Tue 5/17
Usual rolling and stretches

One arm row- 45x10 90x5 135x3 150x5x3 (2:00-3:00)

10 rounds x5 90s rest-
Incline db bench 75x5x9 1x3
Cable row 180x5x10

4 rounds x12 60s rest-
Ez lte +35x12x2 2x10
Ez curl +35x12x3 1x10

4 rounds x12 60s rest-
Tricep pushdown 120x12x2 1x10 1x9
Db curl 25sx12x2 1x10 1x9

Abs 2 rounds 90s rest-
Rkc 36 31
L/R 35 30
Sb crunches 25 15

Played 9 holes this afternoon before the gym and shot 39(+3). The gf and I got this "membership" deal at a decent course near our house for $55 (combined)/month, it includes unlimited range balls, $15 rounds after 3pm+ 2 free drinks/person and 20% off pro shop merchandise. Pretty sick deal, imo. I'll definitely be getting in a lot more golf now that we have a consistent and super cheap practice option.

Thu 5/19
Usual rolling and stretches + bike 5:00

Deadlift- 135x5 225x3 275x3 315x2 345x1 365x1 380x1 (PR)
Squat- 45x5x2 135x5 185x3 225x3 255x2 225x3x5 (2:00)
Leg curl- 110x12x4 (60s)
Leg extension- 140x12x3 1x10 (60s)

Abs 2 rounds 90s rest-
Rkc 34 33
L/R 35 35
Sb crunches 25 15

380 is definitely a PR for deads, I think my previous PR was either 360 or 365. I'm sure I had another 5lbs in me and possibly another 10-15 with chalk, so I think a realistic short/mid term goal is to hit 4 plates.

Squats felt much better today. I'm gonna continue to take it easy with them for at least another week or two before I restart 5/3/1.

Fri 5/20
Usual rolling and stretches

Db bench 55x5x2 75x3 85x5x1 1x4 2x3 (3:00-5:00)

10 rounds x5 90s rest-
Ohp 115x5x10
Chin-ups 10x5

4 rounds x12 60s rest-
Ez lte +35x12x3 1x9
Ez curl +35x12x2 2x10

4 rounds x12 60s rest-
Tricep pushdown 120x12x2 2x10
Db curl 25sx12x3 1x10

Abs 2 rounds 90s rest-
Rkc 31 27
L/R 35 30
Sb crunches 25 15

Felt like I probably had another rep on the first and last sets of bench, the middle two sets were super grinds.

Sun 5/22
Usual rolling and stretches + row 500m 1:45

Squat- 45x5x2 135x5 185x3 225x3 245x1 185x5x3 (90s)
Rdl- 95x5 155x3 195x5x5 (90s)
Leg press- 180x10 270x10 360x10 450x10
Leg extension- 140x12x3 1x10 (60s)
Leg curl- 115x12x1 1x10 (60s)

Went for a hike with the dogs this morning and then to the driving range in the afternoon, so I wasn't quite 100% into lifting today. I've never tried leg press before so figured I'd give it a shot today. It felt decent, I'll probably add it into leg days going forward. Any suggestions on programming? I was thinking something like my normal high rep/low-middle weight sets. So like 4x12

Tue 5/24
Usual rolling and stretches

One arm row- 45x10 90x5 135x3 155x5x3 (2:00-3:15)

10 rounds x5 90s rest-
Incline db bench 75x5x9 1x4
Cable row 190x5x8 2x4

4 rounds x12 60s rest-
Ez lte +35x12x3 1x11
Ez curl +35x12x3 1x10

4 rounds x12 60s rest-
Tricep pushdown 120x12x2 2x10
Db curl 25sx12x3 1x10

Abs 3 rounds 90s rest-
Rkc 36 30 31
L/R 35 35 30
Sb crunches 25 20 15

Thu 5/26
Usual rolling and stretches + row 500m 1:44

Deadlift- 135x5 225x5 255x5 285x10
Squat- 45x5x2 135x5 185x5 225x5x3
Leg press- 180x12 270x12 360x12x3 (90s)
Leg curl- 115x12x4 (60s)
Leg extension- 140x12x2 2x10 (60s)

Abs 3 rounds 90s rest-
Rkc 36 29 25
L/R 35 35 30
Sb crunches 25 20 15

Started a new cycle of 5/3/1 for DLs with a 1RM of 375. I had a few more reps in me but I was sweating a ton and losing my grip without any chalk. Squats felt much better today, so I'm feeling cautiously optimistic that I can restart 5/3/1 for them soon.

Fri 5/27
Usual rolling and stretches

Db bench- 55x5x2 75x3 85 x 4 3 3 2 (3:00-5:30)

10 rounds x5 90s rest-
Ohp 120x5x4 4x4 2x3
Chin-ups 10x5

4 rounds x12 60s rest-
Ez lte +35x12x3 1x10
Ez curl +35x12x2 1x10 1x8

4 rounds x12 60s rest-
Tricep pushdown 120x12x1 1x10 1x9
Db curl 25sx12x2 2x10

I think eating at a defecit is finally starting to catch up to me. 85lbs for db bench felt heavy as ****. In the first set I got the 5th rep about halfway up and just couldn't complete it, definitely took a lot out of me for the other sets. I'll try it again next week and if it's the same result I may do a reset.

Sun 5/29
Usual rolling and stretches + row 500m 1:48

Squat- 45x5x2 135x5 185x5 225x3 255x2 275x1 290x1
Rdl- 95x5 155x3 200x5x5 (90s)
Leg press- 180x12 270x5 360x12x4 (90s)
Leg extension- 140x12x3 1x10 (60s)
Leg curl- 120x12x2 1x10 1x8 (60s)

Squats continue to feel better.

Tue 5/31
Usual rolling and stretches

One arm row- 45x10 90x5 135x3 160x5x3 (2:15-3:00)

10 rounds x5 90s rest-
Incline db bench 75x5x8 2x4
Cable row 190x5x10

4 rounds x12 60s rest-
Ez lte +35x12x4
Ez curl +35x12x3 1x10

4 rounds x12 60s rest-
Tricep pushdown 120x12x3 1x10
Db curl 25sx12x2 2x10

Abs 3 rounds 90s rest-
Rkc 39 30 29
L/R 35 35 30
Sb crunches 30 25 15

Thu 6/2
Usual rolling and stretches + row 500m 1:48.

Deadlift- 135x5x2 225x3 275x3 305x9
Squat- 45x5x2 135x5 185x3 225x3 255x3x3
Leg press- 180x8 270x5 360x3 410x8x3 (90s)
Leg extension- 140x12x3 1x10 (60s)
Leg curl- 120x12x2 1x10 (60s)

Week 2 with a 1RM of 375 for deadlifts. It's been in the 100s already out here so I decided to use chalk today since my hands get pretty sweaty during long sets. Overall they felt good, but I definitely left a couple in the tank because my lower back was really starting to feel it.

Fri 6/3
Usual rolling and stretches

Db bench- 50x5x2 75x3 85 x 5 3 70x5x3

10 rounds x5 90s rest-
Ohp 120x5x3 6x4 1x3
Chin-ups 10x5

4 rounds x12 60s rest-
Ez lte +35x12x4
Ez curl +35x12x3 1x10

4 rounds x12 60s rest-
Tricep pushdown 120x12x2 2x10
Db curl 25sx12x3 1x10

Abs 1 round-
Rkc 39
L/R 35
Sb crunches 10

Right side of my abs started hurting so I stopped after one set.

Sun 6/5
Usual rolling and stretches + bike 5:00

Squat- 45x5x2 135x5x2 185x5 225x5x3
Rdl- 95x5 175x3 205x5x3 2x4 (90s)
Leg press- 180x8 270x5 360x3 410x8x4 (90s)
Leg extension- 140x12x4 (60s)
Leg curl- 120x12x1 1x10 (60s)

Squats felt fine. Started losing my grip at the end of rdls so I'll repeat next week.

Tue 6/7
Usual rolling and stretches

One arm row- 45x10 90x5 135x3 165x5x3 (1:45-3:00)

10 rounds x5 90s rest-
Incline db bench 75x5x7 1x4 2x3
Cable row 200x5x5 5x4

4 rounds x12 60s rest-
Ez lte +35x12x3 1x10
Ez curl +35x12x3 1x10

4 rounds x12 60s rest-
Tricep push down 120x12x3 1x10
Db curl 25sx12x4

1500m row 5:40

Right side of my abs still hurt, I don't remember injuring them so not really sure wtf is up.

Thu 6/9
Usual rolling and stretches + 500m row 1:46

Deadlift- 135x5x2 255x5 285x3 320x7
Squat- 45x5x2 135x5x2 185x5 225x5 265x1 285x1 295x1
Leg press- 180x8 270x5 360x3 410x8x5 90s
Leg curl- 120x12x1
Leg extension- 145x12x3 1x10 (60s)
Bike- 10:00 1:00 sprint/ 1:00 recovery

Week 3 of 5/3/1 deadlifts with a 375 1RM, they felt decent. I used chalk and after the first 3 reps used mixed grip. 295 for squat felt pretty easy, maybe I'll give 3 plates a try soon. I keep tweaking something on the back of my knee when I do the seated leg curl, gonna switch to the lying curl next time.

Fri 6/10
Usual rolling and stretches

Db bench- 45x5x2 65x5x4 1x10 (1:15-2:00)

10 rounds x5 90s rest-
Ohp 95x5x10
Chin-ups 10x5

4 rounds x12 60s rest-
Ez lte +25x12x4
Ez curl +25x12x4

4 rounds x12 60s rest-
Tricep pushdown 90x12x4
Db curl 20sx12x4

Resetting everything and focusing on form and strictly adhering to the rest times. I've been too focused on moving up weight by just doing the reps as quickly as possible to finish them before fatigue sets in.

Needs more golf in the log.

Truth. I haven't played much lately but I have been hitting the range 2-3x/week. When I first started up again this year, around the time we played I was crushing it and pretty in control of everything. Over the last month or so I noticed I've been coming way over the top after looking at some videos Louie took. I'm not sure if something changed or if I had just been running good for a while, but the over the top swing was producing shots all over the place and it needed to go.

So I'm doing a full swing change at this point. My backswing is on the same plane as before, but instead of bringing it back down the same way (in my head, which in reality was way over the top), I'm really trying to bring the club from the inside. From the last 2 weeks or so of practice with the new swing it feels great when my timing and swing path are on point. I was having some trouble getting consistent contact when I first switched over to it, both thin and chunky misses, but I'm starting to get a better feel for it now. If I continue to get used to it and actually take it out to the course, my new natural shot might be a draw after many years of fading it.
(enough golf talk? :P)

Love it.

Sun 6/12
Usual rolling and stretches + bike 5:00

Squat- 45x5x2 135x5x2 185x3 225x3 265x1 185x10x3
Rdl- 95x5 175x3 205x5x5 (90s)
Leg press- 180x8 270x5 360x3 450x8x5 (90s)
Leg extension- 145x12x1 2x10 1x8 (60s)
Leg curl- 100x12x4 (60s)

Tue 6/14
Usual rolling and stretches

Machine row- (both arms) 90x10 180x5 270x5x5 (1:30-2:00)

10 rounds x5 90s rest-
Incline db bench 60x5x10
Cable row 150x5x10

4 rounds x12 60s rest-
Ez lte +25x12x4
Ez curl +25x12x4

4 rounds x12 60s rest-
Tricep pushdown 100x12x4
Db curl 22.5sx12x4

Row- 500m 1:53 started this planning to do 1500m+, but my upper body was dead so moved to some hiit on the bike.

Bike- 10:00 1:00 sprint/ 1:00 recovery

Thu 6/16
Usual rolling and stretches + 500m row 1:51

Deadlift- 135x5x2 225x3 275x3
Squat- 45x5x2 135x5x2 185x3 225x3x5 (60s)
Leg press- 180x8 270x5 360x8x5 (30s)
Leg extension- 145x12x2 1x10 1x8 (60s)
Leg curl- 105x12x3 (60s)

Just doing light stuff this week.

Fri 6/17
Usual rolling and stretches

Db bench- 45x5x2 70x5x4 1x8 (90s)

10 rounds x5 90s rest-
Ohp 100x5x10
Chin-ups 10x5

4 rounds x12 60s rest-
Ez lte +30x12x3 1x10
Ez curl +30x12x3 1x8

4 rounds x12 60s rest-
Tricep pushdown 110x12x2 2x10
Db curl 22.5sx12x4

Bike- hiit 12:00 1:00 sprint/ 1:00 recovery

Sun 6/19
Usual rolling and stretches + bike 5:00

Squat- 45x5x2 135x5 185x3 225x3 245x3x5 (45s)
Rdl- 95x5 135x5 175x5x5 (90s)
Leg press- 180x8 270x5 360x4 450x5x5 (45s)
Leg curl- 105x12x2 1x10 (60s)
Leg extension- 145x12x3 (60s)

Had to get home for the finals.

Tue 6/21
Usual rolling and stretches

Machine row- 90x5 180x5 270x5x5 (90s)

10 rounds x5 90s rest-
Incline db bench 65x5x10
Cable row 160x5x10

4 rounds x12 60s rest-
Ez lte +30x12x4
Ez curl +30x12x3 1x10

2 rounds x12 60s rest-
Tricep pushdown 110x12x2
Db curl 22.5sx12x2

Fully immersed in wsop time so lifting schedule could get irregular.

Thu 6/23
Usual rolling and stretches +bike 5:00

Deadlift- 135x5 225x5 275x3 315x3 345x3 (switch grip)
Squat- 45x5 135x5 185x3 225x3 255x3 275x2
Leg press- 180x8 270x5 360x4 450x5x5 (45s)
Leg extension- 145x12x2 2x10 (60s)
Lying leg curl- 95x12x2 1x10 (60s)
Bike- hiit 12:00 1:00 sprint/1:00 recovery @7

Deads and squats felt good. The pain in my right abs has slowly been going away and I don't really feel it anymore, gonna restart ab workouts again soon.