This week

Tuesday 7/10
I did some random snatches and cleans and stuff to warm up.

18" Deadlift
I worked up to singles at 625, 715, and then 750. All went up pretty easily. 750 was a 45 pound PR on this lift. I would have gone up again, but I had other things planned.

Car Deadlift
This wasn't exactly a success. I had to use Jesse's Blazer, and so to be able to pick it the lever was basically at the back of the frame. I added a couple hundred pounds to it, did a couple reps, and was tired of screwing around with it.

Safety Bar Squat
315 x 2 x 3
405 x 2 x 2

These didn't feel too bad.

Barbell Rows
I started with 245 and went up from there. I only did 3 or 4 sets.

Kettlebell Tabata

I'm not sure what the weights were, but we had three different kettlebells. We rotated between them each round and did 9 rounds of swings.

Wednesday
I went swimming with Cassie at Troy's pool. We swam for 30-45 minutes and I just swam laps the whole time.

Thursday 7/12
Bench
I was by myself and didn't really have a plan, so I decided to do some reverse bands for sets of 3 or so. I figured out that the band tension at my chest was around 60-65 pounds and basically nothing at the top. I used light bands.

315 x 5
365 x 3 x 5 (I actually think this was 6 sets, but I lost track and so I just erred on the side of caution to make sure I did them all.)

These were all pretty easy. I think I would have bumped the weight to 385 or 405 if I had a spotter there, mostly for the lift off.

Incline

85 pound dumbbell for 10
100 pound db for 10 x 2

I did these all with a neutral grip. I think I would have increased the reps or sets if I had someone there to spot. These all went up easy.

I did some random barbell rows and curls in between some of these sets.

Dumbbell Row Conditioning
10 reps per arm
do one side, rest ten seconds, do the other side, repeat 5 rounds
I used an 85 pound dumbbell. These weren't super hard, but I think 100 would have been too much. I kept my form fairly strict.

Jump Rope Tabata style
10 rounds

I also took my dogs on a 20 minute or so walk after.