Man... it's been some challenging weeks on the personal end. Not "bad" per se, just challenging.
Challenging my thinking.
Challenging my courage.
Challenging my faith.
I'm a very self-reflective person. I haven't always been that way, but over the past 3 years I've learned to dig deep. Which can be a blessing but also a curse. Digging into every little situation, emotion or feeling can be exhausting. Kinda like how as an adult with all these responsibilities, you have moments where you just want to be a kid again, be oblivious to the world around you.
Training is coming around. Making progress on the shoulder pain with soft tissue and chiropractic work.
Monday - Heavy lower
A. Anderson squats, worked up to 235 @ 2x2
B. Rack deads w/ short mini bands, 4x8 @ 185
C1. Paused goblet squat 3x10
C2. Blast strap rows 3x15
D1. Kneeling smith machine squats 3x15
D2. Kneeling jump 3x5
E. Abs
Wednesday - Heavy upper
A. Bench block (small) - worked up to 3x3 @ 185
B. Attempted some incline bench but that didn't feel good, so skipped it
C. DB shoulder press - 3x10
D. Fat bell extensions, reverse grip - 4x10
E. Face pulls - 4x15
F. Pushdowns - 3x20
Thursday - rehab/extra back
A. Walk 20 minutes
B. Single arm lat pulldowns 3x10
C. Band pulldown/pull apart combo 3x10
D. DB curls 3x12
Friday - Athletic/rep day
A. Dynamic warm up
B. Sprint starts x6
C. Depth drop to jump (land single leg) - 3x2 each leg
D. Deficit deadlift - 3x8 @ 225, then 1x20 @ 135
E. Single leg BB RDL - 3x8 each
F. Hip Thrusts - 3x10 w/ 3 sec hold on each
G. Farmers walks - 6x down and back
Saturday - Athletic/rep day
A. Dynamic warm up
B. Pushup to downward dog - 2x5
C. Overhead MB slams 3x5
D. Chest pass 3x5
E. Fat bar floor press 3x8 @ 155, then 1x20 @ 95
F. Single arm banded shoulder press x30 each, 25 each, 20, 15, 10, 5
G. Incline facing laterals 4x20
H. Lat pulldown 3x10
I1. BB curls 3x12
I2. BB extensions 3x12
J. Single arm pushdowns 4x10 each