 2022 Sprinting

50*8

May 2, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

May 23, 2022

May 1, 2022 AM: Birdwatching PM: Full Body

Back is pretty sore here, or fatigued I should say....looking forward to the baby being here so I can take a session off and hopefully rest up. Tried 30 second pullups here, really challenging, but enjoyable.

Birdwatching: 75 minutes

DL: 335*1 385*1 425*1
HPS: 125*3 140*3 150*3
BB Incline: 205*3 220*3 240*1 250*1
30-second pullups: 1, 1, 1
Snatch-Grip OH Carries: 125*6
Mini-band paloffs:10, 10

April 30, 2022 Sprinting

110*5

April 29, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 30 minutes / 1.5 miles

Treadmill: 17:09 / 2 miles

April 28, 2022 AM: Birdwatching PM: Lower Body

Nothing out of the ordinary here..

Birdwatching: 3 hours

Front Squats: 185*2 235*2 260*1 285*1
Squats: 315*1 340*1 365*1
Lunges: 65*10
Plate Suitcase Carries: 45*10
Dead Bugs: 10, 10

April 27, 2022 Upper Body

Barely got 285 on benching, felt good to be back at that though, pain free as well. Same with guillotine presses as well.

BB Flat: 205*3 (should've done 210 here) 235*3 250*3 270*1 285*1
Guillotine Press: 170*10, 10
BB Rows: 185*12, 12
Snatch-Grip Pullups: 10, 10, 10
DB Unilateral Standing Hammergrip Front Raises: 25*10, 10

May 18, 2022

April 26, 2022 AM: Incline Walking PM: Sprinting

Nice weather, did a bunch of 50s...really fatigued my legs, in a good way...

Incline Walking: 4% / 20 minutes / 1 mile

50*8

April 25, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

April 24, 2022 Full Body

Mixed it up a bit here, lower weight on deadlifts, with a cluster of singles...got 160 again on hanging power snatches....

BB DL (cluster @ 325) 325*1,1,1,1,1,1,1,1,1,1 (10) 385*1
HPS: 125*3 140*3 150*3 160*2
BB Incline: 205*3 220*3 240*1 250*1
Snatch-Grip PUllups: 45*4, 3, 3
Snatch-Grip OH Carries: 125*6
Hanging Knee Raises: 10, 10
Dead Bugs: 10

April 27, 2022

April 23, 2022 Sprinting

Switching to the spring/summer/autumn schedule of Tuesday & Saturday sprinting, Wednesday upper body, Thursday lower body, Sunday full-body workout split.

110*5

April 22, 2022 AM: Birdwatching PM: Treadmill

Birdwatching: 2 hours

Treadmill: 17:09 / 2 miles

April 21, 2022 Sprinting

110*5

April 20, 2022 Lower Body

Lower back felt better here, squatting fine.

Front Squats: 185*2 235*2 260*1 285*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 65*10
DB Suitcase Plate Carries: 45*10

April 19, 2022 AM: Incline Walking PM: Upper Body

Nailed 280 on flat benching, feels good to get back to that. I'll probably stay there next week. Shoulder is 100%, elbow is 100%, everything feels good.

Incline Walk: 4% / 30 minutes / 1.5 miles

BB Flat: 210*3 230*3 245*3 265*1 280*1 YUP
Guillotine Press: 165*10, 10
Snatch-Grip Pullups: 10, 10, 10
BB Rows: 225*5 250*5 275*5
DB Unilateral Hammer-Grip Front Raises: 25*10, 10

April 25, 2022

April 17, 2022 Track

Weather is getting nicer, speeds picking up....

110*6

April 16, 2022 AM: Birdwatching PM: Full Body

Lower back is still feeling tight, taking it easy on the deadlifts. Likely on account of this I crushed 255 on incline benching.

Birdwatching: 80 minutes

Deadlift: 335*1 385*1 415*1
HPS: 125*3 140*3 150*2
BB Incline: 205*3 220*3 235*1 250* 255*1
Chinups: 10, 10, 10

April 15, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 30 minutes / 1.5 miles

Treadmill: 17:09 / 2 miles

April 14, 2022 Sprinting

110*5

April 13, 2022 Lower Body

After those rollouts a few days ago my right lower abdomen has been really sore...had to take it easy back squatting here...

Front Squats: 185*2 235*2 260*1 285*1 300*1
Squats: 315*1 340*1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 65*10
Plate Suitcase Carries: 45*10
Dead Bugs: 10, 10

April 12, 2022 AM: Birdwatching PM: Upper Body

Lower back was fairly tight here, had to take it easy. Missed 280 on flat benching, will adjust sets next week, hopefully hit it.

Birdwatching: 90 minutes

BB Flat: 210*3 230*3 245*3 260*1 275*1 280*1
Guillotine Press: 165*10, 9
Snatch-Grip Pullups: 8, 8, 8
BB Rows: 225*5 250*5,5
DB Unilateral Reverse Flyes: 15*10, 10

April 11, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

April 24, 2022

April 10, 2022 Track

110*5

April 9, 2022 Full Body

Good session...tried rollouts, haven't done them recently. Reeeally sore lower abdomen afterward, need to get used to them.

BB DL: 335*1 385*1 415*1 450*1
HPS: 125*3 140*3 150*#
BB Incline: 205*3 220*3 235*1 245*1
1.5 Pullups: 6, 5, 3
Snatch-Grip OH Carries: 125*6
Rollouts: 10

April 8, 2022 Treadmill

Back at 3 miles here, just for the heck of it.

Treadmill: 25:43 / 3 miles

April 7, 2022 AM: Incline Walking PM: Sprinting

Incline Walking: 4% / 40 minutes / 2 miles

110*5

April 6, 2022 AM: Incline Walking PM: Lower Body

My lower right back has been sore lately, thought the hex deadlifting would help...I think it was more stressful on it honestly. Oops. Still at 300 on front squatting. Sprinting will be picking up soon, probably going to dial back the weight slightly at that point.

Incline Walking: 4% / 30 minutes / 1.5 miles

Front Squats: 195*2 235*1 260*1 285*1 300*1
Hex-Bar Deadlifts: 365*5 405*5 455*3
Lunges: 65*10
Hex Farmers; 315*3
Dead Bugs: 10, 10

April 5, 2022 AM: Incline Walking PM: Upper Body

Good session, I think adding in guillotine pressing should help advance flat benching; I noticed that during the autumn pre-bulk when my bench skyrocketed I had been doing more guillotines...hopefully it happens again.

Incline Walking: 4% / 40 minutes / 2 miles

BB Flat: 210*3 230*3 245*3 260*1 275*1
Guillotine PRess: 155*10 155*10
Snatch-Grip Pullups: 45*4, 3, 2
BB ROws: 225*8, 8
DB Unilateral standing hammer grip front raises: 25*10, 10

April 4, 2022 AM: Incline Walking PM: Treadmill

4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

April 5, 2022

April 2, 2022 Full Body

Lower back was tight/tired after lower body workout on Wednesday. I didn't push things here, did a bit of a deload. Incline benching went better this week. No inexplicable miss on 250.

BB DL: 335*1 385*1 415*1
HPS: 125*3 140*3 150*3
BB Incline: 205*3 220*3 235*1 245*1 250*1
Pullups: 10, 10, 10
Mini-Band WSARC: 10, 10

April 1, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 60 minutes / 3 miles

Treadmill: 17:09 / 2 miles

March 31, 2022 Birdwatching

Birdwatching: 4 hours

March 30, 2022 AM: Incline Walk PM: Lower Body

Good session here, I notice my back is really tired after back squatting...may do hex bar deadlifts next week in their lieu since it's biomechanically the same but easier on the back.

Incline Walk: 4% / 40 minutes / 2 miles

Front Squats: 195*2 235*2 260*1 285*1 300*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 65*10
Plate Suitcase Carries: 45*10
Dead Bugs: 10, 10

March 29, 2022 AM: Incline Walking PM: Upper Body

Another good session, I'll move all the benching weights up 5 lbs this coming week. Guillotine press felt fine too. I did zero 'rehabby' things between sets here. I didn't even think about the shoulder and didn't feel it the whole workout. I do a ton of warmup sets now, like the bar, 95, 135, 165, 185 for a bunch of reps. I'm thoroughly warmed up by the time I get to real sets.

Incline Walk: 4% / 40 minutes / 2 miles

BB Flat: 205*3 225*3 240*3 255*1 270*1
Guillotine Press: 135*10 155*10
1.5 Pullups: 6, 5, 3
Pendlay Rows: 155*5, 5
DB Unilateral Standing Hammer-Grip Front Raises: 25*10, 10

March 28, 2022 AM: Incline Walk PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

March 31, 2022

March 27, 2022 Sprinting

110*5

March 26, 2022 Full Body

Felt good here, not good enough to try pulling 485 on deadlifting but still...so I was surprised on incline benching when I missed 250...That's not even supposed to be my high set. No clue what's going on here, maybe I should pull weight back like I did on flat benching....

BB DL: 335*1 385*1 415*1 450*1
HPS: 125*3 140*3 150*3
BB Incline: 220*3 235*2 250*X FUCK 185*7
Snatch-Grip Pullups: 45*3, 3, 3
Snatch-Grip OH Carries: 125*6
Mini-band Paloffs: 10, 10

March 25, 2022 AM: Birdwatching PM: Treadmill

Birdwatching: 1 hour

Treadmill: 17:09 / 2 miles

March 24, 2022 AM: Incline Walking PM: Sprinting

Good sprint session, tons of worms on the track to rescue though, spent longer doing that than actually sprinting.

Incline Walking: 4% / 40 minutes / 2 miles

110*5

March 23, 2022 AM: Incline Walk PM: Lower Body

300 again on front squats, felt great

4% / 40 minutes / 2 miles

Front Squats: 195*2 235*2 260*1 285*1 300*1
Squats: 315*1 340*1 365*1
wide-Grip RDL: 285*5 315*5 335*5
Lunges: 65*10
Plate Suitcase Carries: 45*10
Dead Bugs: 10, 10

March 23, 2022

March 22, 2022 Upper Body

Pleasant session, I rolled back bench weights by 5-10 lbs and did an extra working set at the bottom of the weight spectrum to start off. It felt way better. Good session overall...Did tons of warmup sets and shoulder wasn't uncomfortable at all really.

BB Flat: 205*3 225*3 240*3 255*1 270*1
Guillotine Press: 135*10
Pullups: 45*5, 4, 4
BB Rows: 225*5 250*5 265*3
DB Unilateral front raises: 20*10, 10

March 21, 2022

March 21, 2022 AM: Incline Walking PM: Treadmill

My left hamstring is really sore, it tried to cramp overnight. Took a ton of magnesium today, hopefully it relaxes. No incline walking tomorrow as a result, going to rest legs completely.

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

March 20, 2022 Sprinting

Nice day out, track was wet, spent more time rescuing worms than actual sprinting...

110*5

March 19, 2022 Full Body

Felt really strong here....narrowly missed 260 on incline benching, CRUSHED 450 on deadlifting...got 160 on hanging power snatches...really happy with this session, felt good after a couple mediocre full-body sessions.

BB DL: 335*1 385*1 415*1 450*1
HPS: 125*3 140*3 150*3 160*2
BB Incline: 220*3 235*2 250*1 260*2/3rds
1.5 Chinups: 6, 5, 5
Snatch-Grip OH Carries: 125*6
Mini-band WSARC: 10, 10

March 18, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

March 17, 2022 Sprinting

110*5

March 20, 2022

March 16, 2022 AM: Incline Walking PM: Lower Body

Woooo! I haven't front squatted 300 in ages....I think the difference is that I'm carrying the bar WAY tighter against my throat and keeping my upper body much tighter. Didn't do anything

Incline Walking: 4% / 60 minutes / 3 miles

Front Squats: 195*2 235*2 260*1 285*1 300*1
Squats: 315*1 340*1 365*1 375*1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 65*10
Plate Carries: 45*10
Dead Bugs: 10, 10

March 15, 2022 AM: Incline Walking PM: Upper Body

Plotting next moves here with benching, first a cluster set here...Paused reps hurt the shoulder, so that was a no.

Incline Walking: 4% / 40 minutes / 2 miles

BB Flat: 240*3 255*1,1,1,1 cluster
BB Flat (Paused Reps): 225*1
Pullups: 45*4, 4, 4
BB Rows; 225*8, 8
DB Unilateral Hammer-Grip Standing Front Raises: 20*10, 10

March 14, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

March 13, 2022 Sprinting

110*5

March 12, 2022 Full Body

I felt flat here, maybe I was full? I didn't push too hard, just got some reps in to keep everything "awake".

BB DL: 315*1 365*1 405*1 425*1
HPS: 125*3 140*3 150*3
BB Incline: 220*3 240*1 255*1
DB Rows: 100*10
Snatch-Grip OH Carries: 115*7
Mini-Band Paloffs: 10, 10

March 11, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 30 minutes / 1.5 miles

Treadmill: 17:09 / 2 miles

March 10, 2022 AM: Incline Walking PM: Sprinting

Incline Walking: 4% / 40 minutes / 2 miles

110*5

March 9, 2022 AM: Incline Walking PM: Lower Body

Another good session...nabbed 295 on front squatting...

Incline Walking: 4% / 30 minutes / 1.5 miles

Front Squats: 195*2 235*2 260*1 285*1 295*1
Squats: 315*1 340*1 365*1 375*1
Lunges: 65*10
Plate Carries: 45*10
Dead Bugs: 10, 10

March 8, 2022 AM: Incline Walking PM: Upper Body

Definitely losing strength on benching, oddly as my front squatting has been going up. May drop weight down 10 lbs on sets and build back up...need to complete reps here.

Incline Walking: 4% / 40 minutes / 2 miles

BB Flat: 240*3 255*2 275*X 225*4
Guillotine Press: 135*10
Pullups: 45*4, 4, 4
BB Rows: 250*6, 6
DB Unilateral Hammer-Grip Front Raises: 20*10, 10

March 19, 2022

March 7, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

March 6, 2022 Sprinting

110*6

March 5, 2022 Full Body

Not bad...got 160 on snatches again...nothing else really note-worthy here

BB DL: 335*1 385*1 415*1 450*1
HPS: 125*3 140*3 150*3 160*1
BB Incline: 220*3 240*1 255*1 200*6
Chinups: 10, 10, 10
Snatch-Grip OH Carries: 115*6
Miniband Paloffs: 10, 10

March 4, 2022 Treadmill

No incline walking this morning, big-time doms after that front squatting & lunges hitting quads...

Treadmill: 17:09 / 2 miles

March 3, 2022 AM: Incline Walking PM: Sprinting

Incline Walking: 4% / 30 minutes / 1.5 miles

110*5

March 2, 2022 AM: Incline Walk PM: Lower Body

Crushed front squats again...I think I might get near 300 soon at this rate...

Incline Walk: 4% / 30 minutes / 1.5 miles

Front Squats: 195*2 235*2 260*1 280*1 290*1
Squats: 315*1 340*1 365*1 375*1
Wide-Grip RDL: 315*5
Lunges: 65*10
Plate Suitcase Carries: 45*10
Dead Bugs: 10, 10

March 1, 2022 AM: Incline Walking PM: Upper Body

Not even close on 285 on benching...no clue why my strength dropped by about 10 lbs on incline and flat benching...nothing to do with cutting, it started while still bulking...Maybe it just took a while for that week off to catch up? Seems unlikely that it would be like 8 weeks later before the strength started to drop (around mid-February)

Incline Walking: 4% / 40 minutes / 2 miles

BB Flat: 240*3 255*3 275*1 285*X not even close
Guillotine Press: 135*10
Pullups: 45*5, 4, 4
BB Rows: 225*8, 8
DB Unilateral Hammer-Grip Front Raises: 20*10, 10

February 28, 2022 AM: Incline Walking PM: Treadmill

Incline Walk: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

March 17, 2022

February 27, 2022 Sprinting

110*5

February 26, 2022 Full Body

High weight deadlifting this week, will bump sets next week but not do the high set. Also, Incline bench missed 255 somehow. Shoulder was irritated after, went away quick though.

BB DL: 335*1 385*1 415*1 445*1 475*1
HPS: 125*3 140*3 150*3
BB Incline: 220*3 240*1 255*X 200*6
Sternum Pullups: 6 irritated shoulder
Pullups: 10, 10
Snatch Grip OH Carries: 115*5
Mini-Band WSARC: 10, 10

February 25, 2022 AM: Shoveling PM: Treadmill

Shoveling: 30 minutes

Treadmill: 17:09 / 2 miles

February 24, 2022 AM: Incline Walk PM: Track

Incline Walk: 4% / 30 minutes / 1.5 miles

110*5

February 23, 2022 AM: Birdwatching PM: Lower Body

Good session here again, crushing front squats and regular squats feel like they're picking up as well...CRUSHED 375.

Birdwatching: 90 minutes

Front Squats: 195*2 235*2 260*1 280*1 295*1
Squats: 315*1 340*1 365*1 375*1
Wide-Grip RDL: 315*5
Lunges: 65*10
Plate Suitcase Carries: 45*10
Dead Bugs: 10, 10

February 22, 2022 AM Incline Walking PM: Upper Body

baaaah missed 285 by a mile here. Tried board pressing since I miss about 1/2 way up now..but honestly it REALLLY hurt my shoulder so none of that for another month or two. It was irritated rest of the session, including on 3rd set of snatch-grip pullups.

Incline Walking: 4% / 30 minutes / 1.5 miles

BB Flat: 235*3 250*3 275*1 285*1 blah
Board Press: 135*8 225*6 ouch.
Pendlay Rows: 135*6 165*6
Snatch-Grip Pullups: 10, 10, 8
DB Unilateral Hammer-grip Front Raises: 20*10, 10

February 21, 2022 Treadmill

Treadmill: 17:09 / 2 miles

March 16, 2022

February 19, 2022 Full Body

I'm trying something with deadlifting; I'm going to add a higher weight final set every other week, then in the non-high-weight weeks I'm going to bump up the weights by 5 lbs. for each set, then use those higher weights for the lead up sets the following week when I slap another set on the end of the workout. This session was ok...shit the bed on incline benching, second straight week. No idea why.

BB DL: 335*1 385*1 415*1 445*1
HPS: 125*3 140*3 150*3
BB Incline: 220*3 240*2 255*1/2 wtf 185*6
1.5 Pullups: 5, 5, 5
Rollouts: 10
Mini-band Paloffs: 10

February 18, 2022 AM: Incline Walking

Tired legs after hiking around yesterday birdwatching

Incline Walking: 4% / 30 minutes / 1.5 miles

Treadmill: 9:05 / 1.1 miles or something

February 17, 2022 Birdwatching

Birdwatching: 6 hours / 5 miles

February 16, 2022 AM: Incline Walking PM: Lower Body

Going to be cutting soon, I liked continuing with incline walking while bulking...it kept me from accumulating too much fat. I'm at 209, which is the lightest I think I've ever been at the end of a bulk. The session here was great, I lowered the rack position and absolutely crushed the front squats here...

Incline Walking: 4% / 30 minutes / 1.5 miles

Front Squats: 185*2 225*2 250*1 270*1 285*1
Squats: 315*1 340*1 365*1
Snatch-Grip RDL: 315*2, 2
Lunges: 65*10
Plate Suitcase-Carries: 45*10
Mini-Band WSARC: 10

February 15, 2022 AM: Incline Walking PM: Upper Body

juuuust missed 285...man did I want that one....

Incline Walking: 4% / 30 minutes / 1.5 miles

BB Flat: 235*3 250*3 275*1 285*1/2
Guillotine Press: 45*10 95*10
BB Rows: 225*5 250*5 265*5
1.5 Pullups: 6, 5, 4
DB Unilateral Standing Hammer Grip Front Raises: 20*10, 10

February 14, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

February 13, 2022 Sprinting

100*4

March 15, 2022

February 12, 2022 Full Body

I was full here again...Food seems to be sitting like lead lately, need to wait a little longer before working out. Not sure how I missed 255 on inclining...Overhead carries did not hurt all that much...

BB DL: 330*1 380*1 410*1 440*1 470*1
HPS: 125*3 140*3 150*3
BB Incline: 220*3 240*2 255*X 225*1
Snatch-Grip Pullups: 10, 10, 10
Snatch-Grip OH Carries: 95*6
Rollouts: 10, 10

February 9, 2022 Lower Body

Good session here again, front squatting went great...

Front Squats: 185*2 225*2 250*1 270*1 280*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 65*10
Plate Suitcase Carries: 45*10
Band WSARC: 10

February 8, 2022 AM: Incline Walking PM: Upper Body

Getting closer to where I was pre-shoulder on benching, feels good....guillotine press didn't hurt the shoulder too bad either.

Incline Walking: 4% / 40 minutes / 2 miles

BB FLat: 235*3 250*2 270*1 280*1
Guillotine Press: 45*10 95*10
Snatch-Grp Pullups: 10, 10, 10
Rows: 225*10, 10
DB Unilateral Hammer-Grip Standing Front Raises: 20*10, 10

February 7, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 30 minutes / 1.5 miles

Treadmill: 8:34 / 1 mile

February 5, 2022 Full Body

I was a bit full here...Hex farmers went well, didn't hurt the shoulder really..

DL: 330*1 385*1 405*1 435*1 465*1
HPS: 125*3 140*3 150*1 160*X
BB Incline: 215*3 235*2 255*1 meh
Snatch-Grip Pullups: 10, 10, 10
Hex Farmers: 275*5
Rollouts: 10, 10

March 13, 2022

February 4, 2022 AM: Incline Walking PM: Treadmill

Incline Walk: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

February 3, 2022 AM: Incline Walking PM: Track

Wet snow on the track still, not good conditions...

Incline Walking: 4% / 60 minutes / 3 miles

100*3

February 2, 2022 AM: Incline Walking PM: Lower Body

On front-squatting I had been using a wider grip to make it easier on my shoulder, or so I thought. It still hurt having the bar across my shoulders though. The thing is, I went back to having my grip just outside my shoulders today and it was completely fine, and I felt way stronger. I mixed in higher rep regular deadlifts here...it was ok, probably won't do it again though.

Incline Walking: 4% / 40 minutes / 2 miles

Front-Squatting: 185*2 225*2 250*1 270*1 280*1
Squats: 315*1 340*1 365*1
Deadlift: 315*5 340*5
Lunges: 65*10
Suitcase Carries: 55*10
Dead Bugs: 10, 10

February 1, 2022 AM: Incline Walking PM: Upper Body

Benching went well, it irritates my shoulder the first couple sets, but then feels better by the end...

Incline Walking: 4% / 40 minutes / 2 miles

BB Flat: 235*3 250*3 270*1 280*1
1.5 Snatch-Grip Pullups: 5, 5, 5
Pendlay Rows: 145*10, 10
DB Unilateral Hammer-Grip Front Raises: 20*10, 10

January 31, 2022 Treadmill

Treadmill: 17:09 / 2 miles

January 30, 2022 Shoveling

Track is obviously covered; it's ok, shoveled instead.

Shoveling: 45 minutes

January 29, 2022 FUll Body

Felt a bit drained here, shoulder not too sore at all while inclining...a bit sore at the catch on the HPS. Also, pressure on snatch-grip OH Carries irritated it. Rollouts were surprisingly fine..I figured they'd hurt the worst so I've been avoiding them. After this went out and shoveled/snowblew for 75 minutes

BB DL: 330*1 380*1 430*1 460*1
HPS: 125*3 140*3 150*3 160*X
BB Incline: 220*2 (hit clip) 240*2 255*1 265*1/2
Snatch-Grip Pullups: 45*3, 3, 3
Snatch-Grip OH Carries: 115*5
Rollouts: 10, 10
Snow clearing: 75 minutes.

February 11, 2022

January 28, 2022 AM: Incline Walking PM: Treadmill

Took it easy on the treadmill here, just got the heart-rate up for a few minutes then back down, was feeling tired.

Incline Walking: 4% / 30 minutes / 1.5 miles

Treadmill: .5 miles

January 27, 2022 Incline Walking

Track is carpeted with ice...that's a no-go....just incline walking today

Incline Walking: 4% / 60 minutes / 3 miles

January 26, 2022 Lower Body

Really good session here, crushed front squats...

Front Squats: 185*2 225*2 250*1 270*1 280*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 65*10
Mini-Band Paloffs: 10, 10

January 24, 2022 AM: Birdwatching PM: Upper Body

I was really bloated for this one for some reason....not sure why....anyway, tried doing rows here first to see if it helped my shoulder warm up any better. It did not seem to matter all that much. It's odd, the shoulder feels completely fine on every other exercise almost, other than this particular form of benching, where it still is somewhat uncomfortable...

Birdwatching: 2 hours

BB Rows: 225*5 250*5 265*5
BB Flat: 235*3 255*1 275*1
Pullups: 10, 10, 10
DB Unilateral Hammer-Grip Front Raises: 20*10, 10

February 6, 2022

January 23, 2022 AM: Incline Walk PM: Treadmill

Incline Walk: 4% / 40 minutes / 2 miles

Treadmill: 1.5 miles

January 22, 2022 FUll Body

Surprising amount of pop here...got 160 on hanging power snatches....also bagged 260 on incline benching. I feel pretty much back to where I was when I jammed that shoulder...It's still a bit sore in the mornings if I sleep on it, but shortly after I've been up and moving around I don't really think of it much...Oddly the exercise here that I feel it on is the dead bugs when the right arm is full straight out and fully extended parallel to the floor behind me, the equivalent of raising my arm straight overhead.

BB DL: 330*1 380*1 430*1 460*1
HPS: 125*3 140*3 150*3 160*2
BB Incline: 215*3 235*3 250*1 260*1
Sternum Pullups: 4, 4, 4
Plate Suitcase Carries: 45*10
Dead Bugs: 10, 10

January 21, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

January 20, 2022 AM: Incline Walking PM: Track

IW: 4% / 60 minutes / 3 miles

100*4

January 30, 2022

January 19, 2022 AM: Incline Walking PM: Lower Body

Good session, feel strong on the front squatting...

Incline Walking: 4% / 40 minutes / 2 miles

Front Squats: 185*2 225*2 250*1 270*1 280*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 65*10
Suitcase Carries: 55*10
Mini-Band WSARC: 10

January 18, 2022 AM: Incline Walking PM: Upper Body

Continuing to rebound, with flat benching being the only laggard at this point....juuuust missed 280 today....Tried upping weight on those hammer-grip front raises, didn't feel comfortable though.

Incline Walking: 4% / 40 minutes / 2 miles

BB Flat: 235*3 250*2 270*1 280*1/2
Snatch-Grip Pullups: 45*3, 3, 3
BB Rows: 225*5 250*5, 5
DB Unilateral Hammer-Grip Standing Front Raises: 25*6 15*10
Dead Bugs: 10, 10

January 17, 2022 Incline Walking

No treadmill today, got other stuff to do in the afternoon

Incline Walking: 4% / 40 minutes / 2 miles

January 16, 2022 Track

Another chilly day..

100*4

January 15, 2022 FUll Body

Good session, didn't get higher on DL'ing then. Incline benching is moving right along, hopefully get 260 or something next week. The OH carries went decent, the pressure on the shoulder makes them a bit uncomfortable still...

BB DL: 330*1 380*1 430*1 460*1
HPS: 125*3 140*3 150*2
BB Incline: 215*3 235*1 245*1 255*1
Chinups: 45*5, 4, 4
Snatch-Grip OH Carries: 115*5
Mini-Band Paloffs: 10, 10

January 14, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

January 13, 2022 AM: Incline Walking PM: Upper Body

Benching is the one area I'm still a bit behind on, although 270 was pretty easy here. Oddly, I think I injured my shoulder incline benching, but now it's fine when doing that. It's flat benching where it hurts still....We shall see. Also, adding in some front raises here to try and build up the anterior delts and maybe help stabilize the shoulder a bit more. I'm using a hammer-grip on them, which seems to make it easier on the rotator...

Incline Walking: 4% / 40 minutes / 2 miles

BB Flat: 225*3 240*3 255*1 270*1
Snatch-Grip Pullups: 45*4, 2, 3
BB Rows: 225*5 250*5, 5
DB Hammer-Grip Standing Front Raises: 15*10
Suitcase Carries: 55*10
Dead Bugs: 10, 10

January 12, 2022 AM: Incline Walking PM: Lower Body

I find that going with a wider-grip when front squatting relieves the pressure on my shoulder, along with carrying the bar pressed really hard against my throat. Strength-wise I appear to be back where I was, which is reassuring; I was afraid it would take a 6 weeks or something, but I appear to be rebounding rapidly here.

Incline Walking: 4% / 40 minutes / 2 miles

Front Squats: 185*2 225*2 250*1 270*1 280*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 65*10
Mini0Band WSARC: 10

January 18, 2022

January 11, 2022 Sprinting FREEZING OUT

Windchill was around 0 here...I wanted to go just to see if I could do it...bundled up, doubled gloved...and it wasn't so bad actually with all the layers. Couldn't go fast, but the extreme low temperatures kept me from overheating, which happens if I layer up and it's like 35 out.

100*4

January 10, 2022 AM: Incline Walking PM: Treadmill

I was flying on the treadmill...could've done 3 or 4 miles probably if I wanted to

Incline Walk: 4% / 30 minutes / 1.5 miles

Treadmill: 17:09 / 2 miles

January 9, 2022 Full Body

Seems like strength is coming back fast...going to add some reps to the sets next week and see how that goes. I barely missed 255 on incline benching...I'll feel better once I get that again because I'll be within shouting distance of where I was before this shoulder thing. Overall shoulder felt fairly decent throughout this one. I'm still doing tons of mobility stuff between sets. I can tell it's irritated, but it's not uber-distracting...

BB DL: 325*1 375*1 425*1 455*1 470*1
HPS: 125*3 140*3 150*1
BB Incline: 215*3 235*1 255*3/4 245*1
Chinups: 10, 10
Snatch-Grip OH Carries: 95*5
Dead Bugs: 10, 10

January 18, 2022 Sprinting (treadmill)

Track is pretty well covered with snow...did some sprinting via the treadmill. It can't go as fast as I need it to for 100M type stuff, so just did sustained 10MPH intervals..was actually kind of fun.

Treadmill Sprint Intervals: 10 MPH / 1 minute - 4

January 7, 2022 Treadmill

Getting back into milling...shoulder isn't too sore today, day after upper body workout...

Treadmill: 8:40 / 1 mile

January 6, 2022 AM: Birdwatching PM: Upper Body

Working back in....this wasn't too bad...on the top of each bench rep I let my shoulder blades come forward at the top of the rep and then retract as I bring the bar down. Doing this, my shoulder was barely even sore. I'm hesitating a bit after unracking, which I guess is natural given the recent pain. Missed on 270 largely because of that..I tried guillotine pressing again, that is a definite no-go for now, super-irritating to the shoulder.

Birdwatching: 1 Hour

BB Flat: 225*1 240*1 255*1 270*1/2
1.5 Pullups: 7, 6, 5
Guillotine Press: 135*1 still irritated
BB Rows: 225*5 250*5, 5
Mini-band Paloffs: 10, 10

January 11, 2022

January 5, 2022 AM: Incline Walking PM: Lower Body

Absolutely crushed the front squats here...I think this is another one where my lower back being sore had been holding me back...The front squats aren't super comfortable for the shoulder, but if I put the bar further back and really dig into my throat on it, they felt much better.

Incline Walking: 4% / 30 minutes / 1.5 miles

Front Squats: 185*1 225*2 245*1 265*1 275*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 65*10

January 4, 2022 Sprinting

100*4

January 3, 2022 AM: Incline Walking PM: Treadmill

Still have a ton of energy today...good sign. Shoulder isn't too sore after working out either. It's not 100%, but it's not like ragingly painful either

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

January 9, 2022

January 2, 2022 Full Body

Wow...ok...it doesn't feel like I really lost any strength at all. Or maybe losses to peak strength were outweighed by tightness, muscle pulls, strains, etc. healing over the past week. On deadlifting my lower right back felt completely fine, and that let me absolutely tear the weight off the floor. I'm not going to say I could've cleaned 315, but it was pulled so rapidly I could've done a half-ass upright row. I didn't push anything here in terms of weights, on any of the exercises, this was more about feeling things out. Strength certainly feels like it actually ticked up a bit. I always wondered how people that took time off came back stronger after a week away...I get it now, they're so exhausted that they feel rejuvenated when returning. The only place I appear to have lost any strength is on the incline benching, and I assume flat-benching will be down as well. That's disappointing since I was having fun setting home-gym records and thought I had a chance at a 315 bench press by the end of this bulk. My goal now is to get back to where I was pre-injury by the time this bulk is over. Not sure if that's feasible though, given my shoulder doesn't feel like it's going to be supporting the volume (triples on lower-weight sets) that I was doing before, and I would not be surprised if it takes a month or two to feel back to normal. Still, everything else seems to be going well, so we shall see.

BB DL: 315*1 365*1 405*1 435*1 455*1
HPS: 95*1 115*3 135*3 145*3
BB Incline: 215*3 235*2 255*1/2
Snatch-Grip Pullups: 45*3, 3, 3
Suitcase Carries: 65*10
Hanging Knee Raises: 10, 10

January 1, 2022 Sprinting

That week off felt great actually...I did not realize how tired I was. I did a ton of mobility stuff on my shoulder as well, and it feels better. Not 100% yet, but enough to where I can use it without making things worse, and slowly heal. Curious to see how much strength I lost with the off-time...guess we shall see.

100*5

January 2, 2022

December 24, 2021 Treadmill

Time for a gym-vacay, see you in 8 days!

Treadmill: 17:09 / 2 miles

December 23, 2021 AM: Incline Walking PM: Upper Body

I think I'm going to take a week off. I just feel worn out. Not just the shoulder, but in general I feel flat. Even when I'm putting up good weight, things still feel forced. Ironically, this does not include benching where the weight has been flying, but now the shoulder is hurt. I thought I took a few days off at the start of this bulk, but apparently not. Other than the week off to visit California in June I haven't taken two days off in a row the rest of the year. Plus, when I look back I haven't really taken a full week of rest where I'm home, and still eating well, in probably....10 years? My left elbow has felt stiff, the right shoulder is...hopefully not torn, but still painful. My lower right back is stiff/tight. I'm tired in general. So I think I'm going to take a week off, no workouts. Starting with Saturday. I'm still going to eat a bulking diet, and see how I feel at the end of that. Probably do some stretching for the shoulder too, hopefully get that back to normal as well.

The workout here was ok, but I'm being tentative on benching since it really hurts my shoulder if I'm not careful. That is NO way to power through a rep, and it's costing me reps.

Incline Walking: 4% / 40 minutes / 2 miles

BB Flat: 240*1 255*1 275*1 285*1
Snatch-Grip Pullups: 45*4, 3, 3
Head-Supported Rows: 160*6 170*5
DB Hammer Curls Drop Set: 45*5 35*5
Dead Bugs: 10, 10

December 22, 2021 Lower Body

The workout here was fine...I did squats since the front squats irritate the heck out of the shoulder. Also did lumberjack squats, as a test with 135. I forgot how much I enjoy them. On the wide-grip romanian deadlifts I did two sets of 10 since I'm thinking of taking a few days off, so since I'll be resting anyway I wanted to empty the tank.

Incline Walking: 4% / 40 minutes / 2 miles

Squats: 275*1 315*1 345*1 365*1 375*1
Wide-Grip RDL: 285*5 315*10, 10
Lunges: 65*10
Suitcase Carries: 65*10

December 21, 2021 Sprinting

100*4

Link List

November 10, 2022

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