Better then yesterday

[bull.dogz]

Deadlifts felt pretty good today so I went for it. When I started this program I was at 118, today I pulled 130. Pretty happy! So close to 300#'s.

[bull.dogz]

Hip is still bothering me. Actually it felt better yesterday. Was able to walk without any pain until I went to physical therapy. They had me do some stretches for my low back and today my thigh was hurting again.

Did some snatch balances and snatch/board work with just the bar just to loosen up the hips. That felt okay and warmed up my hips so I tried some squats. I couldn't get into the bottom with back squats but front squats felt okay so I went with those. Anything more than 2 reps and I was starting to feel it in the side (it band).

35x5
45x5
50x3
65
70
75
80
85
90 (91 was old max)
93 PR
96 (m)
95 (m)

My it band was killing me after the 93, couldn't push my knee out. Felt like I had more in me, the only thing was my shoulders were tight so I couldn't get a breath with the bar against my throat.

Rolled out my it band after and it stopped hurting. Hip still hurts a bit, maybe a strained groin?

Going to try some deadlifts tomorrow. I feel like I do better if I do something even if it's light than completely resting.

[bull.dogz]

Slightly productive day. Tried to bench since I can't squat. Whatever I pulled in my hip is going to take a few to go away. Been using the tens on it and icing. Did mobility work and my hips felt a bit better. I was able to air squat okay.

Bench
barx10x2
35x5
40x3
45x2
50x2
53
57
60-pr
63(m)
I just couldn't push off on my feet, was hurting my hip. Did more mobility work after. Can't pull my left leg to the side at all without pain. Tried to test my squat again and couldn't squat all the way down. Did 10 holding onto the post and that helped. Did 2 more sets of 10 without holding on, I can feel my back rounding trying to get to the bottom. Going to keep doing mobility and dynamic stretching so I don't get tight.

[bull.dogz]

Had a wtf kinda day today. Supposed to test my squat, bench and deadlift today.

Barx10x2
35x5, 45x4, 55x3, 65x3, 75x2, 85, 90, 95, 100
105(miss)
95
100
105(m)
95
100
103
106(m)
Two weeks ago I squatted 105 easy. For the life of me I couldn't get it today. I felt like I was super slow coming out of the hole. Kept dropping it back down and trying to move faster. Pulled something in my hip on the last attempt.

Tried to do deadlifts.
65x5
75x3
85
95
100
105
110
115
120
126(m) didn't even come off the ground
126(m) nada
Pulled 125 pretty easy a couple of weeks ago. I don't know. Going to give it a few days and try again.

[bull.dogz]

Worked on h. snatch balances today. Worked up to 50 and kept missing it, I'm not pushing back or something. Dropped it back down to 35 and worked back up again. I need to work on being faster under the bar and not riding it down I think.

[bull.dogz]

Snatch:
20, 25, 30, 35, 40, 45
50 - m right knee dropped
52 - m
45
48
50
52 - tweaked my right elbow on that on
54 - clarked it, shit was so high I could have powered it
45x2
45x2
45x2
Snatches are coming back, trying to work on shooting my hips up instead of out. Stilling swinging it enough that when it's heavy I'm going to start missing. Weights are feeling light.

Deadlift
3x2 @ 77

Sumo
2x5 @ 70

FS
2x6 @ 53

DB Rows w/35# - 20, 15, 15
Planks - 3x1m
Hypers - 5x10

Mobility

[bull.dogz]

Tomorrow starts my deload then my max testing. Kinda sorry it's over but looking forward to lifting again. So just trying to ease back into it right now.

Snatches:
Flr/kn:20, 20, 25, 30
Sngl:35, 40, 45, 48, 50(m-b), 50(m-kn sn), 50
Board (flr/kn): 35, 35, 40

C & J:
40, 40, 45, 50, 55, 55

Traps are really sore today. No amount of rolling out seemed to help. Right arm wasn't quite locking out of my jerks. Feeling tired and sore. Didn't eat much protein yesterday.

Haven't been able to shut my mind off which probably helped my lifting today. Still need to work on moving my damn feet. I think that will solve my lifting problems.

Planks 47s, 1m, 1m
GM: 3x15 grn band
pullaparts
frnt/sde raises 2x10

Mobility/stretching

[bull.dogz]

Deadlifts from Friday
275 was a pr



Bench from yesterday
130 is a pr too

[bull.dogz]

w/u: pullaparts/gm w/blue band/ split squats
Squat: 45x4, 55x3, 65x2, 75x2, 85x2, 90x2, 95

Squat
2x1 @ 100/220

Wide stance
3x2 @ 80/176

Sn Grip RDL
2x6 @ 63

DB rows w/40# - 5x10
Glute bridges w/10kg - 20, 30
Planks - 3x1m

[bull.dogz]

w/up: pullaparts, pushdowns, pushups

Bench
2x1 @ 56

1 Board
2x3 @ 56

Close grip
2x6 @ 35

Pushdowns - blue
Pulldowns - green
5x10

Planks w/45# 3x30s

Did some snatches. Meh.

[bull.dogz]

Deadlift
2x1 @ 120kg/264
w/u: (dbl up to105) 55, 75, 85, 95, 85, 95, 105, 110, 115

Sumo
3x2 @ 105/231

Front squat
2x6 @ 70/154

DB row w/40#
Hypers
5x10

Planks 3x1m

Lots of stretching after. Back is feeling better.

[bull.dogz]

Press
3x5 @ 34kg

Dead bench
10x1 @ 50

Close grip 2 board
2x6 @ 53

Planks w/45 - 30, 25, 25

Pushdowns 5x10 w/blue
Pulldowns 5x10 w/grn

[bull.dogz]

Squat
2x2 @ 96kg (1rm is 100)
Forgot my WL shoes today so I did squats in my socks. I've decided I like squatting without my shoes much better. I feel like I'm not dropping my chest like I normally do.

Wide stance
3x3 @ 77kg

Snatch grip RDL
2x6 @ 63kg

DB Rows w/40# 5x10
Planks 3x1m
Glute bridges w/25#

[bull.dogz]

w/up: pullaparts, pushdowns, push ups (p/u's bothered my left shoulder, been having pain again)

Bench
2x2 @ 53kg

One board
3x3 @ 53

Close grip
2x6

Planks 3x1m
Push/Pull: blue band 5x10

Lots of stretching, rolling out with the lumpy roller and lacrosse ball. Back is feeling a bit tight today. No pain though.

[bull.dogz]

Deadlift
3x2 @ 120kg/264#
Could only get 1 rep on 1st set. Came back and got the 2nd rep. Coach says drop the weight so....
2x2 @ 115kg/253
(120kg was a pr by the way, my max was 118)

Sumo
3x3 @ 100/220

Front squat
2x6 @ 60/132
Didn't see coach had changed this to 70 till after I did it. Next week.

DB row w/40#
Hypers
5x10
Back got tight after the hypers, not as bad as a couple weeks ago.

Planks:
1 - 30s w/45#, 45s without
2 - 30s w/45#, 30s
3 - 24s w/45

Lots of stretching after. Back is tightening up again so more stretching for the rest of the night.