Log clean once and strict press

137.5 x 5

157.5 x 5

177.5 x 6

Super-set with band pull-aparts: 3 x 15

SSB front squats

230 x 5

262.5 x 5

300 x 5

Super-set with pull-ups: 15, 15, 12

Incline dumbbell press 

80s x 5 x 10

Super-set with lying dumbbell rows

80s x 5 x 10

Sandbag carries 

200 lbs x 40 sec, 40 sec

Keg carry

160 lbs x 1 min

Day 1 of the program. Chose good starting weights. Left shoulder is completely healed, but right was bothering me a little on the strict press. Shut-down an attempted 7th rep to not grind hard with it, but the pain has improved and I feel like I can still heal while log pressing. I happen to have microplates so I went ahead and used them to adhere to the percentages as close as possible.

Front squats might have been too light but that's a good problem to have. I haven't front squatted 300 lbs in over 15 years and it took me awhile back then to work-up to 315. Kicker is I'm much stronger now.

Was going to attach 10 lb plates to make my dumbbells 90 lbs, but light weight can really sneak up on you for 5 sets of 10. The 80s were a good weight to start with; the final few reps of the last 2 sets became challenging enough.

Weighted carries were the only program deviation. Only had time to do 3 sets, and the 200 lb bag was feeling heavy for 1 minute at the end of the workout until I discovered the art of lapping it to get a better grip. Will clean this up next time and do 5 sets of 1 minute carries.

The whole session took about an hour and a half, but there was a lot of set-up time carrying weights and the log from the garage to the yard (garage roof is too low to overhead the log), setting up for squats, and moving things around to protect them from the incoming rain that night/the next day. Will set-up in advance next time.