222 - ate a large pizza during the notre dame game. 
was still an amazing season
motor learning day, 15 minutes of sets of 3 with 80% max each exercise
Bench- 15 minutes of 220x3 - got 9 sets
Squat- 15 minutes of 270x3 - got 7 sets
SBCs- 15 minutes of 100x3 - got 9 sets
was thinking all day: “no way i can squat tonight, my mid back is tighter than shit, im scared im gonna pull something just breathing.” then i just did it and it felt pretty good. back was fine, only one 2nd rep somewhere in the middle sets i felt the tendonitis in my right knee twinge but thats less than normal.
221
Tendon Overload Day
A1. Rack Bench- 245 x 4 of 5
A2. Negative Bench- 290- 4 singles as slow as possible
B1. High Anderson Squat - 315 x 3 of 3
B2. Negative Squat- 365- 3 singles as slow as possible
Cheat Curl then lowered as slow as possible- 3 singles with 155
Bench- 65x50
SBC- 30x50
Tons of notes:
This shit takes fkng forever to set up, i had 90 minutes before gym closed and had to cut down squat and curl. loved the bench and squat partials, felt like i was developing transferable strength. skipped super rep set for squats. i have to be able to move at work tomorrow, i think this woudlve blown up my back and possibly knees (in a bad way). they are supposed to be 100-200 reps but i was burning, i definitely pussed out from pain but was also legitimately worried about injury trying for more, my work capacity sucks obviously. Judging by the lack of velocity control i had with 365, i think im sadly a long way from actually squatting it. the 290 on bench was more manageable.
sent one 37’4 with the 35 pound weight, wouldve been a nice jump on my pr but couldnt stop myself from leaking out the front of the ring right after.
standing 20lb shot- 28’8
221
motor learning day, 15 minutes of sets of 2 with 85% max each exercise
Bench- 15 minutes of 230x2 - got 10-11 sets (lost track, there was a bad, bad girl in my proximity)
Squat- 15 minutes of 280x2 - got 8 sets
SBCs- 15 minutes of 105x2 - got 9 sets
217, thats better
Isometric and Explosive Contrast Day
A1. Bench ISO- pretty low in the ROM, 6 sets of a 9 count
A2. Speed Bench- 135- 6 of 5
B1. Squat ISO- high in the ROM, 6 sets of a 7 count
B2. Jump Squat- 135- 6 of 3
C1. Curl ISO- low in ROM, 6 sets of a 7 count
C2. Speed Hammer Curls- 20s- 6 of 5
219
motor learning day, 15 minutes of sets of 2 with 85% max each exercise
Bench- 15 minutes of 235x2 - got 10 sets (was WORKING by the end)
Squat- 15 minutes of 285x2 - got 8 sets (sets 1-2 so heavy, 3-6 okay, 7&8 feeling it, back sore after, fine now)
SBCs- 15 minutes of 110x2 - got 10 sets
Leg lifts- up for a ten count then rest one breath is one rep. 5 sets of 5
Crunches- 10 sets of 20
220.5
Tendon Overload Day
A1. Rack Bench- 255x5, 265x5, 270x5, 275x5
A2. Negative Bench- 300- 4 singles as slow as possible (good control again)
2 hang clean singles with 225 just in the process of transitioning to squat
B1. High Anderson Squat - 350x3, 370x3, 390x3, 410x3
B2. Negative Squat- 385- 3 singles as slow as possible
Cheat Curl then lowered as slow as possible- 135, 145, 155, 165
sohp singles of 135 and 155 just to see where it was at, easy
Bench- 75x50
SBC- 35x50
20lb standing shot put- 29’1"
35lb weight- 35’9" PR - but disapointing. fouling bigger throws than this out the front and still not getting all of it. more is coming, coaches say MUCH more.
220
motor learning day, 15 minutes of sets of 1 with 90% max each exercise
Bench- 15 minutes of 245x1 - got 11 sets (last few were sometimes slow but never a doubt)
Squat- 15 minutes of 300x1 - got 9 sets (hard work but no problems)
SBCs- 15 minutes of 115x1 - got 12 sets (joke, wish id gone with 120 at least)
219
Isometric and Explosive Contrast Day
A1. Bench ISO- pretty low in the ROM, 6 sets of a 9 count
A2. Speed Bench- 155- 6 of
B1. Squat ISO- high in the ROM, 4 sets of a 7 count
B2. Jump Squat- 185- 4 of 3
C1. Curl ISO- low in ROM, 6 sets of a 7 or 9 count
C2. Speed Hammer Curls- 30s- 6 of 5
217.5
motor learning day, 15 minutes of sets of 1 with 90% max each exercise
Bench- 15 minutes of 250x1 - got 11 sets (felt heavy, went up light)
Squat- 15 minutes of 305x1 - got 11 sets (same)
SBCs- 15 minutes of 120x1 - got 10 sets (all were hard. last was a serious grinder)
just tried to challenge myself with some leg lifts since i had like ten mins before going to my dads bday dinner where i knew i would carb out.
218
Tendon Overload Day
Had to go earlier than usual, real crowded, fucked everything up
Negative Bench- 315- 4 singles as slow as possible (last 1/3 on left side i wasnt slowing it down much haha)
Rack Bench- 225x5, 255x5, 285 x 4,2,0
hang clean single with 225 just in the process of transitioning to squat
High Anderson Squat - 365 x 3,2,2 (i set this one slot lower than last week on accident, every rep was a character builder)
Cheat Curl then lowered as slow as possible- 135, 155, 175
I forgot the high rep sets til i looked at my log just now. bleh.
216
Bench to 265x1, 235x 2 of 3
Hang to 255x1
Pendlay- 135- 5 of 6
218.5
Bench to 270x1, 240x3, 230x3
Squat to 340x1, 280x 2 of 3
Crossface Ext- 30- 4 of 5 each side
220
Bench to 280x1(PR), 240x 2 of 3
Hang to 265x1 (PR)
223, the fuck?
Bench to 265x1, 245x 2,1 (really feelin yesterday. stayin injury free is priority.
Squat to 345x1, 295x 2 of 3 (lovin this. thank you, x-thibs)
Crossface Ext- 30- 5 of 5 each side
219
Bench to 275x1, 245x 2 of 3
Squat to 335x1, 350xf (bad)