Pulled my hip flexor a few days ago when I was stretching it and now I’m pretty sure I gave myself snapping hip syndrome on top of the iliopsoas strain… oops.
More excuses to just train arms though so there’s a silver lining
If your arms get any bigger you will have to permanently wear tank tops !
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Already cut the sleeves off all my medium shirts and I wear a tank and shorts year round at my warehouse job. Mediums fit well but I like loose fitting clothes so made the switch to larges now.
Next goal should be getting big enough to fit XL shirts
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Sunday
Push press 20xbar 2x10x95 2x5x135 5x155 8x5x175
Band ER 8x20xred
Band row 8x25xpurple
Bar row 5x135 5x185 5x205 2x5x225
Pull ups 5x10
Push up 5x25
Tuesday
Pull ups 5x12
Push ups 5x30
Tri press down 8x20x40
Ez bar curl 8x30xbar
Think all the strict pressing has really helped my push press strength, felt great and didn’t hit the usual sticking point till the last few sets.
Bought some ibuprofen, going to mega dose for a couple weeks to see if I can flush out all the inflammation in my hip, hard to fully rest it due to the nature of my job. Also ordered a shoulderok from kabuki, want to see if it’s the panacea that it’s made out to be.
Wednesday
2 mile run 15:21 (7:55, 7:26)
Thursday
Strict press 20xbar 2x10x95 2x5x135 155x4,3,3,3,3
Band ER 8x20xred
Band row 8x25xpurple
Farmer walk 2x400ftx68 300ftx68
Push ups 3x30
Thursday
Strict press 20xbar 2x10x95 2x5x135 155x4,3,3,3,3
Band ER 8x20xred
Band row 8x25xpurple
Farmer walk 2x400ftx68 300ftx68
Push ups 3x30
Friday
Push ups 5x15
Pull ups 5x5
Push ups 45, 40
Pull ups 16, 14
Just for fun while my eggs cooked
Saturday
Push press 20xbar 2x10x95 2x5x135 3x155 3x165 3x175 3x185 3x195
Band ER 9x20xred
Band row 9x25xpurple
Time: 23:26
Push ups 10x25
Pull ups 10x10
Tri press down 3x15x40
Overhead banded tri 3x15xpurple
Tried something different just because it sounded hard. Didn’t feel too bad till set 6. Will keep this one around
Found a super cheaty angle so I can get that IG sponsorship and discounts in protein. 
Monday
Strict press 20xbar 2x10x95 10x115 135x10,9,8,8
Band ER 8x20xred
Band row 8x25xpurple
Time: 24:50
Push ups 10x25
Pull ups 10x10
Tuesday
2 mile run 14:54 (7:40, 7:14)
Good run despite the heat. Stride was smooth and fairly effortless. Used my pso-rite for the first time prior to this run so I’ll give all credit to that.
Wednesday
Squat 2x5x135 5x185 2x5x225 3x5x275
Push up 3x15
Pull up 3x5
Tri press down 5x20x40
Ez bar curl 5x30xbar
Thursday
2 mile run 15:07 (7:52, 7:15)
Friday
Strict press 20xbar 3x10x95 10x115 2x9x135
Band row 7x25xpurple
Push ups 5x25
Pull ups 5x10
Saturday
Push ups 3x15
Pull ups 3x5
Push ups 10x25
Pull ups 10x10
Tri press down 5x20x40
Ez bar curl 5x30xbar
Nice pressing mate. What is your 1RM for press?
Tested it for the first time ever just before the gyms closed, can’t remember if it was 165 or 175, either way it was pretty close to bodyweight. Always trained push press before and managed 225 with that. Think the strict pressing will bring up some neglected areas.
Monday
Strict press 20xbar 2x10x95 5x135 155x5,5,5,5,4
Band ER 8x20xred
Band row 8x25xpurple
Push ups 10x25
Pull ups 10x10
Wednesday
6x200m strides
38,35,35,34,36,34
Sooo out of shape but felt good to do something a little quicker and I’m willing to bet that this will have more carryover to lifting than my normal running routine.
Thursday
Push press 20xbar 2x10x95 2x5x135 3x155 3x175 3x185 2x3x195 2x195
Band row 10x25xpurple
Push ups 10x25
Pull ups 10x10
Tri press down 3x20x40
Ez bar curl 3x30xbar
Dbell reverse fly 3x15x35
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Saturday
Z press 2x15x45 8x8x95
Band row 10x25xpurple
Push ups 10x25
Pull ups 10x10
Tuesday
Strict press 20x45 2x10x95 135x10,10,8,8,8,6
Band row 8x25xpurple
Push ups 10x25
Pull ups 10x10
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Thursday
Push press 15x45 2x10x95 2x5x135 5x155 5x5x185
Band row 10x25xpurple
Pull ups x80 in 10:50
Felt strong today. Shoulderok came in the mail, going to take a while to figure this thing out
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Saturday
Strict press 20x45 2x10x95 135x9,8,8,8,8,8
Band row 8x25xpurple
Push up 2x15
Pull up 2x5
Push ups 10x25
Pull ups 10x10
Little weaker today but effort felt good, trying to think about the process of getting stronger rather than worrying about the numbers too much. Didn’t really think about it but I’m doing 300ish pull ups a week which has gotta be a pretty decent amount. Think I’ll start timing them every time so I push myself to go faster.
Starting to figure out the shoulderok faster than I thought I would. It’s ugly as hell but I can get in a few swings in a row after 2 days. Only using 5lbs until it feels more natural.
Sunday
6x200m strides
34,32,34,33,33,32
Been lazy with the running since work picked up.
Tuesday
Push press 20xbar 2x10x95 5x135 3x155
EMOM 10x3x185
Band row 5x25xpurple
Push ups 10x25
Pull ups 10x10
Dbell reverse fly 50x35
Wednesday
Squat 2x8x135 4x5x185
Thursday
Strict press 15xbar 2x10x95 5x135 EMOM 155x3,3,2,2,1 135x4,4,4,4,3
Band row 4x25xpurple
Pull ups 10x25
Push ups 10x10
Still not quite healed up to hit legs. Felt okay squating but then it spasmed on me 30 mins later and hurt from my groin to the back of my love handle for the rest of the day. Not bad today so just a mini tweak.
Will continue to focus on upper body and sporadic conditioning