Squat and Bench

I took Monday night off as my wife was sick and I was starting to feel a bit run down. I sat down on the bed to get ready to train and woke up a half hour later and decided that that was probably a good sign to hold off for the night.

Tuesday I felt a lot better and felt like I could really push it, so I did.

Squat worked up to 605x1 for a PR
Bench worked up to 405x1 off the airex pad for a PR

Did some light accessory and core and called it a day

Thursday started with ladder drills for quick feet and lateral jumps followed by 280x1 on the log to tie my PR with a miss at 300, and then dropped to 240x7
then I did:

Floor press
225x10x3

Rotational core
   Hammer winds 30# short, 20# normal
   Overhead bar twists
   Standing bar twists

Pullups

Update

Missed posting for a week there, but training went well. High points were squat at 525x7 bench at 325x9 and clean at 355x1x5. Log press was good at 240x7. I also was able to get 280 for a single which is a post ACL surgery PR. I know I should be good for a 300# press but just need to progress to that and build back up to that level. I have been feeling a little sluggish and am playing with the idea of increasing the volume a bit more on the accessory work to get prepared for the higher volume throwing that I will begin in early March. In order to condition in the most specific way, I like to really ramp up the throwing volume in preseason but I want to handle that without issue.

Log Press

Quick Feet
Ladder drills

Lateral jumps
x5x5

Log Press
170x5
200x5
230x6

Floor press
225+40, 80, 120# chain
x10x4

Hammer winds
20#x5x5

56# swings

Good day, the Log press was a little disappointing, but I know I need more work there. I was still a bit beat up from press on monday.

Squat

Shovel 3' drift

Shot Turns

Clean
335x3x5

Squat
385x5
445x5
495x7

Good Mornings
315x5x3

Pullups

Plate Side bends

Shoveling absolutely killed my back. I felt that I was good for 10 on the squat, but after the shoveling of very wet snow, then the higher volume on the cleans, I was only able to get 7 before shutting it down.

Bench

Shot turns

QR 24" box jump
x3x5

Bench
235x5
265x5
305x11

Blast Straps
all sets started BW, then +20, 40, 60, 80# chain
Pushups x15
T's x15

Pullups

Rotational Core
plate twists