German Volume Training - Chest/Back...

Incline Hammer Press - 10x10 @ 180lbs

Pull Ups - 10x10 

Pinched Nerve - Readjust Clavicle...

I herniated a disk in my neck (C5) back in 2007 that pinched a nerve and caused crazy pain in my left arm and shoulder. I finally got relief from a steroid shot in the neck at Mass General Hospital. 

Ever since I’ve had flare ups of the pinched nerve once or twice a year. My most recent started last Thursday when I went golfing. The pain ranges anywhere from a 5-10 on a scale from 1-10. The most recent flare up approached a 10 at times. This weekend I was in a bad place and had trouble sleeping. 

My Chiropractor - Dr. Chad Messina - has been able to correct my alignment every time and give me almost instant relief. I feel good as new after just two visits. He had to readjust my clavicle (which hurt like a mother when he did it) But I started feeling better almost immediately. 

Pinched Nerve...

I have been dealing with a pinched nerve in my neft neck, shoulder, upper arm ever since early friday
(6/22) morning. Went to bed fine and woke up in horrible pain. My triceps have been painful lately after either rope climbs or pegboard climbs. They were on fire during golf Thursday. This happens at least once a year ever since I hearnated C5 in 2007. Hoping to start feeling better soon. 

Deload- Arms/Shoulders...

A-1 Kettlebell Hammer Curls - 10x5 - 26lbs
A-2 Dips- 10x5
B-1 Cable Lateral Raises - 3x8 @ 30lbs
B-2 Bent-over Cable Lateral Raises - 3x8 @ 20lbs

Cash Out: Elevated Close TRX Push Up - 5x5

Bench & Pegboard Superset...

Bench Press - 5x10 @ 171lbs *

*One Pegboard Climb after each set 

Cable Chest Low-to-High - 4x8- 30/40/50/60

Kneeling Pulldowns - 4x8 - 90/110/130/150

“Goonies”...

With a 15 minute clock
1200m run
Then, AMRAP
10 Kettlebell Swings 53
2 Rope Climbs (legless)
6 rounds plus 7 reps

Sets of 2 Deadlifts...

Deadlifts x 2:  

@ 235, 255, 275, 295, 315, 335, 355, 375, 395, 405lbs

Cash Out: Plate and Kettlebell flips.

German Volume Training - Arms/Shoulders...

A-1 EZ Bar Curls 10x10 - 80lbs
A-2 Dips- 10x10 - 20lbs
B-1 Cable Lateral Raises - 3x8 @ 40lbs
B-2 Bent-over Cable Lateral Raises - 3x8 @ 40lbs

Cash Out: DB Shrugs - 3x10 @ 80lbs

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 170lbs

Double Kettlebell High Pull - 10x10 @ 44lbs

Cable Chest Low-to-High - 4x8- 30/40/50/60

V-Sit Pull Ups - 5/5/7/5

One Mile farmers carry - 35lb Kettlebells...

Wanted to get something done before work today. Lots of driving this week. 

One mile farmers carry - 35lb Kettlebells

German Volume Training - Arms/Shoulders...

A-1 Kettlebell Hammer Curls - 10x10 - 44lbs
A-2 Dips- 10x10 - 15lbs
B-1 Cable Lateral Raises - 3x8 @ 30
B-2 Bent-over Cable Lateral Raises - 3x8 @ 30

Cash Out: Seal Row - 3x8 @ 45lbs

25 Rep Trap Bar Deadlift Pyramid...

315bs: 1-2-3-4-5-4-3-2-1

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 165lbs then, 5 reps @ 225lbs
Double Kettlebell High Pull - 10x10 @ 35x7/44x3
Dumbbell Low-to-High - 3x8 -15/20/25
V-Sit Pull Ups - 3x5 

Cash Out: Super Slow V-Pull Ups x 3 

“Juke Box Hero”...

Ten rounds of:
10 Russian Kettlebell Swings (53)
5 Trap Bar Deadlifts (155)
200M Hill Run
24:41

German Volume Training - Arms/Shoulders...

A-1 Cable Curls 10x10 - 40lbs
A-2 Dips- 10x10 - 12lbs
B-1 Cable Lateral Raises - 3x8 @ 30/40/40
B-2 Bent-over Cable Lateral Raises - 3x8 @ 30/40/40

Cash Out: Iron Cross practice

1400m Run and 20 Burpee Pull-ups...

5 Rounds
1400m Run
20 Burpee Pull-ups
58:11

 *Pull Ups Strict “Live your life in the red”!

“Heavy Hands”...

25 Trap Bar Deadlifts (205)
500M Farmers Carry (155)
25 Trap Bar Deadlifts (205)
29:08 Rx

German Volume Training - Arms/Shoulders...

A-1 Ez Bar Curls - 75lbs
A-2 Dips- 10x10 - 10lbs
B-1 Cable Lateral Raises - 3x8 @ 30/40/40
B-2 Bent-over Cable Lateral Raises - 3x8 @ 30/40/40

Cash Out: Iron Cross practice