Clean and Press - clean the first rep, no leg drive all strict (I hate push press)
bar x 15
95 x 10
135 x 5
155 x 4
175 x 3
205 x 2
185 x 12
Barbell Shrugs - 45 seconds between sets
315 x 8 sets of 20
Seated Side Laterals - 45 seconds between sets
30's x 7 sets of 12
Notes - When I walked into the gym tonight the first dude I saw was this guy sitting at a table with a mullet. I shit you not. I thought about my dream last night and started laughing.
Anyway, my left bicep is still not 100% so I couldn't do what I wanted to on shrugs, which was to work up to a really heavy set of 5, then do a ton of back offs. So I stayed at 315 which still caused some tingling in it. This really sucks balls because I had plans to work up to 675x5 over the next 8 weeks or so and 500x25+.
Elbow still hurt just slightly on the press. I had plans to go to 225 for an easy single but the bicep hurt a little even on the clean. So I thought it would be smart not to push shit the very first week. The 185x12 was not max effort. Had 15 or more in me. The first week I still leave some in the tank. Next week I will start busting balls hard.
My bicep also presents a problem for deadlifting this week. So I will end up squatting instead and pulling light.
Diet so far today -
6 egg whites + 2 whole eggs
cup of oatmeal with raisins
7 ounces of buffalo steak
1 sweet tater
Met-rx in water with 15 almonds
2 pieces of rye with jelly
1 cup of cottage cheese
1 cup of jasmine rice with raisins
2 scoops of 100% Whey in 2% milk