132, 220, 308, 385

[Charlocity2]

6/28/17
Home

P 2.0: 103x5

Chins: BW+ shoes x 5 (chest to bar); BW + shoes x 5, 5 (not chest to bar).

[Charlocity2]

7/11/17

Gym

SQ: 165x5x3

BP: 184x5, 3, 3. I did one breath per rep on all.

Rack pull: 325x5. Lumbar may be rounding. Far be it from me to video an assistance movement, but I think I may have to next time. But next pulling day will be a full pull with a 10% deload, so 270x5.

[Charlocity2]

7/3/17
Gym
SQ: 170x5x3.

P 2.0: 104x4+F, 95X5, 3. 104x4 would have tied my 5RM. Next P day, I will do 105 for 2 triples, and 95x5 as a backup.

Chins at home were also on the program today, but so was going to the shooting range, which took priority.

[Browndog]

7/3/17
Gym
... but so was going to the shooting range, which took priority.

Gotta have priorities.

[Charlocity2]

Gotta have priorities.

Absolutely. Train to live, not the other way around. Actually, I'm glad that I can incorporate some lessons learned in barbell training to handgun training: consistency, good habits, progression, coaching, etc.

[Charlocity2]

7/5/17

Gym

SQ: 175x5x3

BP: 184x4+F (with a spotter, no liftoff). I did one breath for the first 2 reps, then 1 rep per breath on the rest. I believe I will continue with the 1# microload, but do 2 triples, and then backoff 10% for 5 reps.

Deadlift: 270x5 (beltless).

[Charlocity2]

7/8/17
Gym
SQ: 180x5x3.

P 2.0: 105x3x2.
P 1.5: 96x5. I did the first, third, and fifth reps version 2.0. I did the second and fourth reps as version 1.0 (stretch reflex from lockout into the bottom).

Home
Chins (chest to bar): BW x 6.
Chins (not chest to bar: BW x 6, 5.

[Charlocity2]

7/10/17

Gym

SQ: 185x5x3

BP: 186x3x2, 171x5. I did one breath per rep on all.

Rack pull: 330x5. Thumbs felts like crushed earthworms after hook gripping these. I'll try wrist straps next time.

[Charlocity2]

7/13/17
Home
Chins: BW x 7, 5, 5. Did some chin bar hangs before and PVC shoulder stretches in between. I entered the USSF SS Fall Classic in late October so I'll change my programming starting this Saturday morning's trip to the gym.

[Charlocity2]

7/15/17
Gym

SQ: 190x5x3

P 2.0: 106x1x5. I did the first 3 singles with only enough rest between to rack and then unrack the bar again. Then I rested 8 minutes and did the same for 2 singles.

DL: 275x5

I did try bodyweight dips after DL, only because Andy Baker recommended them as a Press assistance exercise. But they are not for me, for my L shoulder. I have had a persistent tightness in both my left front deltoid and my left rear trap when I rack the bar for my LBBS. It takes some attention to easing into it when I start warming up, with the empty bar and throughout my worksets. Granted, my shoulders may have cooled off after Press by the time I was done with Deadlift and tried dipping. But there was no way, even with a narrow grip, that I was going to get a full range of motion, more than just a few inches. I guess I will have to stick with just close grip bench press, since regular grip BP has also been bothering my shoulder.