ammonia caps are fun 
Saw the chiro today for my shoulder… managed to keep it in the correct position for 5 days, then I slept on it for an hour one morning and BAM, fucked up shoulder again.
then I did three circuits, all 3x12
db bench
db row
my db bench is pathetic, but i have to stay light enough that i can keep the bum shoulder back and down… it really likes to slip out of place
scap retraction
pushups
face pull
hammer curls
reverse crunch
chiro, warmup, and training took an hour
did a lactic acid workout today, ssb box squat for 20 doubles, then pushups, pullups and abs
OK so I have the flu, and I lifted yesterday anyway… mistake.
now my legs are regular sore plus flu sore. sucks
Almost over the flu, finally getting over the last lingering respiratory symptoms, and my partner is back in town, so we start our 5/3/1 + conditioning cycle today… I admit, we eased into it, especially the conditioning part.
front squat
140x5
165x5
185x12
all weights approximate (safety squat bar, next time i’ll use the straight bar)
snatch grips
225x8x2
275x8
hanging leg raises
some
then 4 "10Lo-30Hi"s. grab the low handles of the prowler, and push it for 10m, then immediately turn around and grab the stacks and push it for 30. you’ve just done one 10Lo-30Hi (my training partner named it).
pushups
pullups
using the 100 pushups program and the 20 pullups program, might as well, since i can’t bench
hs hi row
scap retractions
3 rounds of upper body sled dragging, 40m backwards, 40m forwards
3 rounds of kb swings, 10 both hands, 5 left, 5 right
pushups
pullups
rack pulls
275x5
315x5
365x12
spider monkey pulldowns
ghrs
then went outside and did a medley with the prowler and some sandbags and a keg half filled with water
db floor press
up to 70x10
pullups
tbar row
pushups
then 5 10Lo30His then felt like puking for the next hour
went in to get my shoulder worked on again, so i did some shit while i was there
pushups
pullups
10 minutes on the elliptical for the hell of it
then i sat in the sauna for a while before going back to work
front squatting later tonight
front squat
165x3
185x3
205x5
screw percentages, i’m doing these with the safety squat bar from now on
rdl
225x8
275x8,8,10
leg ext
one set for the pump
abs
3x16
4 rounds of sled dragging, 40m forwards, 40m backwards
did some shit on friday… easy upper body, nothing worth writing about
get to rack pull today though
rack pull
395x3
340x3
385x14
felt really good so i went on to
405x5
ghrs
4x16
inverted row
4x10
planks
4x3
3x1
then 6 rounds of:
- 200lb plate push
- 100lb sandbag carry
- 80lb sandbag carry
about 30 yards each, as fast as possible
pushups with chains
pullups
4 sets
tbar row
35x10x4
hammer curls
triceps pushdowns
4 sets
skipped conditioning because i didn’t want to miss the second half of the uk basketball game, will do it tomorrow
front squat with harness
185x5
135x15
once i get the hang of the harness, this is going to be a good one… forces you to keep your torso upright
snatch grip deadlift
225x8
straps
275x1
325x1x4
375x1
sled dragging
harness sucks ass
bench
up to 185x3… shoulder didn’t feel great so…
db bench
55x12
60x9
55x10
face pulls
tricep pushdowns
db rows
70x10,10,16
curlz
25x10-15x3
then 6 40m prowler sprints with 60seconds rest then felt like puking
rack pull
worked up to 495x1, couldn’t budge 500
single leg press
lat pulldown
then 20 10m prowler sprints with 2 plates and 2 quarters
floor press
135x10
185x3
155x8
135x10
tbar row
45x5
55x5
70x5
65x5
45x12
band pullaparts
5 sets of 12
rp curlz
25x12/6/6
30x10/5/5
rp db skullcrushers
20x(12/6/6)x2
box squat
135 shitload of chains x 20 x 2
(lactic acid)
4 rounds of
12 ghrs
12 bar rollouts
12 reverse hyper rows
i’m starving.
finishing up deload week…
spent some time learning to power clean
then did a bunch of dips because i love dips and my shoulder is healthy enough to do them again
lat pulldowns
arms