Squats
330 x 3
380 x 3
425 x 3

315 x 10, 8, 8

Deadlifts
405 x 13
Not pulling from the floor has definitely messed with me. This felt weird and unpracticed. Used a lot of back on the first few reps.
Gliding leg curls
10, 10

Bench press
237 x 5
272 x 5
312 x 4

Band rows
20, 20, 20, 20, 20, 20

Overhead press
167 x 9, 10, 8, 7
Much shorter rest times, really pushed my pace.

Dumbbell push press
100 x 5
Clean every rep.

Haven't been recording this lately but did hill sprints 3 and jogged after. Some stretching later at night. Have a job interview at Home Depot tomorrow so going to bed early tonight.

Mat pulls (6)
495 x 4, 0
Was beginning to worry my monthly deadlift fail had left me. Whew. Leg drive was pretty terrible today, maybe not doing floor deadlifts in awhile has screwed me. Will do them on squat day again and then go back up to 7 mats instead of resetting back to the top like I've been doing. I have a much better shot at actually having a successful cycle by taking one step back and two forward.

SSB squats
340 x 2 x 5

Overhead press
175 x 3
205 x 3
225 x 3

Weighed chin-ups
70 x 10, 10, 10, 10, 10, 10, 11

Incline bench press
215 x 10, 10, 10, 8, 8

Went on a hike in Oakland yesterday, easily the hardest one I've ever done. I feel like I say that everytime but it just means my hiking experience is always escalating, haha. Must have been 90% steeply uphill for several hours. Fell a few times coming back down but also had some hilarious Looney Tunes moments where I slid down really damn far somehow keeping balance. Not sore today which is a little surprising, but I guess my last hard hike is still recent enough.

My cardio held up great. The trek was challenging but never breaking.

Squats
310 x 5
355 x 5
405 x 6
First work-up set rekindled soreness from mat pulls and my back felt absolutely trashed through the rest of the session. Remembered to keep my chest up, something I haven't been consciously thinking of, and it made everything easier.

315 x 9, 8, 8

Gliding leg curls
3 x 10
Single-leg this time, figured out to avoid knee pain squeeze the leg inward rather than just think of lifting up.

Should be fine not doing deadlifts for reps every week, now that I THINK my form is dialed in.

Gonna be implementing more strongman training from now on. Called BevMo and they didn't have any busted kegs I could have, so I'm thinking of this deal instead:

Probably going to pass on the stone for now. It'd be great to have but when prioritizing I'd rather spend money on a keg and axle first since I'd get similar training from picking up and lapping the keg.

Bench press
235 x 5
272 x 5
312 x 4
Not what I wanted but an improvement from last cycle.

Band rows
20, 20, 20, 20, 20

Overhead press
165 x 10, 10, 10, 10

Dumbbell push press
120 x 0
110 x 4/0 (right/left)
100 x 6/3
Was pretty tired from the strict press, but I need to practice this more in general. I have to find a way to fatten the handle, too. Fat Gripz are too long.

Curls, face pulls, band pull-aparts

Mat pulls (7)
495 x 10
Birthday gift to myself. Aw, I shouldn't have! Weight is feeling very light. Hopefully this time I've ironed out my kinks for real and won't hit a dead end as I go lower. I recall last year having a deadlift day and failing at something like 435x5 so this is payback.

SSB squats
340 x 2 x 5
Gonna try out cutting a set and see if my recovery improves for squat day.

Neck crunches
45 x 2 x 10

Gliding leg curls

Decent exercise I got from Bret Contreras in want of a non-back loading way to isolate the hamstrings at home in lieu of a GHR machine. I tried single leg but it didn't feel good on the knee, maybe it'll come with practice. It also taxes my grip and gives a forearm pump.

Planks
25, 25, 25, 20, 20

Crush gripper #1
10, 10
#2
0
Whoa, actually JUST came short of closing the 2.

Weighed myself yesterday, 220 lbs. Going to get on with cutting to 200 again.

Overhead press
160 x 5
185 x 5
210 x 5

Weighted chin-ups
70 x 11, 10, 10, 10, 10, 10, 10

Incline bench press
212 x 5 x 10

Curls
135 x 10

Facepulls

Deload

Squat
190 x 5
235 x 5
280 x 5

215 x 8, 8
220 x 8

Deload

Bench press
145 x 5
180 x 5
220 x 5

Band rows
12, 12, 12, 12, 12, 12

Overhead press
110 x 10, 10 ,10, 10, 10

Everything felt so heavy, haha. I really needed this deload.

Deload

Mat pulls 8
405 x 5

SSB squats
240 x 3 x 5

Deload

Overhead press
102 x 5
122 x 5
147 x 5

Incline bench press
145 x 10, 10, 10, 10, 10

Chin-ups
10
70 x 5, 5, 5, 5

Squats
350 x 5
400 x 1
Whoa, legs locked up and I barely got out of the hole. Quads need to recover. Haven't deloaded since before the comp.

Bench press
275 x 3
315 x 2
345 x 1
350 x 1

Band rows
15, 20, 20, 20, 20, 20, 20

Overhead press
162 x 5 x 10

Kettlebell skulls
50 x 9, 8

Curls
135 x 10, 10
115 x 10

Facepulls
40

Band pull-aparts
50

Mat pulls (8)
495 x 10
6 more than last week. My set-up was solid today. I have the weight orchestrated diagonally on the flattest patch of ground I could find and it doesn't roll off anymore. I also initially considered not lifting because my legs and rear are sore from that hike but if anything I felt BETTER able to engage my glutes.

SSB squats
337 x 5, 5, 5

Neck crunches (forward and reverse)

SSB holds
510 x 15, 15
Missed the right stand when reracking on the second set and had to feel my way into it. Terrifying.

Planks
25, 25, 25, 25

Crush gripper #1
10, 10, 10, 10, 10

Reverse crunches and bicycles

Went on a hike in San Francisco yesterday. Objectively, it was the most difficult trek I've ever done, but I had no problem with it. Most of it was uphill, sometimes so steep that I felt like I was doing lunges in the gym (got a crazy leg pump). Six years ago, which was the last period when I did frequent hikes, this would have killed me, but my endurance capacity is very solid now.
The site was an abandoned missile silo from WW2 with the purpose of defending the coast from a Japanese invasion. Didn't see any invading forces, unfortunately, and I don't think they allow visitors to fire the missiles otherwise. Would have been fun to volley some at George as a prank.