Training

I noticed that (of course), I haven't posted for damn near a week. I still intend to update this near-daily (or daily if possible), if nothing else with my training log. I'm not going to try to fill all of my recent training into this post, but I will put my training from yesterday at the end. I realized yesterday that, while I gave a bit of background on my training last week, I had also intended to put some of my strength goals on here, but never did. As such, here they are:

Snatch - 275 (probably a ways off)
High bar Olympic squat - 405 (definitely a ways off)
Military press - 225 (or body weight if I'm heavier)
Bench press - 315 for a single, 225x20 (I'm shooting for by my birthday on this one)
Inverted row, feet on bench - bar set at top of hip height - 20 reps
Neutral-grip chinups - 20

Those are the basic numbers I am working toward. Certainly not all at once, but I'm weak enough that they can likely all be brought up at some speed. I do think my current setup is pretty conducive to it. As for yesterdays training:

Bike
Joint rolls/mobility warmup
Shoulder "prehab"

DB Bench Press - I utilize an "over-warmup," an idea I got from Paul Carter - work to a weight that's heavier than your rep-out weight, then drop down and hit your reps. I'm not sure why I didn't really think to do it before reading his work, considering it's basically PAP, but I digress. It worked well for me when I was working on reps on the close-grip bench, and I worked up to 185x20 on that. In this instance, I did 50's/60's/70's/80's each x5, resting as needed, then 90's x3. I dropped back down to the 80's for sets of 25 and 20, with 5 minutes rest between sets. I shoot for no more than a 20% dropoff in reps between sets. If it happens, it happens, but it gives me something to shoot for

All assistance work is performed with a moderate tempo (I don't count the lifting speed, but the weight is smooth and controlled and isn't just bouncing around)
1-arm DB row - 60 - 2x20 superset with
Band tricep pushdown - 2x20
DB shrugs - 65 - 2x20 superset with
DB curls - 15 (don't judge me) - 2x20

Finished with an ab circuit and some stretching.