Entry #1246

Squats:
330 x 3
350 x 3
395 x 8

SSB squats:
317 x 1, 10, 11
> Knee hurt so I stopped after a rep, rested for a minute, and then tried again with a wider stance. Worked well.

Good mornings:
200 x 12

Goblet squats:
50 x 50, 35, 30
> Wow, these are awesome! Really worked my abs. Same effect as a SSB with the weight pitching me forward.

Entry #1245

Bench press:
235 x 3
270 x 3
305 x 6

Bilateral dumbbell rows:
100s x 10, 10, 10, 10, 10

Incline bench press:
185 x 10, 10, 10, 10

Decline push-ups:
23, 17

Inverted rows:
25, 20

Curls and rear-delt stuff

Entry #1244

Failed the 535 deadlift again. Bailed early when I felt it start to hurt. Back hasn't been feeling great lately, need to use my standing desk more and doing walking and yoga again.

Deadlifted 405x2 after and just felt like lead, so did 315x15 instead.

I love 315; it's my comfort number. Heavy enough to still get work done but light enough to not be hard and allows me to adjust my form on the fly if a habit that day got me off on the max set.

Did a set of 105 bodyweight squats at home, then 50 a little later.

Entry #1243

I'm very disappointed to be coming down to CA next month instead of this week, meaning I'll miss the strongman event I was looking forward to all this time. I'll keep my eyes peeled for anything going on in Portland because after two missed occasions I'm very hungry for competition again (PDX Weightlifting has stopped holding meets so no more Oly events to wing, even).

Back to work after three days of "rest" (on Saturday night I did hill sprints). Done on 5 hours of sleep today. I took a 30 minute nap before training which helped a lot but at the cost of feeling hungry.

Overhead press:
180 x 3
205 x 3
230 x 3
> Felt incredibly dizzy all throughout the warm-ups and build-ups so I was worried about missing this since my press progress has been slowing down, but it came easily. Actually half-attempted a fourth but the bar stopped a few inches off my chest and I didn't bother to try and grind it out.

167 x 10, 10, 10, 10, 10

One-arm lat pulldowns:
200 x 10, 10, 10, 10, 10
Both arms:
220 x 25

Decline skullcrushers:
50s x 10

Swiss bar preacher curls:
92 x 10, 10
Drop-set: 85 x 8, 35 x 10

Rear-delt flyes:
25s x 25, 20

Entry #1242

Squats:
285 x 5
330 x 5
372 x 11
> Was aiming for 10 but felt good for another so I hit it. Not bad at all.

SSB squats:
317 x 10, 10
> I have no idea how I got 10 on the second set; I was aiming for 5, then kept saying "1 more". Came extremely close to failing.

Bodyweight squats:
60, 50

Girlfriend good mornings:
20
> Fun but almost no challenge. 

Entry #1241

Bench press:
220 x 5
250 x 5
287 x 9

Incline bench press:
185 x 10, 10, 10, 5

Kroc rows:
160 x 25

Row-ups:
10, 10, 10

Decline push-ups:
30, 17, 20

Inverted rows:
20, 20

Band pull-aparts:
40, 40

Entry #1240

Failed to deadlift 535. Couldn't even break it off the floor. This is a consistent pattern so I'm not worried in the slightest, although I still plan on doing ROM training eventually for more dependable performances in the future.

Unfortunately, I didn't have time to do anything else so on the drive home I set a challenge to myself of 100 bodyweight squats in my living room. Got it all in a straight set, amazingly, and it wasn't too hard, although I rest-paused for a few seconds on occasions.

Edit: Just did another 51.

Entry #1239

Overhead press:
170 x 5
195 x 5
220 x 4
220 x 5
> Only got 4 the first time and, feeling a little disappointed, went to do back work when I realized I didn't even get the 5-minumum for the 5 week. Rested a bit at the expense of sufficient time for assistance exercises and had a much stronger performance for 5 reps.

One-arm lat pulldowns:
200 x 10, 10, 10

Overhead press:
167 x 10, 8
Drop-set:
135 x 5

Extreme decline push-ups:
20, 30, 23

Inverted rows:
25, 25, 20

Entry #1238

Deload

Squats:
170 x 5
215 x 5
255 x 5

SSB squats:
202 x 3 x 10

SSB good mornings:
180 x 10

Entry #1237

Deload

Bench press:
135, 165, 200 x 5

Bilateral dumbbell rows:
80s x 10, 10, 10, 10, 10

Incline bench press:
155 x 10, 10, 10, 10, 10

Lying pulldowns:
230 x 15

Decline push-ups:
15

Entry #1236

Three workouts to record, including a squat video. I use separate entries for each to organize for future reference (e.g. when viewing the mobile site on my phone at the gym to check what I did before).

Deload

Deadlifts:
225 x 5
275 x 5
315 x 5

Snatch-grip:
225 x 5

SSB squats:
225 x 5, 5, 5

Entry #1235

Deload

Overhead press:
100 x 5
127 x 5
152 x 5

135 x 10, 10, 10, 10, 10

Lat pulldowns:
200 x 20, 15, 15, 15, 15, 15

Overhead skullcrushers:
35s x 11

Spider curls:
35s x 11

Everything felt heavy, especially the 135. Deload is just in time.

Entry #1234

Squats:
320 x 5
365 x 3
405 x 5


SSB squats:
315 x 10, 10, 8

Hamstring curls:
200 x 15 

Entry #1233

Bench press:
250 x 5
285 x 3
315 x 5



Incline bench press:
185 x 3 x 10

Kroc rows:
160 x 24

Decline push-ups:
26, 23, 19

Inverted rows:
25, 20, 20, 20

Kettlebell skullcrushers:
50 x 12

Kettlebell unilateral preacher curls:
50 x 12
Bilateral:
50 x 15, 15

Band pull-aparts:
41, 40

Entry #1232

Deadlifts:
315 x 5
405 x 5
455 x 3
530 x 1 (PR)

405 x 2
>  Noticed the sit-up benches were close to the bar and I instinctively pitched forward to avoid hitting them (even though I wouldn't have), which tweaked my back. Dumb, lazy mistake.

SSB squats:
330 x 5
335 x 5
> Used a belt because of my back. It felt okay. Should be better in a few days.

Entry #1231

Forgot to record that I swam on Friday. 4 laps of sloppy power swimming where my body didn't stay very horizontal, then a lap after some rest, then 2 laps where my form clicked in and it suddenly felt easy.

Overhead press:
190 x 5
215 x 3
240 x 2
> Jesus, did not expect to get 2 so easily.

165 x 10, 10, 10, 10, 9

One-arm lat pulldowns:
200 x 9, 9, 9, 9, 9
Two:
250 x 15

Inverted rows:
20

Unilateral kettlebell skullcrushers:
50 x 12, 12

Kettlebell preacher curls, unilateral:
50 x 12, 10, 10
Bilateral:
50 x 20

Band pull-aparts:
50, 40