Noon Workout
Warm Up:
5 min bike
Behind the head pull apart: 3×20 w/mini
Pull Apart: 3×20 w/mini
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini
Front Raise: 2×15 w/mini

Core:
Legs Up: 5@319.7/145, 330.7/150, 341.7/155
Legs Up 2Board: 5@352.7/160, 363.8/165, 374.8/170
Close Grip Incline: 6@115/52.2, 145/65.8, 165/74.8, 175/79.4

Bench felt good, this is the first time I’ve benched to my chest with any kind of weight in a long while and it went pretty good. Strength is down a bit but not as much as I’d worried.

7:30PM Workout

Bench Rows: 3×15 w/doubled green, 2×10 w/doubled blue
Lat Pulldown: 5×10 w/doubled green
Prone Internal Rotation: 3×15 w/15lb db
Face Pull: 3×15 w/monster minis

Warm Up:
10 Minutes Bike
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
Standing Abs: 2×20 w/doubled purple
Glute Med Activation: 2×15 per side
VMO Activation: 2×15 per side

Core:
Wide Stance Box Squat: 4@275.6/125, 297.6/135, 319.7/145, 341.7/155, 352.7/160, 363.8/165, 374.8/170, 385.8/175
Added Belt: 2@396.8/180, 407.9/185, 418.9/190, 429.9/195, 440.9/200
Stiff Leg DL: 8@308.6/140, 330.7/150, 341.7/155
5 Minutes Bike

Injury Info:
The knee is feeling a bit better, I’m still hitting all the quads and the biceps femoris.

Well I found the way to squat without knee pain and it felt great. The weight was low, but they felt hard enough.

Warm Up:
Standing Abs: 2×20 w/doubled purple
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
Tricep Pushdown: 2×15 w/doubled purple

Core:
Speed Bench: 9×3@220.5/100 + blue bands
3Board + blue bands: 3@319.7/145, 341.7/155, 352.7/160, 363.8/165, 374.8/170, 385.8/175, 396.8/180, 407.9/185, 418.9/190, 429.9/195, 440.9/200, 451.9/205
Cambered Bar 1Board: 6@165.3/75, 187.4/85, 209.4/95
Biceps

Lots of bench volume, the shoulder felt great though all of it.

Warm Up:
Standing Abs: 2×20
5 minutes bike
SLDL: 2×10 w/154.3/70
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini

Core:
Deadlift: 5@440.9/200, 451.9/205, 463/210, 474/215, 485/220
Zercher Squat: 5@165.3/75, 165.3/75, 187.4/85, 198.4/90
Ring Abs: 3×10
Hypers: 3×10

Injury Info:
Left knee is still hurting, the first set of zerchers was especially painful, still feels like there is pressure in the knee. Had a massage yesterday and it helped, he worked biceps femoris, lateralis, calf, medialis. He suggested the LCL could be involved somehow, but I have a feeling it’s coming from biceps femoris.

AM workout

Standing Abs: 3×20 w/doubled purple
Behind the head pull apart: 3×20 w/mini
Pull Apart: 3×20 w/mini
Face Pulls: 3×15 w/monster minis
6 minutes bike
20 minutes massage with stick

PM Workout

Close Grip Incline: 6@115/52.2, 135/61.2, 155/70.3, 165/74.8
Some other stuff i don’t remember :

Warm Up:
Standing Abs: 2×25 w/doubled purple
Tall cleans: 5@bar, 5@88.2/40

Core:
Clean+Jerk: 5×1@198.4/90, 1@209.4/95
Snatch Grip Deadlift: 6@319.7/145, 341.7/155, 352.7/160
Hypers: 3×12

Injury Notes:
Left knee/calf. When bending the knee there is a lot of pressure in it. The vastus lateralis insertion and peroneus are quite tender, I’m doing most massage on the peroneus and other calf muscles. I’ve massaged infrequently the lateralis and medialis.

My left knee is still bugging me, I’m going to be keeping notes on my injuries and what I’m working on to recover.

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini
Behind the head pull apart: 2×20 w/monster mini
Pull Apart: 2×20 w/monster mini

Core:
2Board Bench: 4@363.8/165, 374.8/170, 385.8/175, 396.8/180
3Board Bench: 4@407.9/185, 429.9/195, 440.9/200, 451.9/205
4Board Bench: 4@463/210, 474/215, 485/220, 496/225
2sec Pause: 6@231.5/105, 242.5/110, 253.5/115

Heck of a lot of benching volume, but it felt really good. The shoulder felt good and I felt as strong as I have for a while.

Log Press: 250/113.4, 270/122.5, 280/127, -290/131.5
Farmers Walk: 2 short walks with 260/117.9/each, 2 VERY short walks with 320/145.2/each, 30 sec hold with 260/117.9’s
Atlas Stones: 300/136.1, lapped 330/149.7, lapped 330/149.7, 5x300/136.1 in 2 minutes
Truck Pull/push, one trip of 80 feet pulled the truck backwards, then pushing it back to the start
45lb Plate hold, 32 seconds

Very hard work.

Warm Up:
Standing Abs: 2×20 w/doubled purple
Behind the head pull apart: 2×20 w/monster mini
Pull Apart: 2×20 w/monster mini
Bike 5 minute

Core:
Speed Bench: 9×3@209.4/95 + blue bands
2Board Bench: 5@330.7/150, 341.7/155, 352.7/160, 363.8/165, 374.8/170
Close Grip Incline: 6@115/52.2, 135/61.2, 155/70.3

Good workout, the shoulder was okay with everything I did. The close grip inclines are super light but they are something I’m careful with.

Warm Up:
Standing Abs: 2×25 w/doubled purple
Step Up: 2×10
SLDL: 2×10 w/154.3/70

Core:
Deadlift: 6@396.8/180, 418.9/190, 440.9/200, 463/210
Front squats, light to test my knee
Pfister Hypers: 3×10

Well my knee survived that workout, felt okay but I didn’t push the squats at all.