July 23, 2019

Training Log: July 21 - 27

Monday July 22

Press
Warm-up: 45 x 8, 95 x 8, 145 x 5
Work: 155 x 3, 165 x 3, 75 x 2, 185 x 1, 190 x 1, FAIL @ 200, 170 x 1, 155 x 4, 155 x 2, 95 x 8

Deadlift
Warm-up:135 x 5, 225 x 5,
Work: 275 x 3 x 5

Sprint (superset with Chins)
Warm-up: 30 sec @ 5.5mph + 30 sec @ 6.5mph
Work: 30 sec @ 6.5mph, 6.8mph, 7.0mph x 2

Chin Ups (superset with Sprint)
Work: 5, 5, 3, 5, 5, 4

Tuesday July 23 - Rest Day

Wednesday July 24

Bench
Warm-up: 45: 10, 135 x 8, 185 x 5, 225 x 5,
Work: 235 x 3, 245 x 3, 255 x 3, 255 x 2, 245 x 3, 235 x 3

Front Squat - Doesn't bother my low back. I may be alternating between this and Paused Squats to rehab my back and strengthen those muscles.
Warm-up: air squat x 5, 45 x 2 x 5, 85 x 5
Work: 115 x 3 x 5

Box
Heavy Bag - 1 min round x 3
Speed Bag - 1 min round x 3

Pull Ups
3 x 5

Thursday July 25

(At Work) - Felt a lot of relief in my back. bigger back plus poor posture = some structural issues.
Pull Ups
3 x 5

Dips
3 x 5

Row
135 x 3 x 5

Friday July 25

Front Squat
95 x 3 x 4

Press
155 x 3 x 5

Row
185 x 3 x 5

Chin Ups
3 x 5