Saturday:
Supposed to be deadlifts. Have to shift to tomorrow.
Sunday:
Deadlift: (with minus ~115 lb 4-5 inch deficit pull before) ramp up to ~290, (then switched to mixed grip) missed ~330 (couldn’t even get the ~215 deficit pull). Then I did some easy rack pulls (in effect) to feel good about myself.
Shitty day.
Two things. First, 215 from a 5 inch deficit is usually not hard for me. Second, my grip was failing on the rack pulls. My grip is usually my strong point. I believe my CNS is in trouble. I didn’t sleep well last night and I haven’t been eating enough recently. Time to fix that.
Monday:
Better sleep last night but still not perfect.
A bunch of one arm row triples with 120. Last set I backed down to ~95 and did a strict form triple all the way up.
Some nonsense (super wide chest supported rows, some regular barbell rows, maybe some other things)
Curls up to 105 for 1. Then a little bit less than that for 2 or 3. Then way less for 8 - 10.
A few sets of face pulls.
Tuesday:
I didn’t have much time so I did two rounds of something like one of CT’s complexes.
Seated top half OHP - 130 for 2
Modified upright row (more like a high pull really) - ~100 for ~5
OHP ~80 for ~5 fast
Dumbbell press 20’s for 20 - 30 seconds.
Didn’t have time for anything else. I thought it was pretty cool though.
Did about 5 minutes hitting the bag later in the evening. Hooks make something around my elbows/biceps hurt.
Wednesday:
I have to switch my schedule around a bit.
3 sets pullups AMRAP
Strict one arm rows triples with 105
No face pulls or curls.
Thursday:
~2 inch deficit deadlift with ~285 (possibly a bit more): A few double overhand singles and then one or two more with a mixed grip. I kept the bar close to my shins and my lumbar stayed nice and neutral. The last two were grinders. I used rather longer rest periods than usual.
This felt good but I think I’m a bit de-conditioned to deadlifting. No more replacing it.
Thursday night: ~2 hours of touch football.
Friday: Off.
Saturday: Rather hard labor for much of the morning. An hour or two of volleyball later. Some swimming.
Shoulders hurt a bit. Don’t skip the face pulls; start stretching/rolling again.
Upper back/neck (traps/rhomboids?) has been kind of sore the last few days. No idea why.
Sunday is off as usual.
I’m doing 6 Weeks to Superhero for the next… 6 weeks.
Top half seated OHP - 130
military press - 110
push press - 95
top half squat - 340
front squat - 170
power snatch from hang - 65
And so far it’s kicking my ass. I’ve had to cut most of the sessions short. Hopefully because I’m getting over a cold and haven’t gotten much sleep lately. Also not consciously bulking at the moment.
Top half bench - 195
bench - 155
speed bench - 105
Top half deadlift - 335
Deadlift - 255
Power clean from hang - 95
Wednesday:
a bunch of face pulls
a few sets of medium rep full contact twists (not to failure)
carrying and throwing some sections of log around.
My left biceps tendon is a bit tweaked. We’ll have to see how that goes.
Goals
By August 23 (two months)
Military press 150 lb
Bench 215 lb
Regain my beautiful athleticism.
I feel good. Skipped the squat complex because of
2 - 3 hours of touch football. Honestly, I feel more athletic/powerful already. Could be placebo.
Sounds like endorphins… ‘runner’s high’, etc
Could be that too. But I’m gonna keep telling myself it’s because of the magical program. Positive thinking. 
Friday:
My upper back has been screwed up for a week now. I guess I have to rest it… I can’t bench either.
I did a few sets of sled one arm pressing. Then I hit the bag a bit aaannnd… pulled something around my lower lat area. Grr.
Also a few broad jumps. Getting a bit more coordinated at these.
Monday: My rhomboids/traps/neck are STILL fucked. It was getting better, so I tried to do the OHP complex and tweaked my right trap pretty badly. Stopped, did a few triceps things, found that they somehow irritated my upper back too, and called it a day (the squat complex was out of the question too). I’m way stronger, though! So it’s not all bad.
(Oh, I forgot, I can do vertical jumps and stuff. Remember to do those before you start winding down.) EDIT: Actually not, since I spent the next 2 hours or so foam rolling and such.
The next few days’ll be heavy on foam rolling, drinking water, and sleep. I should have done that in the first place but I was lazy. Anyone have any ideas on how to beat this thing?
EDIT: Iced my trap a little bit last night. Also I took an epsom salt bath last night. Seemed to help a fair amount. Now (the next morning) it’s definitely feeling better. The previous upper back strain is also much better. So that’s good.
Tuesday (evening):
Everything feels much better. Pretty much all I can do is bench.
I ramped up with doubles and triples to a heavy single. Then I finished with a light speed set.
As of now (Wednesday) everything is WAY better. I plan to do some very light horizontal back work, curls, pullups, squats (yay!), and maybe some super light traps.
Original post didn’t go through.
I squatted, did some pullups, and some very light rows and shrugs yesterday.
I re-fucked my upper back today pushing a freaking grocery cart.
Been resting the area totally.
I’ve done some one leg squats (top leg elevated, so the lower leg just hangs down) spread out through the day. Also a few pushups. Pullups aren’t happening. One arm pushups are out too.
It’s definitely getting better though still driving me crazy.
Did a few sets of close grip (8 inches or so) bench for medium reps. First sets were with 120, then some more with 130. Went fairly easy for my back, but I still managed to get some good work done.
Definitely getting better. I’m back to almost pain free full ROM. Now I just have to let it heal this time.