Deload

Overhead press:
95 x 5
120 x 5
140 x 5

95 x 10, 10, 10, 10, 10

Weighted chin-ups:
60 x 5, 5, 5, 5, 5
No weight:
10

Squats:
320 x 5
365 x 3
405 x 1, 1, 1
• I've noticed that training with sleeves has made me weak coming out of the hole. SBDs are notorious for their rebound but I though I could avoid this by buying my exact size instead of one smaller like many do intentionally. I can tell they still make a difference, though. Going to save them for meets and for cases of knee pain.

SSB pause squats:
290 x 5, 5, 5
No pause: 10

Deadlifts:
245 x 25

Bench press:
235 x 5
270 x 5
310 x 4
> Maintaining, which isn't bad. It's the strongest I've ever been while losing weight. I can do better, though.

Close-grip bench press:
227 x 10, 10, 10, 10, 12

Bent-over dumbbell rows:
190 x 5, 5, 5, 5, 5

Chin-ups:
36

Decline push-ups:
20, 15

Curls

Mat pulls (4):
475 x 8
> No sign of slowing down.

SSB squats:
150 x 30, 25, 25

SSB holds:
470 x 15, 15 secs

Planks

Neck isn't completely better one week later but I pretty much have full range of motion. What the hell was I doing in my sleep?

Overhead press:
175 x 5
200 x 3
225 x 1

140 x 10, 10, 10, 10, 10

Weighted chin-ups:
60 x 10, 10, 10, 10, 10, 10

Incline skullcrushers:
50 x 12, 10

Preacher curls:
7
Two hands: 15

Band pull-apart:
50, 30

50 minute jog. Knees were a little achy. I don't do jogs more than once a month, anyway.

Did some accessory work that I didn't get around to yesterday.

Deadlifts:
245 x 25

SSB holds:
470 x 10, 20 secs

Squats:
300 x 3
340 x 3
385 x 3
> Experimented with taking my knee sleeves off for the final set because of a suspicion that they give me a bigger pump and hurt my endurance. Bad idea. The mechanics threw me off. Felt like I was falling forward. I am definitely weak, though, sleeves or not.

SSB squats:
280 x 3 x 10

Cut this short to meet up with a friend for the beach. Will do abs and RE deadlifts tonight.

Bench press:
235 x 5
270 x 5
310 x 4
• Very glad to be getting stronger while losing weight. Neck was annoying but I managed.

Close-grip bench press:
225 x 10, 10, 10, 10, 10
• I've actually never done volume like this with the bench press. When I consider that my bench is more or less 100 lbs over my overhead press this doesn't seem like a lot, but by benching standards it is for me.

Bent-over dumbbell rows:
150 x 9, 9, 9, 8, 8

Chin-ups:
35

Decline push-ups:
25

Preacher curls:
25 x 15

Yesterday (did 3 hill sprints and a jog, by the way) marked 10 years of this training log. I feel completely different as a person, but of course my numbers are nowhere where I would want 10 years of progress to be. I have naturally gravitated to habituating as a lifter, also in part to money, but I miss the martial arts every day. I surprised myself with how much I love grappling and seem to have an instinctive knack for it when I roll, without kissing my own ass too much. It'd be great to find some kind of cheap solution where I can train martial arts once or twice a week, else I'd just settle for lifting twice and focusing on fighting as a phase of my life. But I also want to expand my competitive lifting experience to more than just a power clean meet, too.

In short, I still want to do everything but am realistic about making priorities, respectively. Positive spin: I'm staying hungry.

Seriously fucked up my neck in my sleep. Can't turn my head to the right and I have to keep it tilted to the left like an asshole. Decided to teach it a lesson.

Mat pulls (5):
475 x 8
• Excellent. Made my neck a little bit worse. It was worth it.

SSB squats:
150 x 30, 20, 20

Couldn't do abs because of my neck, funny enough.

Overhead press:
165 x 3
190 x 3
210 x 3
• 7 lb improvement over when I work. Satisfactory considering I'm losing weight. Belt basically was a non-factor here because my waist is smaller but I haven't adjusted the screws yet, so it was pretty loose.

137 x 10, 10, 10, 10, 10

Weighted chin-ups:
55 x 2 x 10
60 x 10, 10, 10

Bent-over dumbbell rows:
100 x 21

Incline skullcrushers:
50 x 13, 13

Kettlebell preacher curls:
50 x 8
Bilateral: 20

Band pull-aparts:
50, 40

70-minute walk early in the morning right after waking. No breakfast, but some whey protein in my mouth to dissolve. I'm convinced that anyone who hates long cardio or walking simply doesn't have good podcasts to listen to.

An example of a meal these days: 5 eggs, quarter slice of whole wheat toast, and a kiwi. Much less carbs than before but nothing crazy strict. It's really nice to not have to buy so much milk anymore.

Squats:
280 x 5
320 x 5
365 x 5
• Big reset, need to start hitting some reps. Some DOMS from high-rep squats on Thursday still.

SSB squats:
275 x 3 x 10

Squat holds:
420 x 15, 15 secs

Planks:
3 x 25

Bench press:
235 x 5
270 x 5
310 x 2, 3
• A holding pattern as I lose weight. Unfortunately, it's not a poundage I'm happy with.

Close-grip bench press:
222 x 10, 10, 10, 10, 10

Bent-over dumbbell rows:
150 x 9, 9, 8, 8, 8

Chin-ups :
38

Currently dealing with some kind of stomach virus. Seems mild, training and diet aren't compromised.

Actively intending to lose weight. I've cut out milk except peri-workout and am going lighter on the carbs in general. Nothing too strict yet.

Mat pulls ( 6 ):
475 x 8
> My strength gain is outpacing the removal of mats so that this feels notably easier every week.

SSB squats:
150 x 30, 20, 20

Squat holds:
420 x 10, 10

Did some yoga in the afternoon and a rep each side of Turkish get-ups with 25 lbs. When I was training at a gym I used to appreciate off-days, now I want to lift every single day.

Hour and a half walk all over Los Gatos after.

Feet still have aches but are starting to improve.

Not working this week. Way down to about 219 but I've maintained my pre-work number on this lift.

Overhead press:
155 x 5
175 x 5
200 x 5

135 x 10, 10, 10, 10, 10

Weighted chin-ups:
55 x 10, 10, 10, 10, 10
No weight:
33

Kb unilateral incline skullcrushers:
50 x 10
25 x 13

KB bilateral curls:
50 x 20

Band pull-aparts:
40

Suffering from plantar fasciitis from wearing crappy boots at work. It's not too bad, just can't be on my feet too much. In the morning it's extremely painful and walking hurts, which is the telltale symptom. Can squat fine, though. Just need to rest up for a while.

Deload

Bench press:
145 x 5
180 x 5
220 x 5

Close-grip bench:
157 x 5 x 10

Dumbbell rows:
100 x 5 x 8

Chin-ups:
10

Mat pulls (7):
475 x 8
> Last time I tried this depth I got 3, but today it really didn't feel very different.

Deload SSB box squats:
240 x 3 x 5

My feet are killing me. If I stick with this job I need new boots ASAP. My $30 ones feel like hell.

I'm missing out on recording entries lately. Did 405x2 squats, felt like I was in shambles and that I needed a deload badly. I'm finding that happens with work. Need to make myself get more than 7 hours of sleep consistently.

Did a deload press day after, 140x5, 95x3x10, and chins 5x10 (holy crap, it's fun how easy these are after training with weighted pull-ups).