Update.....

UPDATE

High Bar Squat - 115KG 1x3 (easy)

Front Squat - 95KG 1x4

OHP - 55KG 2x5

BB Row - 90KG 1x3

Everything today felt really good, amazing the difference in how natural high bar feels compared with low bar (for me anyway). For these I tried not going ATG but breaking parallel (E.g would pass in a PL meet) but I was told by an Oly lifter watching that I was pretty much ATG, considering my nutrition was low yesterday (sub 3000 cals) I was pumped for the amount of energy I had. 

I am trying to monitor my volume for my working sets as before I was doing 3000+KG's per squat session and it was killing my next lower workout, so I have been increasing from 1200KG's to around 2000 today and hopefully my DOMS won't be crippling for my 2nd squat seesion on Wednesday.

My left bicep still feels funky from my last Upper workout so tomorrow will only be pressing, hoping it will improve and let me DL on Wednesday. Gonna be 1st time doing Bench Press for 3ish weeks :)

Jimmy 

FML......

FML...... I obviously did something to my pec last week doing /cleans and now its all messed up, there is no swelling/discolour but goes from the upper part of my breast bone to a mid point halfway up my pec and it feels like it is pulled. There is no pain as such but I KNOW something is off, I can tense fine around the outer pec/shoulder area and there is no give but it is just so infuriating so I am not gonna do any pressing until its better..... Means I am gonna be doing a lot of squats though :)

training

Front squats

Warm Up Sets

90KG 1x5
95Kg 1x4 RPE @9.5 PR
90KG 1x4 RPE @9.5

High Bar Squats

90KG 1x5
80KG 3x10

bb row

Warm Up Sets

77.5KG 1x6 RPE @9.5

75KG 1x6 RPE @9.5

Db row

32KG 1x10

preacher curls

30KG 3x9 PR

Apart from that all is well and this Lower workout was pure $$$$ My previous best front squat was 90KG 1x2 and 95KG 1x1 so I totally blew that away + this time I had no belt whereas last time I did. High bar squats felt awesome (so much better than LB) so I am gonna stick with this technique, maybe its just my bio-mechanics.

Got through all my course material and goodness me it is way more in depth than what I have done before so am gonna crack on and get stuck in

Jimmy