Bench press
245 x 5
275 x 5
317.5 x 4
Left shoulder is still hurting. Plan is to flat bench only as the main exercise and see if I can heal while still doing that.

Incline bench press
225 x 7, 7
205 x 9, 8
Refrained from pushing myself, just tried to keep the rep range at a point before the bar speed slowed down.

Chin-ups
20
45 x 9
90 x 8, 8, 8

Skullcrushers
50s x 8

Tate press
50s x 8

Curls
50s x 15, 15, 10

I actually get to train on Halloween instead of contending with the gym being closed or closing early, nice.

Mat pulls (5)
515 x 7

SSB squats
150 x 25, 25, 20

Leg curls

Did the mat pulls before work and the squats at night.

Down to 223. With the weight loss, being sick, and painful shoulder I was concerned about losing strength, but my diet has been on point and that didn't happen.

Strict press
165 x 5
190 x 5
215 x 5

175 x 8, 8, 8

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

Decline push-ups
30

Dumbbell press
50s x 20, 15

Dumbbell curls
50s x 2 x 15

Deload

SSB squats
170 x 5
215 x 5
255 x 5

220 x 10, 10, 10

Band leg curls

Feeling a bit less sick. Mostly just congestion and a mild cough left.

I've missed recording a ton of things that I had at least saved as drafts in Blogger. I've published them all below.

Am currently sick in a minor way that I'm hoping doesn't get worse. Yesterday I had a sore throat. Today it's feeling better but I'm more sniffly and congested. Luckily, last time I got sick I discovered the holy elixir known as "NyQuil" and have it standing by.

My left shoulder has also been hurting for about a week, while the last time I deloaded it was my right one that was problematic. It's been feeling better but it hurt while benching today. Hoping it goes away next time I bench heavy.

On a sidenote, benching 360 and squatting 405x8 were very cool return-to-form type accomplishments. Neither are PRs, but they're close. Done while losing weight, albeit slowly, and fresh from an injured knee.

Deload

Bench press
155 x 5
185 x 5
225 x 5

Close-grip bench press
185 x 8, 8, 8, 8

Chin-ups
10, 10, 10,
45 x 10
90 x 5

Strict press
135 x 9

Barbell curls
135 x 10

Deload

Mat pulls (7)
500 x 3

SSB squats
135 x 24, 17, 13

Deload

Strict press
102.5 x 5
127.5 x 5
152.5 x 5

125 x 10, 10, 10

Dumbbell press
50s x 20, 20

Lying dumbbell rows
115s x 10, 10, 10, 10, 10

Dumbbell curls
50s x 15, 15

Squats
320 x 5
365 x 3
405 x 8

315 x 10, 10, 10
135 x 20

Neck crunches

Band leg curls

SSB squats
290 x 8
310 x 5, 8

Bench press
275 x 5
315 x 3
360 x 1

Chin-ups
20
45 x  4 x 10

Close-grip bench press
252.5 x 10, 9, 8, 8

Curls

Mat pulls (5)
515 x 0

Body had nothing in it. Oh well, just one of those nights.

Strict press
187 x 5
212 x 3
237 x 1

175 x 9, 9, 8,8

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

Squats
300 x 3
340 x 3
385 x 10
Making 20 lb gains every session now

305 x 10, 10, 10

Neck crunches (both sides)
To crunch forward I've had to do a lot of experimentation. Finally settled on my heaviest Iron Woody band around a tree attached to my neck harness. Crunching my head back has been simple, just a 45 lb plate (8 reps) hanging.

Band leg curls

Couple reps on the ab wheel to get a feel for it again, 35 second plank

Squats in the 30-50 range have blown up my numbers back to old form after some trouble times from getting sick and then having a painful knee back-to-back. Alas, light weight for high reps doesn't work for me when losing weight, so this is going to have to change soon.

Bench press
260 x 3
295 x 3
330 x 3

Chin-ups
17, 20,
90 x 8, 8, 8

Close-grip bench press
252.5 x 10, 8, 8
225 x 10

Done before work again. At night lots of bodybuilding stuff but taking it a little easier on the pec work because of shore front delts. Did things like benching the bar super wide for max reps which was easier on my shoulders than the constant tension from strong band flyes and push-ups.

Mat pulls (6)
515 x 8
Rest pause to get the last rep. Back has been feeling bad lately. Stretched it all day including at work but still went into the session with stiffness and pain. After my heavy set it felt great, something I've noted in this log for many years.

SSB narrow squats
80 x 30, 25, 25
Took it a little easy because my legs were still sore from squat day. Unfortunately, with my calories coming down I'm going to start to retire the high rep work, which my body responds to incredibly when I'm eating a lot but not so much on a deficit.

Weighed 227 today. I will begin my cutting phase and come down to 220 in time for a powerlifting meet next month on the 15th.

Strict press
177.5 x 3
202.5 x 3
227.5 x 3

175 x 8, 8, 8

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

Decline push-ups
30, 28
Flat wide
25

Behind the neck press
45 x 2 x until tired

Band tricep pressdowns
20

Ball sac curls with bands
3 x 15

Held back on the assistance work today. No need to train balls to the wall every session, especially on assistance exercises.

Squats
280 x 5
320 x 5
365 x 10

305 x 3 x 10

Leg curls

Bench press
240 x 5
275 x 5
315 x 5

Chin-ups
17, 20
90 x 8, 8, 8


Close-grip bench press
252 x 10, 10, 8
225 x 10

Strong session. Really rushed things to get to work on time. My arms felt blown up just from cutting rest times a bit short and I barely got the 10th rep of 225. As usual, I'll do isolation stuff tonight, at the potential sacrifice of catching UFC.

Shoulder is a little achy on heavy sets but definitely much better. No pain at all at 252, it was just 275 and up.

Mat pulls (7)
495 x 8

SSB squats
80 x 35, 35, 30

Goddamn, I've been lazy with this log lately. Did this on Tuesday.

Strict press
162.5 x 5
187.5 x 5
212.5 x 5

175 x 10, 10, 10

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

Decline push-ups
30
Flat
35