Squats
340 x 3
385 x 3
435 x 3
Surprisingly, my depth is bad.



Unfortunately the perspective is poor. Back is wrecked from the week so I may have subconsciously been reacting to that.

The next image is mid-rep and not a depth check, but is when I felt my hips rise before my torso on my last rep due to my back being sore. Belt is under my shirt, didn't forget that.



320 x 3 x 10
Made a point of going deep.

Deadlifts
405 x 5
Back had nothing in it, just did this as form practice.

Bench press
257 x 3
295 x 3
327 x 3
Set-up was too hurried in a sad attempt to time a good part of a song with the lift off. Bar kept rolling around in my hands and I misgrooved the path each rep. Good show of powering through.

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

Strict press (clean at start)
165 x 10, 10, 10, 10

Clean and press
205 x 2
Fatigued on the third clean. Won't always train cleans pre-exhausted like this, no worries.
Clean only at start
205 x 4
Large carpenter bee flew in front of my face and distracted, but I was starting to get sloppy anyway.

Curls
135 x 15, 15

External rotations, face pulls

Hill sprints and jog after. Went to Home Depot in the evening - disappointingly, nobody was available to cut a pipe for me when I asked. Gonna try again earlier in the day.

Back is really sore, yesterday was some good work.

Night workout

Gliding leg curls
3 x 15

Crush gripper
#2
Didn't quite close it over three reps, just came close. Forearms were pumped from hanging onto the bar for leg curls.

Abz

Mat pulls (5)
495 x 9
Losing only one rep at my problem height is awesome. Really blowing through things here. Rest paused to get the 9th, just as I did to get the 10th on 6 mats.

SSB squats
340 x 2 x 5

Neck crunches
10 each way

Car deadlift simulator
175 lbs of plates each side x 2 x 10
Definitely more like a squat, particularly a hack squat. Would like to use more weight without the plates hitting my legs. Maybe pick up another pair of 35s.

SSB holds
510 x 20 secs
Best I can do to prepare for yoking. Gonna work up to 600 lbs and just get used to shouldering that much weight. Like Goku.

Overhead press
177 x 3
202 x 3
227 x 3

Weighted chin-ups
70 x 12, 15, 13, 12, 12, 12

Close-grip bench press
240 x 5 x 10

Curls
135 x 15, 10, 10

Facepulls

Worked on my kegs between sets. The first one took me the entire session to open after using every sharp object I could find to cut through a wide rubber seal at the top but the inner stalk is wedged in somehow. The second one has nothing obvious to pry off, just a solid metal cover with a tiny line of a rubber seal in the pit that broke my utility razor in half. Working on making the first one usable before tackling the second.

Deload

Bench press
145 x 5
185 x 5
225 x 5

Band rows
12 x 5

Overhead press
115 x 4 x 10

Dumbbell push press
80 x 8

Deload

Mat pulls (6)
405 x 5
I'm thinking next time I should keep the weight identical to my working weeks but just do a triple or something.

SSB squats
240 x 3 x 5

Deload

Overhead press
100 x 5
125 x 5
150 x 5

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

Weighted chin-ups
70 x 5, 5, 5
Chin-ups
15, 15

Curls
135 x 10

Yesterday:

SSB squats
317 x 10, 10, 10

Deadlifts
405 x 13

Leg curls

Squats
315 x 5
360 x 5
410 x 6
Nice, better than expected. Great training week.

Ended it here. It was past 8 and I didn't want to make too much deadlift noise. I'll do my assist tomorrow, like last time.

Yesterday:

Bench press
237 x 5
275 x 5
312 x 5
Finally got this. Close-grip benching is to thank for sure.

Band rows
20, 20
Unilateral
10, 10, 10

Overhead press
170 x 10, 10, 10, 10

Dumbbell push press
100 x 6(R)5(L)

Curls
15, 12

Went on a fasted walk, planned for a lazy rest of the day, then decided it'd be good to do my first two training sessions as soon as possible after time off.

Mat pulls (6)
495 x 10
So far my idea to reset back a week after a bad session is working. Leg drive was good and the movement pattern felt well-oiled. Used an Emevas-style rest pause to get the 10th rep, which I think is exactly what I need to train my weakness of back fatigue and my 1RM being disproportionate to my rep ability. For the first time ever I'm experiencing the feel of gutting out a slow rep. Increased my weight belt by a size. I either gained weight or I trained fuller than normal, not sure.

SSB squats
340 x 5, 5, 4
No real reason I didn't do 3x5, just that 3 sets was more than before and I felt like leaving room to go up next time.


Neck crunches
10

Gliding leg curls
15, 15
Lessening the eccentric is way more knee-friendly.

Crush gripper #2
Left:1,1,1  Right:0,0,1
Pretty excited about progressing with this.

Back to the grind. Resuming carb restriction again, probably a little gradually.

Overhead press
162 x 5
187 x 5
212 x 5

Weighted chin-ups
70 x 15, 10, 10, 10, 10, 10

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

Curls
135 x 3 x 10

Facepulls

Currently on last day of vacation with my girlfriend. Diet has been very good, though certainly not "clean", and I've gotten a lot of walking around in.

SSB squats
315 x 3 x 10

Incline bench press
215 x 10, 9, 9, 8

Weighted chin-ups
70 x 12, 12, 12, 12, 12

Dumbbell clean and press (clean every rep)
100 x 6 both arms

Facepulls

Curls
135 x 3 x 10

That was fun. Rest times weren't bodybuilding-short but much shorter than normal, still.

Squats
355 x 5
400 x 3
450 x 1

Deadlifts
405 x 13

I'll be doing squats again tomorrow so I kept this streamlined.

Bench press
275 x 3
315 x 2
355 x 1 (PR)

Band rows
20, 20, 20, 20, 20

Overhead press
170 x 10, 10, 10, 8

Curls
135 x 15

Ended feeling like I didn't do enough which is usually good on a cut. I'll be training full-body on Saturday in anticipation of 4 days off while my girlfriend visits so I didn't push it too hard today like I usually do on week 3.

Last night

Crush gripper #2
1, 1
#1
4x10
First time closing the #2 ever. Did both hands.

Planks
25, 25, 25, 25, 15

Reverse crunches

Mat pulls (7)
495 x 10
Basically, anytime I miss the day's mark I'm going to reset one week next session so I have a good chance of following a failure with a success. Didn't need a rolling start and I'm not going to bother anymore, it's hard to get the mats just right on the uneven surface to where that's possible.

SSB squats
340 x 2 x 5

Neck crunches
45 x 10

Gliding leg curls
12
Single-leg kettlebell SLDLs
50 x 9

Went out and picked up the keg today for $35. The seller was a really cool old dude and he offered me $20 for the second one if I ever wanted to come back. I thanked him and told him I might take him up on that, then thought about it, went straight to the bank to get a 20, texted him, and came back for the second. Too good to pass up.

Overhead press
185 x 5
210 x 3
235 x 1
Couldn't get a second, but this was a smooth rep. Should be able to hit my record of 250 while cutting weight.

Weighted chin-ups
70 x 15, 10, 10, 10, 10, 10, 10

Close-grip bench press
235 x 10, 10, 10, 10, 10
Back to this after taking inclines for a ride. Pec-tendons felt good for the most part. The right was a little achy for the first three sets but nothing startling. I'll see if it hurts more than usual on bench day and adjust my flat pressing frequency if needed.

Curls
135 x 12, 10, 10

Facepulls, external rotations

Went on an easy hike by myself yesterday at St. Joseph's. Started to rain and I really needed to wee so I left after about 40 minutes. Did 4 minutes of foam rolling and 13 minutes of yoga at night. Back has been feeling like shit lately.