Day 415

50 tire flips with my 540lb. tire in the back yard.

worked mostly in sets of 5 to 7. It was good medicine.

Day 413

Incline press
135 x 10
185 x 5
205 x 5
225 x 3
255 x 1
265 x 1
275 x 1

Hang Clean x 2 + strict press x 2 + push press x 2 + push jerk x 2

115 x 1 round
185 x 4 rounds

Gonna try and learn the clean from the hang position, I think it fits best right now. 

Day 402 - 412

A lot of different things.

I log pressed 255 somewhere in there, I did some deadlifts with chains and those felt good. I worked up to a nice squat or two and some heavy high box squats that felt good. I inclined pressed a little bit and that was good to

Honestly, I haven't felt like myself for about a month. But I'm getting there.  

Day 401

Squat (no belt)
bar x 5
streching, KB swings, the stick, mobility stuff
135 x 3
225 x 3
255 x 3
295 x 3
330 x 3

Clean (once) and front squat
115 x 3
185 x 3 x 4

I could have done more, but honestly that was enough.  All good quality reps, why push it. 

Day 400

Log Press
empty x a bunch
155 x 3
170 x 3
195 x 3
220 x 3

Axle Floor press 200lbs. x 6 x 6 (10 breathes between sets)

Band lat pulldowns 5 x 10

band triceps x 3 sets

Day 399

Monster nap...

Day 398

Went swimming for about 2 hours with my oldest and the cousins.  I'm water logged, but I did some good stretching and movement in the pool and loosened up a good bit. 

Day 396

Band Shoulder Warmup

Incline Bench Press
bar x 5
135 x 5
175 x 5
200 x 5
225 x 5

Deadlift
225 x 3
325 x 5(DO grip)
375 x 5 (DO grip)
425 x 5 (straps, no belt)

strict press 2 reps, push press 2 reps, jerk 2 reps
bar x 1 round
115 x 1 round
165 x 2 rounds

I had to then move a bunch of plates from my frame I was practicing on for the contest out in the back yard. That zapped my last remaining strength. 

Day 394

I'm back.

I could tell you about what a wreck I was post contest, or how busy I've been since, but it's time for a fresh start.

I went to Charlotte last week to visit my sister and took the kiddos and wife and we shot some fireworks and spent time with family and in general had a great time.

Today was my first real day back in the gym. I did do a little something last week but it's not worth mentioning.

Today

Shoulder warmup
The Stick to my quads, hams, calf
Goblet squats x 10
couch stretch
KB swings x 20
triceps stretch

Squat 135 x 5, 235 x 5, 275 x 5, 310 x 5
Log press 155 x 5, 185 x 5, 205 x 5
Axle Floor Press 200 x 10,10,4 (15 secs rest b/w sets)
Band Lat Pulldown with a squeeze and hold at the bottom x 4 x 8
Pullups 5 singles (these kill my left bicep, but I don't care)


sweat... lots of sweat...