Saturday, September 19, 2020

Deload Week - Clean & Jerk Day

Gym Temp: 70°

Music: Fit For a King, Deathgrip

Warm up w/ 10 minute walk, Indian club swings, med-ball slams and kettlebell clean & presses.


Power Clean & Jerks

125 x 1, 1

145 x 1, 1

165 x 1, 1

175 x 1, 1

195 x 1, 1 - moderate weight, the racking part seems to be the most stressful to my shoulder. The jerk is pretty easy.


Meadows Rows (each side)

70 x 10

95 x 8

120 x 6, 6, 6


Stone Carries

120 x 100'

180 x 100', 100' - shoulder felt fine.


Next week the plan is to start focusing on more strict pressing and up the volume. I think my range of motion is about as good as its going to get at this point.

Wednesday, September 16, 2020

Deload Week - Snatch Day

Gym Temp: 80°

Music: For Today, Wake

Warm up w/ 10 minute walk, Indian club swings, med-ball slams and kettlebell snatches.


Power Snatches (light, building mobility, technique)

85 x 1, 1

95 x 1, 1

105 x 1, 1

115 x 1, 1

125 x 1, 1 - easy, quick, shoulder felt fine!


Kneeling Landmine Presses (each side)

45 x 10

65 x 8

90 x 6, 6, 6


Seated Arm over Arm Rope Pulls

2" Rope x 135 lbs. x 75', 75', 75'

Sunday, September 6, 2020

Squat and Bench Day

Gym Temp: 75°

Music: August Burns Red, Guardians


Warm up w/ 10 minute walk, goblet squats and medicine ball chest throws.


Bandbell Squats

110 x 6

200 x 6

270 x 6 - still excruciating pain in left shoulder.


Bandbell Bench

110 x 8

180 x 8

220 x 8 - shoulder OK.


Farmers Walk (weight per hand)

110 x 100' w/ turn

210 x 50', 50', 50', 50' - shoulder felt fine, this is the most weight used since surgery, pick and walk was pretty easy.


Ab Wheel

Wednesday, September 2, 2020

Overhead Day

Gym Temp: 85°
Music: The Letter Black, Pain

Warm up w/ 10 minute walk, Indian club swings and kettlebell snatches.

2" Axle Clean & Jerks
70 x 5
140 x 3
160 x 2
180 x 1
190 x 1 - all double overhand grip to this point.
200 x 1 - continental clean here on out.
210 x 1 -most weight put overhead since shoulder surgery, pretty easy but we'll see how I feel tomorrow.

2" Axle Clean Only (continental clean)
220 x 1
230 x 1

Bandbell Behind the Neck Press (standing)
80 x 20

Ab Wheel

Monday, August 31, 2020

Deadlift Day

Gym Temp: 80°
Music: No Innocent Victim, To Burn Again

Warm up w/ 10 minute walk, kettlebell swings and box jumps.

2" Axle Deadlift
160 x 5
250 x 3
340 x 2
390 x 1
430 x 1
460 x 1
480 x 1 - everything felt good.

Atlas Stones (to 50" platform)
1 Series = 120+180+180+210+240 x 1 - very quick, no pain.

"Country Crush" Seated Rows
160 x 12, 12, 12 - left biceps spasming!

Ab Wheel


Saturday, August 29, 2020

Squat and Bench Day

Gym Temp: 80°
Music: Living Sacrifice, The Infinite Order

Warm up w/ 10 minute walk, goblet squats and med-ball chest throws.

Bandbell Squats
110 x 8
180 x 8
260 x 8 - shoulder pain

Bandbell Bench
110 x 8
180 x 8
220 x 7 - shoulder pain

Farmers Walk (weight per hand)
110 x 100' w/ turn
180 x 100' w/ turn, 100' w/ turn

Ab Wheel

Getting a bar on my back for squats just kills my shoulder so I'm probably going to go back to the SS Yoke bar.


Friday, August 28, 2020

Overhead Day

Gym Temp: 85°
Music: Oh, Sleeper, Children of Fire

Warm up w/ 10 min. walk, Indian club swings and kettlebell snatches.

2" Axle Clean & Jerk (clean each rep)
70 x 3
140 x 3
160 x 3
170 x 3
180 x 3 - shoulder felt OK

2" Axle Clean Only
190 x 3 (double overhand grip)
200 x 3 (continental grip)

Ab Wheel

Been keeping the volume pretty low the last few months trying to get my injuries and problem areas functioning at a normal level. Its been over a year since my shoulder replacement but I still can't progressively overload on a weekly basis. I'm still getting stronger. But I can only push it for maybe 2 weeks, then I back off for 2 weeks. So my progress has been slow....but somewhat steady. Like I said I am getting stronger. I clean and jerked a 200 lbs. Log a few weeks ago for an easy single which was the most weight put overhead since my shoulder replacement. The problem was I was in pain for a good 5 days after and had to lift really light for a couple weeks. So its been tough but I'm still at it.