Squats
305 x 5
345 x 3
385 x 8

300 x 10, 10, 10
135 x 23

Leg curls

Neck crunches

Trained biceps, chest, and rear-delts tonight and got a good pump. I've been making use of the Ironmind loading pin I ordered and it's so much better for weighted pull-ups than having to lap the plates while sitting down and fiddle with running the chain through the holes.

Weighed 224 today. I've gained a lot of weight and don't look too sharp, haha. I'll make sure to stay within range to cut to 220 for my powerlifting meet. Optimally my normal competing weight is 200 but that time is definitely not now.

Did mat pulls off 7 mats for only 5 a couple days ago. I'd forgotten to take breaks at work and my back was feeling very stiff. Also, while doing kettlebell goblet squats I discovered that that's what's been bugging my shoulder. The fix for that is easy, just do high rep bar squats.

Bench press:
Up to 355 x 1
Shoulder hurt but singles were manageable.

Close-grip bench
250 x 10, 9, 8, 8
Pain here too but I'm stupid so I kept going.

Chin-ups
15, 20
90 x 8, 8, 8

Might do more after work, depending on if I get called in early for tomorrow.

Strict press
187.5 x 5
212.5 x 3
237.5 x 1

175 x 10, 10, 8

Lying dumbbell rows
125s x 8, 12, 12, 12, 12

Tricep pressdowns

Curls

Rear delts

Squats
285 x 3
325 x 3
365 x 8

297.5 x 10, 10, 10
135 x 20

Leg curls

Bench press
257.5 x 3
292.5 x 3
327.5 x 3
Right shoulder is hurting a little bit.

Pull-ups
12, 20, 20
90 x 8, 8

Close-grip bench press
250 x 9, 9, 8, 8

This was on Thursday night.

Mat pulls (8)
515 x 9

Kettlebell goblet squats
35, 40, 40

Strict press
175 x 3
200 x 3
225 x 3

Lying dumbbell rows
115s x 12
125s x 8, 10, 8

Band pressdowns
20

Barbell skullcrushers
95 x 12, 10, 10

Pull-ups
20

Band chest flyes
20, 15, 15

Rear delts

Keg curls
160 x 15

Band curls

Keg pushups
20

Trying to press less and do more isolation on one day out of the two upper-body days a week while I'm eating a lot. 

Squats
275, 315 x 5
345 x 8
How about that? Things are picking up for this. Knee ached a tiny bit on one of the work-up sets so I widened my stance and thought "powerlifter" which fixed things. It was an easy final set but I didn't want to max out.

I find that really focusing on exploding up with my butt and feet takes a load off of the knees bearing everything while at the bottom. Stuff I should already know but when concentrating on that I could feel a difference vs how I usually squat.

295 x 10, 10, 10
ATG: 135 x 15

Leg curls

Bench press
237.5 x 5
270 x 5
312.5 x 4
Barely missed a fifth. Literally struggled for at least 6 seconds before lockout but not getting it. I think that fight under tension probably benefited me more than the extra inch locking it out would have, haha. In any case, have gotten stronger.

Chin-ups
12, 15, 20
90 x 8, 8

Close-grip bench
250 x 9, 7
225 x 8, 8

Did this in about an hour. Left it at here because of work, and didn't get to do any additional bodybuilding stuff at night because I got called in early the next day. 

Mat pulls (9)
515 x 9
Holy shit, this was easy despite my left grip being in too far and the barbell tilting to one side so that I kept trying to readjust. No rest pauses. Last time I got 7 with 1 rest.

SSB squats
290 x 9, 8, 8

Band leg curls

Strict press
160 x 5
185 x 5
210 x 5
Feeling a little beat-up from the comp but hit my goal anyway. My post-sick training worked really well, 5 lb increase.

Chin-ups
10

Incline bench press
205 x 10
185 x 11, 11

Lying dumbbell rows
115s x 10, 10, 10
Chin-ups x 20

Barbell skullcrushers
105 x 10

Iron Woody band pressdowns x 20

Chest flyes with band

Kettlebell curls
50 x 20

Band pull-aparts

Finished in a little more than an hour, goal was mostly to get a pump.