I went through my posts since I have started keeping this training log and got a bit disheartened at first since it didn't appear that I have increased the weight I am using of the past 4 months. However after further review, the big difference now is that I am not getting injured from using the same weights. It was interesting to see the progression as I have iterated to my current routines. Hopefully now that I will focus more on periodization I can start increasing the weights. The other positive item is that I have stayed roughly the same weight but feel I have gotten thicker through the chest and shoulders during this time.
3 minute rowing
10 min LAX Ball/Foam Roller
10 min joint mobility complex
Warm-up: Squat/Push-up variations
Superset (30 seconds rest between sets)
1A: Box jump squats
10 sets * 2 reps @ 155#
1B: Pull-ups
10 sets * 5 reps @ bodyweight (had to switch to kipping near the end)
2: Dynamic Bench Press (30 seconds rest between sets)
8 sets * 3 reps @ 135#
3: Power Clean and Press (45-60 seconds rest between sets)
6 sets * 4 reps @ 135#
Rotator Cuff rehab
5 min Cool-down
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