Wed 5/29
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 165x3 regular 195x2 210x2x3 spoto 155x10 1x8 1x6

6 rounds x12 60s rest-
Ohp 65x12x3 3x10
Pull-ups 2x10 1x9 2x8 1x6

4 rounds x15 30s rest-
Ez skull crushers 65x15x3 1x13
Ez curl +20x15x3 1x13

Db fly- 40sx10x2 1x8 (30s)

4 rounds x15 30s rest-
Tricep pushdown rope 80x15x3 1x13
Db curl 22.5sx15x2 1x13 1x12

Fri 5/31
Usual rolling and stretches +bike 6:00

Squat- 45x5x2 135x5x2 185x5 225x5x3
Rdl- 115x5 175x10x2
Leg press- 180x5 320x15x2 (60s)
Leg extension- 1 leg 35x15x3 (30s)
Lying leg curl- 1 leg 45x15x2 1x10 (30s)
Seated calf raise- 1 leg 35x15x3 1x13 (30s)

Just had time for a quick session today before I play day 2 of the big 50 wsop event. It's a $500 buy in, 4 day 1s with 1 reentry/day, 5mil guaranteed 1mil+ for 1st, gonna be over 20k entries I think.

Sat 6/1
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 130x2 140x3x2 115x5x3

6 rounds x12 60s rest-
Decline bb bench spoto 125x12x5 1x10
Cable row 140x12x5 1x10

4 rounds x15 30s rest-
Ez skull crushers 65x15x3 1x12
Ez curl +20x15x3 1x13

Db fly- 40sx10x2 1x9 (30s)

4 rounds x15 30s rest-
Tricep pushdown vbar 90x15x4
Db curl 22.5sx15x4

Busted day 2 of the first flight like 10 hands into the first level. Opened QJo in co and called the BB's all in for 7bb and lost to A3o. Then jammed AQs in the bb for 75k over a 15k open and call at 5kbb and lost to 77. Gonna play 1d tomorrow, the field was insanely soft so hoping for a little more luck this time around.

Mon 6/3
Usual rolling and stretches +bike 6:00

Deadlift- 135x5x2 235x5 250x5 290x5 330x8
Squat- 45x5x2 135x5 185x3 225x3 265x3x2 185x5x3
Leg press- 180x5 320x15x3 (60s)
Lying leg curl- 1 leg 45x15x3 1x12 (30s)
Leg extension- 1 leg 50x15x3 1x13 (30s)
Seated calf raise- 1 leg 35x15x3 1x12 (30s)

Week 1 430 1RM for deadlifts, fine.

Oh yea, was super card dead and maybe won 1 or 2 hands all day yesterday and busted before dinner break.

Tue 6/4
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 165x3 regular 195x2 210x2x3 spoto 165x5x3

6 rounds x12 60s rest-
Incline machine press 130x12x5 1x10
Chin-ups 4x12 1x10 1x8

4 rounds x15 30s rest-
Ez skull crushers 65x15x3 1x12
Ez curl +20x15x4

Db fly- 40sx10x2 1x8 (30s)

3 rounds x15 30s rest-
Tricep pushdown rope 80x15x3
Db curl 22.5sx15x2 1x12

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

Squat- 45x5x2 135x5 185x5 225x3 265x2 295x1 225x8 2x5
Rdl- 115x5 170x10x2 1x8
Leg press- 180x5 320x15x3 (60s)
Leg extension- 1 leg 50x15x3 1x13 (30s)
Lying leg curl- 1 leg 45x15x2 2x10 (30s)
Seated calf raise- 1 leg 35x15x4 (30s)

My knee is still not quite 100% but I think it's close. Hopefully I'll be ready to restart 5/3/1 in the next week or two.

Fri 6/7
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 135x3 125x5x4

6 rounds x12 30s rest-
Incline bb bench spoto 115x12x4 1x10 1x8
Cable row 140x12x4 1x10 1x8

4 rounds x15 30s rest-
Ez skull crushers 65x15x3 1x12
Ez curl +20x15x3 1x14

Db fly- 40sx10x2 1x8 (30s)

4 rounds x15 30s rest-
Tricep pushdown rope 80x15x3 1x13
Db curl 22.5sx15x4

Tue 6/11
Usual rolling and stretches +bike 6:30

Deadlift- 135x5x2 225x5 270x3 310x3 350x7
Squat- 45x5x2 135x5x2 185x5x3 185x8x3
Leg press- 180x5 340x15x3 (60s)
Lying leg curl- 1 leg 45x15x3 1x13 (30s)
Leg extension- 1 leg 50x15x4 (30s)
Seated calf raise- 1 leg 40x15x3 1x12 (30s)

Sleep schedule has been all over the place. I played golf Sunday and Monday at 6am before going to sleep. Woke up yesterday at 7pm, watched the finals, then fell back asleep from 10pm-3am, lols.

Wed 6/12
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 165x3 regular 195x2 210 x 2 1 1 spoto 155 x 10 8 7 6

6 rounds x12 60s rest-
Ohp 65x10x6
Pull-ups 3x10 2x8 1x7

4 rounds x15 30s rest-
Ez skull crushers 65x15x4
Ez curl +20x15x4

Db fly- 40sx10x2 1x8 (30s)

4 rounds x15 30s rest-
Tricep pushdown rope 80x15x3 1x13
Db curl 22.5sx15x4

Fri 6/14
Usual rolling and stretches +bike 7:00

Squat- 45x5x2 135x5x2 185x5 225x5 255x5 275x5 225x5x3
Rdl- 115x5 170x10x2 1x8
Leg press- 180x5 340x15x3 (60s)
Leg extension- 1 leg 50x15x4 (30s)
Lying leg curl- 1 leg 45x15x2 1x12 1x10 (30s)
Seated calf raise- 1 leg 40x15x3 1x13 (30s)

I tried using the hypervolt massage gun on my legs before lifting today, seems like it might do a better job than foam rolling. I'll keep using it going forward and see if it continues to improve.

Sat 6/15
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 135x2 145x3x1 2x2 115x8x1 3x6

6 rounds x12 60s rest-
Decline bb bench spoto 125x12x4 2x10
Cable row 140x12x5 1x10

4 rounds x15 30s rest-
Ez skull crushers 65x15x3 1x14
Ez curl +20x15x4

Db fly- 40sx10x2 1x8 (30s)

4 rounds x15 30s rest-
Tricep pushdown rope 80x15x3 1x13
Db curl 22.5sx15x4

Mon 6/17
Usual rolling and stretches + hypervolt +bike 6:00

Deadlift- 135x10 225x5 290x5 330x3 370x4
Squat- paused 45x5x2 135x5 185x5 225x3x5 (60s)
Leg press- 270x5 340x15x3 (60s)
Lying leg curl- 1 leg 45x15x3 1x11 (30s)
Leg extension- 1 leg 50x15x3 1x13 (30s)
Seated calf raise- 1 leg 40x15x4 (30s)

Week 3 430 1RM for deads, disappointed. I can't stand the new rubber platforms they have at my gym. Whenever I get to the floor on a DL rep the bar moves all over the place because the rubber is so soft and uneven. I think I'll move over to the regular floor next time.

Tue 6/18
Usual rolling and stretches + hypervolt

Bench- spoto 45x5x2 135x5 165x3 regular 195x2 210 x 3 2 1 spoto 175x5x3

6 rounds x12 60s rest-
Incline machine press 130x12x6
Chin-ups 3x12 2x10 1x8

4 rounds x15 30s rest-
Ez skull crushers 60x15x4
Ez curl +20x15x3 1x14

Db fly- 40sx10x2 1x8 (30s)

4 rounds x15 30s rest-
Tricep pushdown vbar 90x15x4
Db curl 22.5sx15x4

Thu 6/20
Usual rolling and stretches + hypervolt +bike 7:00

Squat- 45x5x2 135x5x2 185x5 225x5 265x5 285x5 245x5x3
Rdl- 115x5 170x10x2 1x8
Leg press- 230x5 340x15x3 (60s)
Leg extension- 1 leg 50x15x4 (30s)
Lying leg curl- 1 leg 45x15x2 1x10 1x8 (30s)
Seated calf raise- 1 leg 40x15x3 1x12 (30s)

My knee felt really good today, probably 90-95% back to normal.

Fri 6/21
Usual rolling and stretches + hypervolt

Ohp- 45x5x2 95x5 115x3 135x2 145x3x3 105 x 10 8 7 7 6

6 rounds x12 60s rest-
Incline bb bench spoto 115x12x2 1x10 1x9 1x8 1x6
Cable row 140x12x4 2x10

4 rounds x15 30s rest-
Ez skull crushers 65x15x2 1x13 1x10
Ez curl +20x15x4

Db fly- 40sx10x3 (30s)

4 rounds x15 30s rest-
Tricep pushdown rope 80x15x3 1x13
Db curl 22.5sx15x4

Sun 6/23
Usual rolling and stretches + hypervolt + bike 6:30

Deadlift- 135x10 225x5 225x8x5
Squat- 45x5x2 135x5x2 185x5 225x3 265x3x3
Leg press- 230x5 340x15x3 (60s)
Lying leg curl- 1 leg 45x15x3 1x13 (30s)
Leg extension- 1 leg 50x15x3 1x13 (30s)
Seated calf raise- 1 leg 40x15x3 1x13 (30s)

Mon 6/24
Usual rolling and stretches + hypervolt

Bench- spoto 45x5x2 135x5 165x3 regular 195x2 210x2 1x1 spoto 175x5x4

6 rounds x10 60s rest-
Ohp 65x10x6
Pull-ups 3x10 2x8 1x7

4 rounds x15 30s rest-
Ez skull crushers 65x15x3 1x14
Ez curl +20x15x3 1x14

Db fly- 45sx10x1 1x9 1x7 (30s)

4 rounds x15 30s rest-
Tricep pushdown vbar 50x15x4
Db curl 22.5sx15x2 1x13 1x12

210 felt really heavy today for whatever reason.

Wed 6/26
Usual rolling and stretches + hypervolt

Squat- 45x5x2 135x5x2 185x5 225x3 275x2 255x5x3
Rdl- 115x5 170x10x2
Leg press- 230x5 340x15x2 (60s)
Leg extension- 1 leg 50x15x3 (30s)
Lying leg curl- 1 leg 50x15x1 1x13 1x10 (30s)
Seated calf raise- 1 leg 45x15x2 1x12 (30s)

Was in a rush so I cut everything short. Knee feels decent.

Thu 6/27
Usual rolling and stretches + hypervolt

Ohp- 45x5x2 95x5 115x3 135x2 145x3 1x2 115x5x3

6 rounds x12 60s rest-
Decline bb bench spoto 125x12x5 1x10
Cable row 140x12x5 1x10

4 rounds x15 30s rest-
Ez skull crushers 65x15x3 1x13
Ez curl +20x15x3 1x13

Db fly- 45sx10x1 2x8 (30s)

4 rounds x15 30s rest-
Tricep pushdown rope 80x15x3 1x13
Db curl 22.5sx15x3 1x13

Didn't go to the gym until really late after a long day. Took the dogs hiking this morning then played a 5hr session. Had a bit of a headache the whole lift.

Sat 6/29
Usual rolling and stretches +bike 6:00 + hypervolt

Deadlift- 135x8 205x5 255x5 295x5 335x7
Squat- 45x5x2 135x8 185x8 225x8x3
Leg press- 230x5 340x15x3 (60s)
Lying leg curl- 1 leg 45x15x2 1x12 (30s)
Leg extension- 1 leg 50x15x3 (30s)
Seated calf raise- 1 leg 45x15x3 1x12 (30s)

Week 1 440 1RM for DLs. I've been playing tournaments online the last few weeks to get so I'm lifting first thing in the "morning", horrible.

Sun 6/30
Usual rolling and stretches + hypervolt

Bench- spoto 45x5x2 135x5 165x3 185x2 175x5x4

6 rounds x12 60s rest-
Incline machine press 140x12x4 2x10
Chin-ups 4x12 1x10 1x7

4 rounds x15 30s rest-
Ez skull crushers 65x15x3 1x12
Ez curl +20x15x3 1x13

Db fly- 45s x 9 8 6 (30s)

4 rounds x15 30s rest-
Tricep pushdown vbar 90x15x4
Db curl 22.5sx15x2 1x13 1x12

Tue 7/2
Usual rolling and stretches +bike 6:00 + hypervolt

Squat- 45x5x2 135x5x2 185x5 225x3 275x2 265x5x3
Rdl- 115x5 170x10x2 1x8
Leg press- 230x5 340x15x3 (60s)
Leg extension- 1 leg 50x15x4 (30s)
Lying leg curl- 1 leg 45x15x2 1x12 1x10 (30s)
Seated calf raise- 1 leg 45x15x3 1x12 (30s)

Wed 7/3
Usual rolling and stretches + hypervolt

Ohp- 45x5x2 95x5 115x3 135x2 150x1x3 105x5x3

6 rounds x12 60s rest-
Incline bb bench spoto 115x12x3 1x11 1x9 1x8
Cable row 140x12x4 1x10 1x9

4 rounds x15 30s rest-
Ez skull crushers 65x15x3 1x13
Ez curl +20x15x3 1x13

Db fly- 45s x 10 8 7 (30s)

4 rounds x15 30s rest-
Tricep pushdown rope 80x15x4
Db curl 22.5sx15x3 1x13

Sat 7/6
Usual rolling and stretches + hypervolt

Deadlift- 135x8 225x5 275x3 315x3 355x6
Squat- 45x5x2 135x8 185x5 225x5x3
Leg press- 230x5 360x15x3 (60s)
Lying leg curl- 1 leg 45x15x4 (30s)
Leg extension- 1 leg 50x15x4 (30s)
Seated calf raise- 1 leg 45x15x3 (30s)

Week 2 440 1RM for deadlifts, I busted the main event last night so that might have helped get an extra rep out of deads today. Had a very frustrating day for the most part, whiffing a lot of boards, being too multiway to bluff, running into the top of people's ranges etc despite having pretty soft table. I was finally starting to build a little right before the end of the night and was up to about 50k from a low point of 30k. Then at 300-600 2nd to last hand of the night I 3bet kings to 3800 in the CO, sb cold 4 bets to 12k i call, 933hh flop, he bets 12.5k i jam he has aces gg me.

Sun 7/7
Usual rolling and stretches + hypervolt

Bench- spoto 45x5x2 135x5 165x3 regular 195x3x5 spoto 135x8x2

6 rounds x10 60s rest-
Ohp 75x10x3 2x8 1x6
Chin-ups 3x12 1x10 2x9

4 rounds x15 30s rest-
Flat bar skull crushers 60x15x4
Ez curl +20x15x4

Db fly- 45sx10x2 1x8 (30s)

4 rounds x15 30s rest-
Tricep pushdown vbar 90x15x4
Db curl 22.5sx15x4