Sunday june 21
Angry and loaded with coffee and loud music
Deadlift 5x155,165,165,175,185 +1x190,195,200lb
Did not do 200lb since I busted my knee
Front squat 3x10x65, 3x2x95lb
Hip thrust 3x10x135lb
Calf raises 3x20x90lb/Hammer curls 3x10x25lb db
Nothing like a little iron therapy when you have a shitty week
Monday june 22
Chin up 5x5
Speed bench 4x10x70lb
SA lamdmine row 3x10x15lb
Leg curls on ball 3x10
Hang snatch 3x5x55lb
Muscle clean and jerk 5x65, 5x70, 5x75, 5x80lb
Abs stuff
Tuesday june 23
Squat 2x5x95, 2x5x105 shoes on 3x110, 3x115, 2x125, 2x1x135lb
Lateral walk 3x4/landmine squat 3x10x25lb
Split squat 3x10x15lb db/hack squat 3x8x65lb
Thursday june 25
Slept in, my knee has been sore with the change in weather.
Only time for bench
2x5x95, 3x3x100, 3x2x105lb
Ordered some 5mm knee sleeves.
Friday june 26
Pull up 5x3
Bent over row 8x75, 8x85, 2x5x95, 3x3x100lb
Landmine ohp 10x25, 10x35, 8x45, 3x5x50lb
Speed dl 10x45, 10x65lb
Clean 5x65, 5x75, 3x80, 3x85, 3x1x90, 2x1x95lb
Sunday june 28
Deadlift 5x155, 175, 175, 2x3x185lb knee not happy
Hang clean and squat 3x5x65lb
Monday june 29
Bench 2x5x95 3x3x100, 3x2x105lb
OHP 2x5x60, 3x3x65 3x2x70lb
Incline bench 3x8x30lb db/landmine ohp 3x8x35lb/kb swing 3x20x30lb kb
Abs
I will give my leg a break this week and just do light stuff. I have no pain doing atg bw squat from narrow to wide stance.
I have physio friday.
Tuesday june 30
Pull up 4,4,4,3,3
Bent over row 8x80, 2x5x95, 2x3x100, 3x105lb
Landmine rdl 10x70, 3x10x95lb
Clean 2x5x65, 2x5x70, 2x5x75lb
My leg seem to need a work out. My left quad vastus medialis has been twitching all day. It is very annoying.
Sunday july 5.
Lucifer turned 4 yesterday.
Deadlift 5x135,155
3x175,175,185,185,185lb
Squat 5x85,95,95,105,105
3x115,115,135lb
Step up 3x10x15lb db per leg/Hip thrust 3x8x135lb/Calf raises 3x15x100lb
My knee issue come from weakness in my VMO and adductor of the left leg. So I have some rehab stuff to do to wake them up in my warm up.
Kicking back this afternoon.
Couple weeks ago we got some Iron Maiden Trooper. So keeping it with some heavy metal tones. This week is A tout le monde. Proudly made in Quebec.
Should this go in the play liste or food porn tread? 
Monday july 6
Landmine row 6x5x70lb
Chin up 2x4, 5x3
OHP 8x55, 6x60, 2x5x65, 2x4x70lb
Skullcrusher 3x10x20lb added/Curls 3x10x20lb +
Had some energy so
Clean and jerk
5x65, 2x5x70lb
And quad activation stuff
Tuesday
Abs and clean and jerk
3x5x75
Wednesday
Leg re hab
Thursday july 9
Front squat 10x65, 3x10x75lb
Landmine rdl 10x70, 3x10x95lb
Split squat 3x10x15lb db per leg/Calf raises 3x15x100lb
Friday july 10
Bench 10x70, 2x6x95, 2x3x100, 2x2x105, 1x110, 1x110lb
Pull up 2x5, 3x4, 3x3
Landmine OHP 3x8-10x45lb/EZ curl 3x10x25, 10x30lb added/Squeeze press 3x8x30lb db/Band pull thru 3x15
Trying to swich my split jerk stance to lead with my right leg or use a power jerk.
Conclusion my over head squat suck. But I will be able to swich leg.
Jerk
5x65lb in all 3 variations. Left leg leading feel the best but right leg, I can l do it.
Saturday july 11
rest day
Morning coffee distraction. First time one got that close to the house, well at first it was at the bird feeder. Pictures taken from the living.
He or she smells fresh vegetables 
Sunday july 12
Deadlift 2x5x155, 2x3x175, 3x3x185lb
Squat 2x5x95, 2x5x105, 2x5x115, 2x3x135lb
Step up 3x10x15lb db per leg/Hip thrust 3x10x135lb/Calf raises 3x20x100lb
Monday july 13
Landmine row v grip 10x35, 2x6x70, 4x5x70lb/Chin up 2x5, 2x4, 3x3
OHP 10x45, 8x55, 3x5x65, 2x4x70lb
Skull crusher 3x8x20lb added/Curls 3x10x20-25lb db
Tomorrow I will do the clean and jerk with some abs work.
Well crap, I had bad abdominal crap aka menstrual cramp but it is not the time. And turns out I have a big ass cyst.
Rest, this one hurt too much.
Next week is vacations too. So lets call it a long deload.
Well to go with the cyst. My rib is bugging me. So real rest is in the order like a month of just body weight.
On the bright side my garden is going crazy. 
Even Lucifer 
is eating stuff off the plants 
