Bench press
260 x 3
295 x 3
330 x 3

Band rows
20, 20, 20, 20
One-handed: 10

Strict press
172 x 10, 10, 10, 10

Overhead medley -
Clean and press: 215 x 3
Keg clean and press: 160 x 5
Felt fed up with my hardware woes and stuff not fitting my weird-ass kegs and just duct taped cloth to seal it. It worked. Tried other solutions before this and any water falling out just lands on my shoulder so it's no big deal. It's likely too little too late but I'm glad to have made this work, even temporarily.

Chin-ups
20

Facepulls superset with-
Keg curls: 8, 8

Took a pump picture PWO. Well on my way to being a contender for Miss Canada.

 

Stopped by Home Depot after work (which has been going well) and picked up two 2-inch rubber caps. Didn't fit over my kegs, which was my fault for not measuring myself and assuming tutorial recommendations would cover every keg shape. I'll go back for a third time this week.

Yesterday:
Mat pulls (4)
495 x 8
-2 reps at my problem height, I'm OK with that.

345 x 5, 5

Was feeling burnt from lack of sleep and training hard last week, so just did minimum.

On unrelated note, saw Tom Green live on Saturday and worked my abs out by laughing.

Strict press
177 x 3
205 x 3
227 x 3

Weighted chin-ups
70 x 15, 15, 12, 12, 12
No weight: 20

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

Facepulls

Curls
155 x 12, 10

Slept 3 hours last night after attempting 5. Wasn't too tired and ate well before coming home to nap. Made a weightgainer to last me until lunch.

Squats
320 x 5
365 x 5
415 x 5
Took video to check depth (don't make fun of me, Jared). Seems okay.



320 x 10, 10

Deadlifts
405 x 10
Whew, gas tank felt low. Once I took a rest pause I just had no power to break the weight off the floor again.

Kept volume streamlined. Have work early tomorrow and it'll make two days I haven't gotten a lot of sleep. It's an office job so training shouldn't be impacted like it had been with manual labor. Will increase food consumption until schedule and sleep pattern are in order.

Bench press
240 x 5
275 x 5
315 x 5
Good progress. Have done this before but not at this bodyweight.

Band rows
20, 20, 20, 20, 20
One-hand: 10
I should clarify that these are my old Iron Woody bands that have the thickness of a mammoth intestine, not EliteFTS jump-stretch bands. They give pretty good resistance.

Strict press
170 x 10, 10, 10, 10

Clean and press
205 x 4 (clean every rep)
x 5 (clean first)
Used a pool noodle to increase the thickness. It doesn't really simulate an axle at all, it just makes the bar way easier on my wrists when I catch it.

Curls
155 x 15
135 x 10

Facepulls

Job interview tomorrow. Friend of a friend got me one. I'm almost cringing at the amount of strength toys I'd blow my money on with some deeper pockets.

 Hill sprints 3.5 times, then a jog after.

I've lost some weight. Down to 217 in the morning. I can also wear my belt over my shirt now (had gone down a notch several weeks ago, but had to wear it on bare waist to fit - I was in a weird spot where the notch up was too loose and the notch below was too tight).

Why am I still cutting when I have no weight class to make? I find I get a surge when I start eating a lot after a calorie deficit, and I'm already getting stronger even when getting lighter. Since I have a separate goal of body composition, it's a win all around.

I also plan on starting creatine this week and that always gives me an extra 5 lbs of water. I'm not really worried about it but it would sure suck to find out I'm over 230 from not being scrupulous after eating a large breakfast on the weigh-in day.

Mat pulls (5)
495 x 6, 4
Done with about a minute of rest. This is my best bad day ever. Good to know I'm more consistent than before and can handle 500 anytime.

Did the rest intermittently throughout a few hours as I wanted to catch UFC and watch online with my girlfriend at the time I finished pulls. Damn, Machida. : (

SSB squats
342 x 5, 5, 5

SSB holds
530 x 20, 20

Car deadlift simulator
4 plates x 10, 10

Farmer's walk
135
Used two barbells. Balance was an issue at set-up but after 2 or 3 resets I'm good to go. Distance in backyard was limiting, I'll clear some space so I can turn around and even take them outside.

Gliding leg curls
15

Abs

Strict press
165 x 5
190 x 5
215 x 5

Weighted chin-ups
70 x 15, 15, 12, 12, 12
No weight: 20

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

Curls
155 x 8, 10,

Rear-delts

Deload

Squats
195 x 5
240 x 5
290 x 5
Strained my left lat badly. It feels similar to my neck tweaks, just much lower. Not as debilitating, just painful, especially when breathing.

SSB squats
220 x 3 x 8
Made lat much worse. Preferable to being weak.

Touch-and-go deadlifts
365 x 8
Wow, pretty fun. Doing these in preparation for the car lift at my meet.

---

Deload

Mat pulls (5)
495 x 3
SSB squats
240 x 3 x 5

Deload

Overhead press
102 x 5
127 x 5
152 x 5

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

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

Curls

Squats
360 x 5
410 x 3
460 x 1 (PR)
While resting for the max it suddenly started hailing. Patio and set-up got soaked. Was nervous about slipping but after rubbing my Chucks in the puddles it seemed sticky enough. I just realized how dumb that sentence looks now, but I made it out. Felt better than last week but concerned I didn't hit depth again. Would have filmed if it wasn't pouring. While walking the weight back an ice chunk hit the bridge of my nose. Pretended it was a bullet.

As I type that on my phone I'm about to do assistance squats, watch me fall and die on them now.

SSB squats
320 x 8, 8, 8

Deadlifts
405 x 13

Blogger app ate up my entry yesterday. Day before, I mat pulled 495x3 off 4 mats. As before, I'll reset up one.

Yesterday:

SSB squats
340 x 2 x 5

Bench press
275 x 5
315 x 3
357 x 1

Band rows
6 x 20

Strict press (clean at start)
167 x 4 x 10

Clean and press (clean first two)
205 x 6

Slowly increasing the cleans, much better than before.

Curls
155 x 2 x 10
135 x 10

Fasted walk today.

Strict press
187 x 5
212 x 3
237 x 1
One of the longest reps I've ever done, had no explosiveness today. At one point the weight even dropped down a bit but I kept going up.

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

Close-grip bench press
242 x 5 x 10

Curls
155 x 8, 8
135 x 8

Facepulls