Sunday - not a great workout

BSQ
135 x 6
225 x 5
275 x 1 - This hurt my shoulder. I need to see a doctor.

Deadlift
315 x 10
This also hurt the shoulder

Pullups
BW  x 6,6,6

Ab Wheel
BW  x20,15,15,15

+handstand practice

Thursday

Pull-up

bw x 6,6,6

Squat

135x8,8

225 x 5,4

275 x 2

315 x 2

355x1

315 x 1

Push press

135 x 5,5,5

Shrugs 

75 x 15,15,15 slow 

Wednesday - Sprints, as well as the next week too

Got out late so did some hill sprints instead of lifting.

Hill sprints
-warmup jog 1
sprints x 5
cooldown jog x2

Did some of these on Tuesday 6/17 as well. Did 7.

Sunday deficit deadlift

Pull-ups

Bw x 9,9,8,6

Deficit dl

135 x 5

225 x 5

315 x 5

365 x 3,3,3

Pullovers

75 x 10,10,10

Stretching

Thursday - Various stuff

Back Squat

135 x 5,5

225 x 5,5

275 x 3

315 x 3,2

335 x 1

355 x 1

Ate a lot, felt very full and the squats felt really bad because of it.

Press:

95 x 6

115 x 5,5,5

Ab wheel

BW x 10

35 x 10

45 x 10,10

DB Shrug

75,780,65,60,50....25 x 15