Tweaked Back

I walked 18 holes on the golf course Friday in the heat and humidity. Took a lot out of me for the rest of the day.

Warm-ups

• 20 PVC Passes
• Bench Press
  • 10×45
  • 8×95
  • 6×135
  • 4×160
  • 2×180
• 5 Deadlifts (45#)
• Power Cleans
  • 4×45
  • 5×95
  • 5×135

Chest

MAX Bench Press (200#)

Got 15, which I’m pretty happy with.

MAX Decline Push-ups (12”)

Busted out 50 to beat the previous 40.

3 Sets

• 10 Seated DB Shoulder Press (elbows out, 50#)

75 DB Bench Press (40#)

Went 5×10, 8-7-5-5 to finish in 2:26 and beat the 2:48 from 4 weeks ago when I did 5×10 and 5×5.

Weightlifting

E2M – 7 Sets

• 6 Power Cleans
  • 3@155
  • 3@165
  • 1@175

Was feeling pretty good so did a couple of increases.

Conditioning & Midline

2 Rounds

• 400m Run
• 50 Bicycles
• 40 Hollow Flutter Kicks
• 30 Side Crunches
• 20 Leg Lifts
• 10 Hollow Rocks

Heading out for the first run my back did not feel good and it didn’t get better with the movements. Took me 9:42.

Mowed the lawn and did a bunch of work on Brandi’s house. My back is not happy.