Deload

Squats
180 x 5
225 x 5
270 x 5

SSB squats
215 x 2 x 8
220 x 8

Deadlifts
285 x 8

One downside of having an outdoor gym...training in this.

Deload

Bench press
145 x 5
180 x 5
215 x 5

Overhead press
105 x 10, 10, 10, 10, 10

Lying dumbbell rows
100 x 8, 8, 8, 8, 8, 8

Mat pulls (6)
485 x 7
> Form fell apart and was using mostly back. Trained hungry and just felt like I had no gas. It's good for a bad day, though.

Deload

SSB squats
240 x 3 x 5

Had a nice Persian dinner with family last night so for Thanksgiving I'm just training and killing Nazis with some Russian players on Day of Defeat. It's novel to have my own gym to train in on holidays.

Deload

Overhead press
102 x 5
122 x 5
147 x 5

Close-grip bench press
162 x 10, 10, 10, 10 ,10

Weighted chin-ups
70 x 5, 5, 5, 5, 5
No weight
10

Squats
335 x 5
380 x 3
425 x 1
405 x 3
> Did both second week and third week. Pretty good. Injured quads have forced me to use more posterior chain and it's actually making me a much better squatter. As a result, they're starting to feel a little better too.

SSB squats
300 x 8, 8, 8

Deadlifts
370 x 8

My dinner tonight was unexpectedly carby so I took an hour and a half to enjoy a walk afterwards. Spent my Saturday night strolling through the woods listening to a history podcast about WW1.

Bench press
270 x 5
305 x 3
340 x 2
> Matched my all-time best while 20 lbs lighter. Felt so light that I almost went for a third.

Overhead press
152 x 10, 10, 10, 10, 10

Lying dumbbell rows
150 x 8, 8, 8, 10, 10
130 x 12
> Found a use for my lighter bar by loading it as a counterweight to hold on to. I'm an idiot for not doing this before. Should give my torso a break from all the twisting and heal my sides up.

8 minutes curls and rear delts

Mat pulls (7)
485 x 10
> Getting really good with the hip hinge. Shoulders still shift forward though. It's really hard to stop that. It doesn't make a difference now but it fucks with me when I get to the floor, although since I didn't film any of my last cycle I'm probably doing it less by being so conscious of it. Hopefully I'm good with the form I have, but I'll keep working on it.


SSB squats
320 x 5, 5, 5

SSB holds
510 x 20, 15, 20

Trained in the rain but it didn't affect anything.

Weighed 211 yesterday.

Overhead press
180 x 5
205 x 3
230 x 1

Close-grip bench press
240 x 5 x 10

Weighted chin-ups
70 x 5 x 10
Floor contact: 15

Curls and rear-delts for 6 minutes

Forgot to record mat pulls, 485x9 off of 8 mats and then 315x3x5 SSB squats.

Squats
290 x 3
335 x 5
380 x 7

SSB squats
297 x 8, 8
305 x 8

Deadlifts
365 x 8

Planks
25, 25, 25, 15

Quads felt like glass at first and I was about to call it quits after tweaking my back at 335, but something made me try anyway. 380 ended up feeling lighter than 335, and my quads felt fine with the wide stance (not sure if I went even wider than before because I was already going wide). Might need a longer warm-up.
Back hurts but it's one of those things that'll be better in a day or two, no big deal. Was still good for deadlifts without a belt.

Bench press
250 x 3
285 x 3
320 x 4
> Happy to be this strong while cutting. If only my lower body was the same, haha.

Overhead press
150 x 5 x 10

Lying dumbbell rows
150 x 9, 9, 8, 8
130 x 8, 8

6 minutes of rear delts and biceps

Overhead press
170 x 3
295 x 3
220 x 3

Close-grip bench press
237 x 10, 10, 10, 10, 10

Weighted chin-ups
70 x 10, 10, 10, 10, 10
Weightless
20

Band pull-aparts
50

Curls

Squatted 385x4 on Saturday. Quads were sore again. Try again next time.

Spent the last three days with my girlfriend who was visiting. Had a blast and ate lots of food. Tomorrow starts the hard work again.

Bench press
235 x 5
270 x 5
305 x 5

Overhead press
150 x 10, 10, 10, 10, 9

Lying dumbbell rows
150 x 8, 8, 8, 8, 8,
130 x 9

Curls

Everything felt heavy today, but maintaining is still very satisfactory considering how much weight I've lost.

Forgot to mention I used the 70 lb backpack yesterday to do assisted neck crunches.

Sprinted 3 times on Heart Attack Hill and went for a 10-minute walk afterwards.

Weighed 213 this morning. Now is when I'm first starting to think "Wow, I'm pretty light."

Mat pulls (9)
485 x 11
Even though my technique failed at the floor it's clear my back has gotten much stronger from last cycle. This felt stupid light. Still side pain from my rowing injury if I twist but it's slowly healing.

SSB squats
315 x 3 x 5
Quads hurt like hell if I don't go wide, keep that in mind. Really don't want to be stuck with box squats for a year again.

SSB holds
510 x 20, 15

Planks
25, 25, 25

Overhead press
160 x 5
180 x 5
205 x 5
> Struggled on the last rep.

Close-grip bench press
235 x 5 x 10

Weighted chin-ups
70 x 10, 10, 10, 10, 10
Weightless
20

Rear-delts and curls for 5 minutes

Deload

Squats
175 x 5
220 x 5
265 x 5
> Quads are hurting from three weeks of pause squats, aggravating that old injury. Started going wider and they felt better. Don't go ATG.

212 x 3 x 10
> Forgot to use the SSB.

Deadlifts
275 x 8

Some more form checking. Slight leaning forward as I lift the bar up but it's getting better and my shoulders don't go over the bar. Would probably help to think about jumping backwards with my feet. Also, I went Super Saiyan, which helped.

Deload

Bench press
140 x 5
175 x 5
210 x 5

Overhead press
100 x 10, 10, 10, 10, 10

Bent-over dumbbell rows
100 x 8, 8, 8, 8, 8

Chin-ups
10