Bench press:
245 x 3
280 x 3
315 x 6
> Getting good leg drive by consciously squeezing my glutes everytime I press up. Feels kind of like a glute raise without the raise part.

Bilateral dumbbell rows:
100s x 13, 13, 12, 12

Incline bench press:
200 X 10, 10, 10

Decline push-ups:
30, 23, 15
> Progressively going from super wide to narrow.

Inverted rows:
30, 25

Pull-ups:
10
> Couldn't even hold onto the bar so had to use straps, embarrassingly. My forearms are fried.

Kettlebell preacher curls:
50 x 13
Both arms: 50 x 25, 20

Band pull-aparts
41, 31
> Some pain in right pec tendon. Blame it on the wide push-up set.

Hadn't lifted in almost a week, but strength was as good as ever. Sleep has been bad. I am done staying up all night to fix my sleeping schedule. The only way for me is to make myself wake up at a certain time. I hadn't been doing this because I wanted to get enough sleep but that didn't work out anyway AND I'm waking up in the late afternoon still.

Also, after a full day of not eating any real food (still did what I needed to do by munching on walnuts, blocks of cheddar cheese, and whey), it felt awesome to have a Thanksgiving feast with my girlfriend.

I also finally got the fridge fixed and my diet should be easier now. The thing had been leaking constantly before up and dying, which put me in crisis mode as I fought to prevent all our food from spoiling.

Didn't get around to recording 390x9 squat and 55, 45, 40 kettlebell squats.

Overhead press:
185 x 3
210 x 3
235 x 3

Pull-ups:
10 10 10 10 10 10

Overhead press:
175 x 10, 9
135 x 5, 4, 2
45 x 10

Chin-ups:
10 10

Decline push-ups:
24

Bench press:
225 x 5
265 x 5
295 x 9
> Touch-and-go, but oh well. Wasn't expecting to get such a PR.

Bilateral dumbbell rows:
100s x 12, 12, 12, 12

Incline bench press:
197 x 10, 10, 10
> Short rest times, so this was good.

Decline push-ups:
25, 21, 20
> Increasingly widened my arms to go from triceps to chest.

Inverted rows:
30, 22, 25

Band pull-aparts:
30, 30

Kettlebell preacher curls:
50 x 12
Bilateral: 50 x 20

Despite a stressful week my upper-body strength is surging. I'm constantly up for very long periods at a time but also getting 10 hours of sleep after crashing, so I can't complain. Creatine might also be helping. I heard of a recent study focusing on just how anti-catabolic creatine is at preserving muscle tissue in...I think what was either starved mice or human burn victims. Definitely want to dig that up because I don't really notice an acute performance boost from creatine otherwise in terms of getting more reps and whatnot.

I'm also allowing my diet to go to hell when need be by drinking lots of milk when time is tight and I'm on the go. I am very okay with this. I'm in no rush for any deadline to lose weight and it's easier to re-lose a few gained pounds than it is to rebound after losing strength. Still, I would do well to come up with some homemade meal replacement recipe that I can go to in a pinch instead of sugary fixes like milk.

Falling off the dietary wagon for me used to mean not eating for long periods of time and getting weaker; now it's shoveling things down and getting protein in, body composition-be-damned. It's a good change.

Kettlebell goblet squats:
50 lbs x 50, 40, 40
> Fell asleep and took a short nap after the first set, then woke and finished the rest.

Overhead press:
170 x 5
195 x 5
225 x 4
225 x 5
> The push press plan worked. Would have gotten 5 on the first set but I tweaked my neck again - goddamn, this is getting ridiculous. Going to start being vigilant about isolating my neck from on. Very happy with this, especially about getting a successful 5 with neck pain.

175 x 10, 8, 8

One-arm lat pulldowns:
200 x 12, 12, 12

Pull-ups:
10, 10

Kettlebell skullcrushers (unilateral):
50 x 12

Kettlebell preacher curls (unilateral):
50 x 12, 12

Deload

Bench press:
140 x 5
170 x 5
205 x 5

Dumbbell rows:
80s x 10, 10, 10, 10, 10

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

Decline push-ups:
20

Deload with kettlebell squats, of sorts.

40, 30, 20

I'm pleased with how 30+ has become easy and that I can now hit 50 no problem. I remember my second time doing these getting 35 as a max and thinking Jesus, did I really do 50 last time?

Deload

Overhead press:
105 x 5
130 x 5
160 x 5
135 x 10, 10, 10

Pull-ups:
10, 10, 10

Lat pulldowns:
220 x 15
Arnold press
65s x 10

Squats:
335 x 5
380 x 3
425 x 5
> High rep bodyweight and kettlebell squats are doing wonders for my numbers.

Deadlifts:
405 x 5
> Just a maintenance set. Hoping to make 405 the new 315. I think I'm going to spend next cycle just pulling for strong reps and then attempt a max after.

SSB squats:
317 x 10, 10, 5
> Felt a small tweak in my back so I stopped. Completely better now, but I think I should start doing yoga again.

Neck machine:
100 x 10

Bench press:
255 x 5
290 x 3
325 x 4
> Good leg drive. Warm-ups felt heavy and max set light.

Incline bench press:
195 x 10, 10, 10, 8

Kroc rows:
165 x 26

Inverted rows:
30, 20

Decline push-ups:
30

Band pull-aparts:
50

Kettlebell goblet squats:
50 lbs x 50, 35, 40

Was mostly trying to get a lot of reps in just a few sets and I don't care about hypertrophy so I took my sweet time with these. Basically I did sets in-between relaxing around the house. I do acknowledge a lot of value in short rest times but cramps set in for me with legs.