Tuesday morning - mostly machines

Pullups
BW x 10,10,8,8,10

Leg Ext
205 x 10
245 x 10,10,10
150 x 10

Machine row
110 x 10
130 x 10,10,10

Rear Delt Raise
25 x 10,10,10
10 x 20

Cable Tricep Pushdown
100 x 10
130 x 12+5+5

Monday morning - after 1.5 weeks off

Kept it light on the first day back. Nothing with my back at all.

Incline DB Press
25 x 10
40 x 8
50 x 8,8,8

Leg Ext
205 x 10
245 x 10,10,10 (max)
175x 10
105 x 10
85 x 10
65 x 10,10

DB Incline Flies
20 x 10,10,10

Leg Curl
130 x 10,10,10

Rear Delt Flies
20  x 10,10

Dips
BW x 10,10

Tuesday afternoon - Snatch work, Pullups, Dips, etc

Worked on some light snatch exercises

Muscle snatch
95 x 6,5
115 x 4
135 x 3,3

Power Snatch
155 x 3,2,2,2,

Pullups
BW x 5x8

Dips
BW x 10,10+10,10+10

Back Ext
BW x 20,20,20

RC Situp
BW x 27,33

Tuesday morning - Incline flies, Rear delt flies, Back squat

Incline flies
15 x 10
25 x 10,10,10

Rear delt flies
15 x 10
30 x 10,10,10
10 x 10

Back Squat
135 x 20
185 x 24

BB Curl
40x 10,10

foam roll and stretch

Monday morning - squat 135 x 20, Incline bench, pullovers

Incline Bench
40 x 8
65 x 8,8,8

Back squat
decided to keep it really light but felt like doing something
135 x 20

DB Pullovers
100 x 10,10

Rear Delt flies
20 x 10,10

stretches and foam roll

Back Ext
BW x 20

Sunday morning - Lots of pullups, Bench Press

No squats or anything like it, back is hurting. Just waiting for it to heal now, could be a while.

Pullups
BW x 7
25 x 5
50 x 5,5,5,5

BB Bench Press
135 x 8
175 x 5
205 x 5
225 x 5,5,5

Pullups
BW x 7,10,8,8,8,7

Friday morning - Squats and Dips (light)

Back Squat
135 x 5,5
225 x 5,5,5,

Dips
BW x 8
50 x 7,7,7

Thursday morning - BB Press, etc

Kept it light today.

BB press
95 x 5,5,
115 x 5,5

Rear Delt Raise
20 x 10,10,10

Cable face pulls x a few sets

Back bridges - 2x8

foam roll and stretching

Wednesday morning -Rear flies, Incline Press Shrugs,etc

Rear Delt Raises
15 x 10
25 x 4x10

DB Incline Press
45 x 8
60 x 3x8

DB Shrugs
100 x 10,11,10
For fun

Cable Tricep pushdown
140 x 10
170x 10,10,10

Just a light day, back was hurting me.

Tuesday afternoon - light stuff

Pullup

Bw x 17

45 x 5,5,5,5

Back squat

135 x 8

215 x 8

225 x 6,10

BB press

95 x 5

115 x 5,5,6

Deadlift

135 x 5,5

185 x 5

235 x 10

Tuesday morning - flies, leg extensions, etc

Back hurting, kept it light.

Rear delt flies, leaning on bench

15 x 10

20 x 4x10

DB flies

25 x 10

35 x 3x10

Leg Ext

165 x 10,10

205 x 3x10

Leg Press Calf ext

130 x 10

245 x 10,10

210 x 5, with holds at top and bottom

Monday morning - DB Bench 100, DB pullovers 100, etc

Back hurts again from Sunday, so upper body. Thinking I'm gonna drop out of the WL competition.

DB Bench
60 x 10
75 x 6
100 x 5,5,5

DB Pullover
100 x 10,10

DB rear delt raise
20 x 3x10

foam roll

BB Glute Bridge
115 x 10
155 x 10,10,10

Sunday - Back squat 310 x 5x5, Pause snatches, cleans - back hurts again

I think I went overboard with the back squat, or the snatch, or something. Not sure what exactly but I did something stupid. I have three weeks to heal and be ready, so I need to be smart.

Back Squat
135 x 5
225 x 5
275 x 4
310 x 5,5,5,5,5

Pause snatch (below the knee)
tried to take a video, not enough memory
95 x 3,3
135 x 2
155 x 2,1

Clean - 135
This I could obviously do, but it hurt immediately. 1 rep and I decided to stop it.

Back Exts
BW x 3x10

RC Situp
BW x 3x10

Pullups
BW x 3x10

BW = 191

Thursday morning - Back squat, foam roll

Tried out the first day of the back squat program. Upper back super sore. Just stuck to that for today.

BB side bends
foam roll

Back Squat
135 x 5,5
225 x 4,4
275 x 4x5

more foam rolling

Back bridges x a few sets

Wednesday morning - DB Incline Press, curls, press, etc

Didn't feel too bad after yesterday's deadlifts. Back not too bad.

DB Incline Press

45 x 8

65 x 8,8,8

DB Bicep Curl

40 x 3x8

DB Press (standing)

40 x 8

50 x 6

45 x 8

I need to work on my thoracic mobility, it is horrible. Can't even really press correctly.

Machine Rows

Rest paused 10-6-5 (I forgot the weight...)

DB Rear flies

20 x 3x10

Foam roll

Tuesday afternoon - Muscle snatch, back squat, deadlift

Muscle snatch
Trying to protect the wrist and back at the same time. Light muscle snatches felt fine.
95 x 2x3
135 x 3,2,2,3
Easy

Back Squat
225 x 4
275 x 3,3,3
295 x 3
225 x 10,10

Deadlift
185 x 5
245 x 5,5,5,5,
265 x 5
295 x 5

Pullups
BW x 3x10

Tuesday morning - Pullovers, arm stuff, back not too bad, light back squat

Back hurt a bit when picking up weights on one side only.

Rear delt flies
15 x 10
30 x 3x10

DB Pullover
75 x 10
100 x 9+5+3 (RP)

Cable Tricep pushdown
130 x 10+9+5 (RP)

Cable Curl
130 x 10,8,8

Back Ext
BW x 20

Light Back Squat
135 x 8
225 x 10,10

Monday morning - Back squat 275, flies, rehab stuff - back doing ok, not great

Able to squat again, thankfully. Back didn't hurt during squats, which is good. Still wary of cleans, especially heavy.

BB side bends

Back Squat
135 x 5,5
185 x 5
225 x 5
275 x 4,4,4

Rear delt raise
25 x 3x10

Chest flies
30 x 2x10

Back Exts
BW x 25

foam roll, streches

Dips
1 Chain x 10
2 chain x 8,10