Thursday - Front squat, bench, sprints

Front squat
135 x 4
185 x 4
225 x 3
275 x 3,3,3
295 x 1
Not too bad on the shoulder but the last set I felt it. Back felt good though, unlike last time.

Bench
95 x 5
125 x 5
145 x 5
170 x 5
215 x 3/5
175 x 10
Not sure what happened here but couldn't cut it.

Sprints
6 down the straightaway on the track, 100 yards?, walked the corners

Sunday - light lifts and sprints

Lower right back was killing me in the gym today, tried to front squat and deadlift but it sucked, so I ran some sprints and had a good time.

Front Squat

135 x 1,2,2

225 x 2

Deadlift

135 x 5

225 x 5

315 x 5,5

Pullups

BW x 5x6

Sprints

sprinted the straights x7, 4 total laps so a mile.

Monday and Thursday: FSQ singles at 315

On Monday, I tried to lift but the bar broke so I did some DB press and left
50 x 6,6

Thursday

Rear delt raises
10 x 3x10

Front Squat
135 x 5,5
185 x 3
225 x 3
275 x 2
300 x 1,1
315 x 1,1,1

Bench Press
95 x 5
120 x 5
145 x 5
165 x 5
210 x 5
145 x 20

Situps
10 x 10,10

Back exts
25 x 10,10

Pullups
BW x 5,5,

Thursday - Front Squat

Pretty good lifting day today. Been a week.

Rear Delt Raise:
10 x 5x10

Front Squat:
135 x 5,5
185 x 5,5
225 x 3
265 x 2
285 x 1
305 x 1
315 x 1

Bench Press:
95 x 8
120 x 5
145 x 5
165 x 5
205 x 5
145 x 15

Situp roman chair
10 x 10

Pullups
BW x 5
35 x 5,5,5

Thursday - FSQ 295

Rear delt raise flat

10 x 10,10,10

Bb press

95 x 5,5,5

F squat

Not too bad on shoulder. Stick with this. 

135  x 5,5

180 x 4

210 x 3

245 x 3

275 x 2

295 x 1,1

Bench

95 x 5

120 x 5

145 x 5

165 x 5

195 x 5

185 x 8

Pull-ups

25 x 6,6,6

Roman chair

25 x 10

10 x 10,10

Sunday - Squat, Bench, Rows, Pullups

Squat
135 x 5
225 x 5
275 x 3
315 x 2,1,1, shoulder hurt a lot here gonna try front squats next time

Rear Delt Raise
10 x 10,10,10,10
Gonna keep doing this. Slight incline for more ROM.

Bench
120 x 6
145 x 6
165 x 6
190 x 6

BB row
95 x 10
85 x 10
105 x 8
145 x 8
165 x 8

Pullups
BW x 6 x5