Slow Weak and Stupid

[monsoon]

06/10/2025
today was supposed to be a squat max, but my back is still somewhat strained from Saturday. Still wanted to give it a try but it was clear that it wasn’t my day.
squat 135 3x3 225 2x3 315x2 365,405,425 x1 450 stalled at the bottom and back was fired up when I got out.
385x2,5 315x10
Dead 285 3x2
Nordic hams
ab wheel

 

[monsoon]

06/12/2025
bus drivers 3x10
db side raise 30-15 x10
pull ups 10x5
OHP 135x5x5
cross body band row
elbows forward ez curls
band oh ext
hammer curls

 

[monsoon]

06/14/2025
Clean 65 x5,5 95x5,5 115x5,3 135x3 155x1
Dead 155x5,245x5 275x3 315,335, 365. 245x5
SSB PAUSED 235x5 215 3x5 145 2x20
ghr 3x10
band ext/ curl 3x20/25

 

[monsoon]

06/16/2025
Internet was down most of the day so this is from memory…
Whos responsible? China? Iran? Russia? California?

db inc flye/ reverse 15,20,25 x15
inc db press 40x25 50x19 60x17 75x10
bench 225x5,5 245x2,2 275x1,1
db supported row 40x25 50x19 60x17 75 6 x10
close bench 135x10 205x don’t remember
meadows landmine row 25x10,50x10 75x8
curls and band pushdown

 

[monsoon]

06/17/2025
squat 135 3x10 225x5 315x2 350,385x1 405 3x3 315x9
deqd 285 3,3,2
Nordic
ab wheel

 

[monsoon]

06/19/2025
bus drivers 3x10
db side raise 20 3x15
these were superset with pull ups
Z press 65x10 75x8 95x5 115x1 95x5 70x10
superset with bar row 155 5x5
inc db curls/ db extension
band cross body row

 

[monsoon]

06/21/2025
lets get the excuses out of the way right now; even less time then usual AND my upper back is very fucked up this week. Started with a knot around left rhomboid last week and has spread down the lat and into right side as well. I planned to do some much needed deadlift work today. We all know I need it, but I don’t want to risk aggravating this further. I had about 40 minutes to work with today so kept it super simple.
SSB deep and slow 145x10 195x10 235x10 260x8 290x5 330x5
superset with band ham curls x 30 between sets.
still over time

 

[Yano]

06/21/2025
lets get the excuses out of the way right now; even less time then usual AND my upper back is very fucked up this week. Started with a knot around left rhomboid last week and has spread down the lat and into right side as well. I planned to do some much needed deadlift work today. We all know I need it, but I don’t want to risk aggravating this further. I had about 40 minutes to work with today so kept it super simple.
SSB deep and slow 145x10 195x10 235x10 260x8 290x5 330x5
superset with band ham curls x 30 between sets.
still over time

You got some one to work ya over with theragun or at least a lacrosse ball ?

 

[monsoon]

You got some one to work ya over with theragun or at least a lacrosse ball ?

I had a massage last week when it started, didn’t help.

 

[monsoon]

06/23/2025
Db inc fly/ rev 20x15 25x15 30x12
Db inc press/ row 40s 3x20
MG bar press ( surprisingly difficul today) don’t know if it has to do with the upper back thing 155x5,5 125x6,6 105x10,7 JM style 75 then bar only
one arm row, just right side 60 3x15
curls, push downs and wrists

 

[monsoon]

06/24/2025
squat 135 3x10 225x5315x2 350,365,385x1 405x4,2,4 315x10
Nordic
ab wheel
extensions

 

[monsoon]

06 26 2025
upper back thing slightly better but still taking it easy.
bus driver
db side raise 25x12,12,10,10
seated db oh 40x16 50 4x12 40x15
pull ups
light inc db curl, open shoulder
db oh ext
preacher