Injury again...

Hurt my right shoulder doing judo this time, but not nearly as bad. I'm looking at getting back into the gym at the end of the week. Still, I may restart the program or cut the weight if doing my full max gets to me too much.

Wednesday - Back Squat, Pullovers

Quick workout before martial arts. I'm glad to be getting in and lifting, even if its just a little bit.

Squat:
-135 x 5
-205 x 10
-245 x 7
-325 x 4
-285 x 10

Pullover:
-60 x 8
-100 x 6

+martial arts

Monday - Back squat, Pullovers

Its been a week since I lifted. This isn't going well, but at least I have a program to follow. As long as I complete the reps I know I'm not losing strength, since its prescribed for my max. I just gotta do it.

Back squat:
-135 x 4
-205 x 10
-285 x 7
-345 x 5
-305 x 8

I saw stars from the first rep onward on the 345 set.

Pullover:
-55 x 8
-80 x 8
-95 x 10

These are starting to get fun.

Monday - Bulgarian Squat Program Round 2

I realized I wasn't getting anywhere just screwing around, and I'm not able to get the volume I need with lifting so little now. This program will force the volume but isn't that heavy for the most part. I'll be done working by the testing and hard weeks, which is good.

Back Squat:

-135 x 5

-205 x 10

-265 x 7

-325 x 4

-285 x 9

I'm going to have to round the weights up or down, looks like almost all of them are XX3, so I'll do XX5 instead like today. I'm not going to front squat every time, maybe every other. At least once per week.

Behind the neck PP:

-135 x 5,5,5 

I'm using the ACE wrap on my wrist and it works great.

Pullups:

-BW+35 x 5,5,5

Pullovers:

-60 x 10

-95 x 7

-100 x 4



+martial arts 

Saturday - BS and FS

Haven't been lifting consistently enough because of work and martial arts practice but thats ok. Really pretty tired though. Did martial arts afterward for 3 hours, too.



Back Squat:
-135 x 3,5
-225 x 3
-275 x 3
-315 x 2
-355 x 2
-375 x 1 (2x BW)

Front Squat:
-225 x 1
-275 x 1
-305 x 1
-335 x miss - tired

Some light jerks.

+martial arts, core work, and sprinting

Saturday and Sunday - BSQ, FSQ, etc

Saturday:

I had no power so it was hot and I was tired.

BSQ:
-135 x 5
-225 x 2,2
-275 x 2
-315 x 1
-355 x 1

FSQ:
-225 x 1
-275 x 1
-315 x 1

Pullups:
-BW x 40 x 5,5,5

--------------------------

Sunday:



Still no power, and I had a shoulder sunburn which sucked. Also my right wrist hurt.

BSQ:
-135 x 3
-225 x 3
-275 x 3
-315 x 1
-355 x 1
-375 x 1

FSQ:
-225 x 1,1
-295 x 1
-335 x 1

DB Press:
-35 x 5
-65 x 3
-45 x 5

Pullover:
-50 x 10
-80 x 10