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  • #91
    4/18 (H)

    Squat - 315 x 5 x 5
    Bench rehab - 155 x 5 x 5, 45 x 20
    DL - 355 x 5

    - Squats were okay, I always feel a little rusty coming back after the weekend.
    - Shoulder is feeling like its getting stronger, although there is still significant ROM deficit and sharp pains/pops when rotating the joint in certain ways
    - Pulls feeling excellent. I never really feel "rusty" on my deads and it seems like less is more (to an extent) works well for now anyway.
    Last edited by Cole; 04-20-2022, 06:55 PM.

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    • #92
      4/20 (L)

      Paused Squat - 250 x 5 x 3
      Press rehab - 75 x 5 x 5, 45 x 15
      Chins - 215+5 x 5 x 3

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      • #93

        4/22 (M)

        Squat - 285 x 5 x 3
        Bench rehab - 165 x 5 x 5, 45 x 20
        SGDL - 315 x 5 x 3

        - lower body is feeling great. Time for a couple days off to eat and sleep and im sure through in some yard work in there too

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        • #94
          4/25 (H)

          Squat - 320 x 5 x 5
          Bench rehab - 175 x 5 x 5, 45 x 20
          DL - 365 x 5

          - Shoulder defineitly irritable today, especially at the lower portion of the movement. I will probably be implementing benching from the pins to cut off that painful part of the ROM if it gets worse as I go up in weight. I want to contuniue to expose myself to the full ROM on bench, so I will have light tempos for M day, as slow benching seems to be more comfortable. TnG and CG are the most painful at this time.

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          • #95
            4/27 (L)

            Paused Squat - 255 x 5 x 3
            Press rehab - 85 x 5 x 5, 45 x 15
            Weighted Chins(10s) - 225 x 5 x 3

            - Leaned over more than usual for the squatting and got the glutes big time. I never seem to be able to lean over and utilize the posterior as well with substantial amounts of weight on the bar as I do with sub maximal loads, which is why I enjoy doing light day squats
            - Set out some ribeyes for tonight, although im sure I will only get about 1/2 pound due to the fact that I have 3 boys lol....cant wait til they are all teenagers, ill have to order a full cow instead of a half

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            • #96
              4/29 (M)

              Squat - 290 x 5 x 3
              Tempo Bench - 155 x 5 x 3
              SGDL - 320 x 5 x 3

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              • #97
                5/2 (H)

                Squat - 325 x 5 x 5
                Bench - 185 x 5 x 5
                DL - 370 x 5

                - Was going to do bench from the pins but warmups felt fine and I figured there was no reason to artificially slow down my rehab progress on the "real" bench. the full ROM feels fine although stability and strength are far from 100%

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                • #98
                  5/4 (L)

                  Paused Squat - 260 x 5 x 3
                  Press - 95 x 5 x 3, 45 x 15
                  Weighted Chins (+15) - 230 x 5 x 3

                  - Not really feeling great today, slight headache and low motivation but It wasnt difficult from a strength standpoint. Body is a little banged up (hips, neck, shoulder). Planning a vacation to FLA the day after my meet in Sept so it will be perfect to sit on the beach and not give a crap about lifting for a week.

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                  • #99
                    5/6 (M)

                    Squat - 290 x 5 x 3
                    Tempo Bench - 165 x 5 x 3
                    SGDL - 325 x 5 x 3

                    - Had to work night shift last night, still got about 4 hours of sleep but a little tired. Im off tonight so im gonna stay up all day and hopefully sleep 10 hours tonight, then I have night shift again Sat and Sun.
                    - Not really sure where my weight is at bc my scale broke but I need to be staying around 220 (100kg) to make weight for my meet.

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                    • 5/9 (H)

                      Squat - 330 x 5 x 5
                      Bench - 195 x 5 x 5
                      DL - 375 x 5

                      - Last set of squats felt best. I was working on really using the adductors and hamstrings by getting knees out and really getting my ass back, but on the 5th set I just did what came natural bc I was fatigued, and that was to stay compact and tight and let my knees travel forward. Thats how I squat strongest. May not be pretty, but thats just how I objectively can move the most weight.
                      - Legs were pretty wobbly and I was nauseas by the time I was ready for pulls, but they went alright.
                      - Last 3 of 4 nights Ive been on night shift so my sleep has sucked but I can get back to my routine now at least for the rest of the week.

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                      • 5/11 (L)

                        Paused Squat - 265 x 5 x 3
                        Press - 105 x 5 x 3
                        Weighted Chins (+17) 232 x 5 x 3

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                        • 5/13 (M)

                          Squat - 295 x 5 x 3
                          Tempo Bench - 175 x 5 x 3
                          SGDL - 330 x 5 x 3

                          - Shoulder is feeling a lot better. I can actually explode off the chest now, and I have much less pain when moving the joint.

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                          • 5/17 (H)

                            Squat - 335 x 5 x 5
                            Bench - 205 x 5 x 5
                            DL - 380 x 5

                            - I had to work night shift so I only got little if any sporadic sleep, but I felt good this morning. I definitly was not as strong as usual though and fatigued fairly quick especially on squats. My work schedule has been screwing me over big time lately. I need to sleep but I literally cant during the day

                            - I think I will end this cycle after this week (week 9) and start a new one with some different medium day variations and possible either rotating H day (5/3/1) or just keep going up with 5's but utilize back off sets. Not sure yet.

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                            • 5/19 (L)

                              Paused Squat - 270 x 5 x 3
                              Press - 115 x 5 x 3
                              Weighted Chins +20lbs - 250 x 5 x 3

                              - Went to the Doctors for a wellness visit. was 5'11 and weighed 230 exactly without shoes.
                              - Doc said the shoulder is probably actually a biceps tendonitis inflamation issue from over use and I could get a cortizol shot but I refused bc it seems to be getting better

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                              • 5/21 (M)

                                Squat - 300 x 5 x 3
                                Tempo Bench - 185 x 5 x 3
                                SGDL - 335 x 5 x 3

                                -getting a little tired of the snatch grips, might change to a straight leg or RDL or deficit....

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