Joe's training for life...

[Yurkunas]

Wednesday at the gym:

Arcidi Pulldowns
60 x 10
80 x 10
100 x 10
120 x 10 for 3 sets

Push Presses
95 x 5
135 x 5
185 x I forget but maybe 3
205 x 5 sets of doubles

Squats
bar x 5
135 x 5
225 x 5
315 x 5 sets of doubles

KB Swings
70 x 5
88 x 2 sets of 3
106 x 3 sets of 2 reps

Good day but long. 5 doubles on two moves takes up some time and thats a few sets of swings too. But, Usually C is working on Wednesdays so it doesn't really matter I guess.

[Yurkunas]

Friday at the gym:

It was a fight today, really didn't want to go in...

Close grip bench
bar x 20, 10, 5 *didn't feel good
95 x 5 *still didn't feel good
135 x 5 *nope...
135 x 5 reverse grip *and that was it. unloaded and moved on.

Half kneeling press
20lbs KB x 3 sets of 8 on each side, very easy but felt good.

Deadlifts
165 x 3
255 x 3
345 x 3
435 x 3
525 x 3 which was the goal for the day. They were work though.

Dead hangs wide grip
2 sets of just me. about 15 deep breathes on the first set and about 12 on the second which I did a bit closer but still wide.

Well, I'll ponder. I feel very beat up. My tweak in my shoulder/delt/biceps is not going away. Proud of myself for not "pushing through on bench", lol.
Overheads actually feel ok.
Felt a tendon really stretching on the inside of my right elbow on those hangs... coincidence? Probably not. Just more pointing to tightness... Probably good I tossed those in.

[Yurkunas]

Sunday at the gym:

suitcase carry 45lb kb, down and back twice in each hand
waiter walk 25lb kb, down and back twice in each hand

Alternating sets of Z Press and Neutral pull ups
140 on Z press, body weight pull ups
5 sets of 5 reps

Squats
warm ups and then 2 sets of 5 at 285

Dropped the squat sets from 5x5 to 2 of 5 this week. Between squatting twice a week and pulling pretty heavy every week I really don't see or feel the need for 5x5. It makes sense to me on the overheads and the pull ups being small muscle groups less recovery etc. (and trying to prioritize the overhead until I can bench again).
Today felt pretty good.