Week 43

Did the home set 5x this week. Did Pullup ladders at 15 assistance: 5-4-3-2-2-2-2-3-4/-/5

Tues 10/22: c25k 1-2 @ 2.0/5.0
Press: 10 x 45 5 x 45 3 x 60 2 x 65 2 x 5 x 80 7 x 80	Squat: 10 x 85 5 x 100 3 x 125 2 x 140 2 x 5 x 170 8 x 170
Thur 10/24: After lifting, did C25k 1-3 @ 2.5mph/5.0mph
Bench: 10 x 55 5 x 65 3 x 85 2 x 95 2 x 5 x 115 10 x 115	Dead: 5 x 135 5 x 155 5 x 175 7 x 200

Week 42

Did the home set 5x this week. Did Pullup ladders at 15 assistance: 5-4-3-2-2-2-2-3-4-/5 Days where I allow more recovery time I can get the last set of 5, but I'm already in the gym a while and I'm trying to get the reset period down to 30 seconds on this ladder. Frankly, a true ladder would have even less time. I'm giving this two more weeks and if I don't nail the last 5 solid, I'll up the assistance weight again and try to get into the program.

Tues 10/15:
Press: 10 x 45 5 x 45 3 x 50 2 x 55 2 x 5 x 75 10 x 75	Squat: 10 x 90 5 x 110 3 x 135 2 x 155 2 x 5 x 165 7 x 165
Thur 10/17: After lifting, did C25k 1-1 for 30 minutes at 2mph/5.5mph
Bench: 10 x 55 5 x 65 3 x 75 2 x 85 2 x 5 x 110 8 x 110	Dead: 5 x 135 5 x 155 5 x 175 7 x 195

Week 41

Did the home set 4x this week.
Did Pullup ladders at 15 assistance: 5-4-3-2-2-2-2-3-4-5
Tues 10/8:

Press: 10 x 45 5 x 45 3 x 50 2 x 55 2 x 5 x 70 10 x 70

Squat: 10 x 90 5 x 110 3 x 135 2 x 155 5 x 185

Fri 10/11:

Bench: 10 x 50 5 x 60 3 x 75 2 x 85 2 x 5 x 105 10 x 105	Dead: 2 x 5 x 135 5 x 160 6 x 190
Curls: 3 x 30 x 25 Flybacks and Pivots: 3 x 12 x 5

Week 40

Fell off the wagon, dealing with the arm etc, but recently back from WMAW.  Pretty good progress with the impingement issues, trying to get back into things.

Currently trying to do nightly: 6 basic club actions + over the shoulder + americana.  Most exercise I do 30x, some are difficult and I do 20x, all with the 3 lbs clubs.  Recently added 3 serts of triceps flybacks I do with the bells and three sets of a exercise where the upper arm is held to the torso and the forearm is held parrallel to the ground and rotates fully out, then across the torso.

I've also been curling and OHP with kettlebell.  I keep flirting with KB sets, but have been relatively exhausted with work.

Hit the Y today, did some machine cardio and tried to get through the remaining three lifts.  Did warmups for the squats, but could tell the work sets weren't going to happen.

15 min on the Treadmill @ 105 HPM
Assisted Pullups- 10/7 @18
Bench - Up to 9 @ 100
Dead - Up to 6 @ 185
Squat - Warmup set up to 155
20 min on upright bike at 135 HPM