100 rep work
Front plate raise
5x20/ 15lb DB instead of plate
This felt pretty decent
EZ bar curls
5x10/ez+10
Last week I absolutely wrecked myself with these. Couldn’t straighten my arms/elbows out for 3 days, and never touched my biceps. Whatever I did, I did it wrong. Today I paid close attention to what I was working… 
Traded out the Karwoski rows for tri ext.
3x20/ez bar+5
Definitely found the tris.
Heavy bag 15 mins
Tried out my new wraps. Very Bueno. But oh so long.
Squat
2x5/45
1x5/55
1x5/65
1x5/85
1x3/105
1x1/115
3x3/85
Low Incline DB BP neutral
5x10/15s
Pushups off the rack
2x10
Inverted rows
3x10
Ring rows
3x10
Dead hangs
Was really good yesterday. My head was clear, I could actually think straight and today… poof! Anxiety is thru the roof, can’t think past the end of my nose. Grrrrrr!!!
Wu=twisty things
Circles
Front plate raises
BP
2x5/45
1x5/55
1x5/65
1x3/75
1x1/80
0x1/85
Incline DB BP
5x10/15s
Watched a Jen Thompson video and she gave the formula of how to find the right grip width. Well… according to her, I have been Way off. Going to try it this way for a while and see what happens.
Were you too close on your grip?
Yes. Doing it this way my ring finger is on the first ring of the bar.
Give yourself time to adjust. In at least one federation you are required to be touching the ring .
Thanks! I am certainly not expecting miracles… lol My bench and OHP have always been shit.
That work for me too but my shoulder can’t take it too often
So, yesterday I had to go clean a garage and empty an 8 ft cattle for my 91yo. Not a dry stitch on me by the time I got finished in the garage. Hot, Humid and not a breath of air moving.
Then the cattle trough. We do this regularly but she usually waits till the water is pretty low. Not yesterday. Had to dip part of it out with a bucket. Not entirely sure much a half full cattle trough weighs but it was definitely a max effort to lift it up and pour the remaining water out. Probably more like a tire flip than a deadlift but anywho, hip is pain-free this morning. So… it is time!
Did some warm up stuff and straightened things up. Lots of moving stuff around.
DL conv
3x5/135
1x5/155
Wanted to keep slapping plates on but I refrained. Nothing is hurting let’s keep it that way. 
Did I mention it’s that time of year again?
Working on a design for a 14 ft archway for the scary Lollipop lady. Yep, it’s going to be even tackier than it sounds 
I am having one of my spells and felt like shit most of the weekend. Sleep was no way no last night. I just can’t seem to get past this shit. But,I did do something.
Squat
2x5-10/45
1x5/65
1x5/85
1x5/105
1x3/115
2x1/135
BP
4x5/65
BO Row
1x10/bar
1x10/55
2x10/65
Probably dehydrated. You have been working hard over the past 2 days in the heat. Get some electrolytes and rest up.
Maybe so, but I have been drinking water, unsweetened tea and gatorade.
Here they start celebrating Christmas as soon as the “ber” months start. September, October, etc. I kinda like it.
Wu= twistys
Circles
Left arm band lat pull
BP
2x10/45
1x5/55
1x5/60
5x5/70
DB BP
4x10/20s
1x17/20s
Lat pulls
5x10/100
Air squats
SS
BPAS
3x10
First decent workout in months.
Celebrating with my very favorite breakfast. Floppy bacon and onion fold overs and white bread.
I bought a 5lb package bacon just to make these. I may eat more than two. 
I have already whittled an inch off my waist since starting back.
Felt pretty sparky this morning and we have the best rain chances we have had all summer the next few days 
Got this in just in case!
15-20mins heavy bag managed to split a knuckle 
Carried the deer corn from the car to the house. Right shoulder.
Farmer carries
3 trips down and back to the gate
45 lb DBs
Sled pulls
2 trips down and back, one backwards
35lbs
Wu= quite a bit. Woke up stiff and stove up from a hectic day yesterday.
DL conv
1x5/135
1x5/155
1x3/175 Happy with how these moved
1x0/195 
extra gravity day? Nah, just didn’t eat enough yesterday, just not firing on all 8 cylinders.
Slight decline BP
2x10/45
3x5/55
Just didn’t have it today, it happens. Good news is… nothing hurt, so that is progress.
Trying to come with a decent plan for the rest of the year. The 100 rep thing sounded good but it’s 6 days a week. It just doesn’t fit for me. I have real life stuff I need to get done before winter gets here and this is the busy time of year for me.
I am thinking 3 days a week.
Alternating 531 hardgainers main lifts. Like…
Mon… squat
Wed… BP
Then next
Mon… DL
Wed… OHP
Friday and Sat…
Fun day, trap bar, heavy bag, carries, sled etc…
Another good one!
Squat
1x5/45
1x5/65
1x5/85
1x5/95
1x8/110
1x15/85 didn’t run out of strength, run out of air.
1x5/85
DB BP
5x10/25s hell yes
DB Row
5x10/35 each
Hanging leg raise
5x10
I think I’m finally on the way back up.
Wu= circles
Band lat pull Lf arm
2x10/45
1x5/55
1x5/65
5x5/72.5 the video looked much better than these felt 
Last couple of reps were grinders but didn’t look horrible.
Board press
5x8-10/65
DB BP
3x8/25s
High rep squats will bury you, Chicken. Good work.
