Monday – Pull Workout


* This is the first time being able to do pull-ups again in over half a year since I hurt my shoulder. This weight felt a little heavy so I am going to start back down at 2.5 lbs and work my way back up slowly so that I can allow myself to stretch at the bottom part of the movement. My should injury limited my range of motion and I haven’t allowed myself to stretch the lats in the bottom portion of the chin-up either.

Sunday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 230 lbs x 1 rep
  • High Bar Box Squat (14″ box, w/ pause)
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 5 reps
    • 225 lbs x 3 reps


* I decided to try something different in the box squat. Up until this point in time I have always performed this exercises touch-n-go using the box as a high reference for the most part. This time around I am going to deliberately pause at the bottom of each rep to ensure the entire load of the wright reaches a dead stop. This makes the exercise much harder and I will have to reduce the weight I lift but in time it will cause more muscle fibers to contract in unison on the concentric part of the movement.

Monday – Weightlifting


* I have previously gone up to 150 lbs for 3 sets of 3 reps in the hang power snatch using straps with a body weight of 105-160 lbs. I am starting out light as this is the first time doing this exercise without straps and because of a past should injury which was the initial cause of me having to stop performing most overhead exercises for over half a year.

Saturday – Pull Workout

  • Power Clean (w/o straps)
    • 135 lbs x 3 reps
    • 195 lbs, 3 sets x 3 reps
    • 195 lbs, 2 sets x 2 reps*


* I couldn’t complete all 3 reps on two of these sets. My goal was to complete 5 sets of 3 reps but I just didn’t have the energy today. If I fail on a set I usually allow myself to rest as much as possible and make make as many attempts as I need to in order to finish all five sets.

Thursday – Push Workout

  • Bench Press
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 250 lbs x Failed*
    • 135 lbs x 7 reps (paused)
    • 155 lbs x 7 reps (paused)
    • 185 lbs x 3 reps (paused)
    • 205 lbs x 1 rep (paused)
  • Standing Shoulder Press
    • 30 lbs x 20 reps
    • 35 lbs x 15 reps
    • 40 lbs x 15 reps
    • 50 lbs x 10 reps
    • 60 lbs x 5 reps
  • Weighted Push-ups
    • 25 lbs x 22 reps
  • Overhead Dumbbell Triceps Extension
    • 20 lbs x 20 reps


* I failed on the 250 lbs bench press attempt and am getting really frustrated. I am not sure what is going on here. I was recently doing 5 sets of 3 reps using 240 lbs and then I just lost all the strength I have i this exercise after suffering from a small amount of chronic soreness in the front delts that lasted 2 weeks. In that time my bench press greatly diminished. I thought this soreness and plateau in strength might be from using bad technique so I decided to drop way down in weight and practice a competition style of bench pressing in which I paused at the bottom of each rep.