Hill sprints and a jog yesterday night.

Deload

Bench press
150 x 5
185 x 5
225 x 5

Slow wide-grip pull-ups
12, 12

Chin-ups
45 x 10, 10
Pull-ups
45 x 10

Dumbbell press
100s x 8, 8, 8, 8

Curls

Happy New Year. I have work off for once tomorrow so I'll be able to sleep in.

Deload

Strict press
102.5 x 5
127.5 x 5
155 x 5
135 x 10

Bent-over dumbbell rows
100 x 10

Landmine press
45+45 x 10, 10, 10, 10

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

Keg curls
160 x 15

Mat pulls (3)
550 x 6

SSB squats
245 x 15, 15, 15

I stayed at a lodge over the Christmas weekend and the front of my leg smashed into a bench in the dark. It hurt a little during mat pulls but didn't affect anything.

Bench press
277.5 x 5
315 x 3
352.5 x 1
277.5 x 8
Nothing universe-shattering but some decent weight moved considering how heavy everything felt - and I do mean everything, starting with 135. 350 is reliable everyday-strength.

Dumbbell press
100s x 9, 10, 9, 8

Pull-ups
12
45 x 10, 10
90 x 8, 8

Curls

Squats
365 x 3
395 x 5
445 x 1, 3
335 x 3 x 9
Felt heavy again, but redeemed the 445 set with a fairly easy triple after belting up. Didn't bother trying 500.

Romanian deadlifts
315 x 10

I need to eat better and get more sleep. Work has been hectic.

Strict press
195.5 x 5
217.5 x 3
242.5 x 2, 2
Damn, everything felt mega heavy today. Oh well, at least it comes after two good sessions.

Landmine press
45+45+10 x 10, 10
45+45+25 x 8, 8

Chin-ups
12

Bent-over dumbbell rows
100s x 10
125s x 10, 10, 10

Curls and facepulls

Mat pulls (4)
550 x 7
One rest pause. It's weird how some weeks I just don't have it in me and others I do. I had no respect for the weight, I just ripped it off the ground.

SSB squats
250 x 15, 15, 15

Bench press
260 x 3
297.5 x 3
335 x 3
260 x 10
Pleased.

Dumbbell press
100s x 10, 10, 9, 9
Felt stronger than usual. More reps as a result.

Pull-ups
12
45 x 10, 10
90 x 8, 8

Curls

Been spending the night at a girl's a lot. There's a liquor store 45 seconds away so Muscle Milk will be a regularity for bedtime protein. Man, I like Muscle Milk. It doesn't have sugar and you can find it everywhere. It's an old friend.

Squats
367.5 x 3
420 x 3
470 x 1, 1
Just a weak day, but a "bad day" PR by a lot.

Squats
335 x 8, 8, 8

Romanian deadlifts
315 x 7, 10
First set was double overhand until failure. Surprised by this considering I can grip 405 for 5 without trouble.

I have become way too lazy. I'm not recording training sessions and I'm beginning to take too long between sets again. Calling myself on here.

Strict press
180 x 3
205 x 3
230 x 3
180 x 8

Chin-ups
12

Landmine press
45+45+25 x 8
45+45+10 x 10, 10
45+45 x 10

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

Keg curls
160 x 12, 12

Dumbbell curls

Facepulls

Bench press
242.5 x 5
282.5 x 5
317.5 x 4
242.5 x 12

Squats
342.5 x 5
395 x 5
445 x 4
Maintaining this, which was good considering my sore hip. Fear of failure is definitely screwing me out of an extra rep, though.

335 x 8, 8, 8

Deload

Mat pulls (5)
505 x 3

SSB squats
220 x 12, 12, 12

Deload

Bench press
150 x 5
185 x 5
225 x 5

185 x 10, 10, 10

Wide-grip pull-ups
12, 12, 12
45 x 10, 10

Dumbbell press
100s x 8, 8

Curls

Deload

Squats
210 x 5
260 x 5
315 x 5

265 x 8, 10, 10

Strict press
190 x 5
215 x 3
240 x 0, 1
190 x 8

Lost my first draft of this session so I'll just log the main lift.

Mat pulls (4)
550 x 7
Awesome. Done out in the rain and the wet bar definitely affected grip, even with straps. Had to reset my grip a few times. 5 first reps were straight and then two grindy rest-pause reps.

SSB squats
250 x 15, 15, 15

Bench press
315 x 5
245 x 12
Reset down to this, + first set last. Good, solid reps, though it felt heavier than I was expecting.

Dumbbell press
100s x 9, 9, 9

Chin-ups, curls

Squat
470 x 3

330 x 9, 9, 9

Leg curls, planks

Strict press
160 x 5
190 x 5
215 x 5
165 x 10
Reset down to 215 and did first set last. It felt good to actually hit the workout goal for once on this.

Bent-over dumbbell rows
100 x 10
115 x 10

Landmine press
45+45+10 x 9, 9, 10

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

Incline dumbbell press
50s x 15

Curls

Going through some difficult things right now but still need to be more consistent about updating this log.

Mat pulls (5)
550 x 7

SSB squats
240 x 3 x 15

10 minute jog

Strict press
190 x 3
215 x 3
240 x 0
235 x 1

Push-press
255 x 0
Drop-set to 225 x 2

On the press I'm just plain weaker from the weight loss. It's time to stop attacking the same poundages week after week and start succeeding on some reps. My other 3 lifts are all at a good place.

Bunch of chin-ups and pull-ups

Strict press
175 x 8
155 x 9

Landmine press
45+45+25 x 10
45+45+10 x 10

Bent-over dumbbell rows
115 x 10

Lying dumbbell rows
125s x 10, 10

Keg curls
160 x 12

Dumbbell curls
50s x 8

Kettlebell preacher curls
50 x 8

Deload

Strict press
115 x 5
135 x 5
165 x 5

130 x 10, 10, 10,10

Bent-over dumbbell rows
100 x 10, 10
115s x 10, 10

Mat pulls (6)
550 x 8
Two rest pauses this time, one more than when I last did this.

SSB squats
240 x 15, 15, 15

Bench press
230 x 8, 9, 10, 10

Chin-ups
13, 15
45 x 10
90 x 8, 8
Bodyweight wide-grip: 15

Strict press
140 x 10

Band presses, face-pulls, curls

10 minute jog afterwards

Bench press
285 x 5
320 x 2
360 x 0
So the 320 was a result of me forgetting a 5 on one side and being distracted at how uneven the weight felt. The 360 wasn't even close. My arms just collapsed. I know I have it in me on a better day.

It was getting late and I wanted to get enough sleep after 5 hours last night so I called it here and went on a 10 minute jog. Assistance workout tomorrow.

I really need to recording all the fat-loss and cardio sessions I've been doing. Okay, today I did a fasted walk before breakfast for an hour, then after breakfast three hill sprints combined with about 15 minutes of a light jog before ending with one more sprint up the same hill. Yoga later in the afternoon.

Slept about 10 hours last night. I've been averaging about 7 hours a night during the work week. I function just fine on that but feel my best at 8.

Squats
365 x 3
410 x 3
465 x 3 (PR)
Got this on video. Great place to be at. Only weighing 203 lbs. Glad my groin pain didn't last.

330 x 8, 9, 10

Band leg curls, planks

Strict press
205 x 5
227.5 x 3
255 x 0, 0 (x1 push press rep)
Damn, 255 is my friggin white whale. This was better than the last two cycles though. Actually got all three reps of 227.5. I will continue the push-pressing and see if it will be enough to get this next time.

Push press
255 x 1
Only locked out the last rep of an attempted 3. Held this and the last one at the top. Actually grinded out the last part of the motion so I got some good lockout training from these 2 successful reps.

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

Landmine press
45 + 45 + 25 x 8, 8, 10, 10

Curls

Mat pulls (5)
550 x 3
Just a weak day, oh well. Felt myself using more back and less leg drive than normal. Left hamstring has a minor soreness that might have been making me gunshy. Just yesterday I was on a jog and had a painful experience at the end when I took a mere step wrong and pain shot up my leg, so my mental state is still in a tepid mindset.

SSB squats
330 x 8, 8, 8
Went for these instead of RE due to not getting much heavy squatting done last squat day.

Bench press
270 x 3
305 x 3
345 x 2
Considering how heavy 305 felt I'm glad I got 2. Felt my butt come off the bench on the second, be careful about that.

230 x 10, 10, 10, 10

Chin-ups
15, 15, 15
45 x 10
90 x 8

Strict press
135 x 10

Curls

Squats
Up to 365 x 2
Pulled a muscle near my groin on 275 and then my right knee hurt on 365. Rushed my warm-up a bit.

315 x 1
Groin started to hurt worse so called it a night here. Hurts to walk up stairs but it's not debilitating. Hopefully goes away soon.

Going to my cousin's birthday tonight at a hot pot restaurant, so diet will be liberal today and tomorrow. Just going to try to get lots of calories and protein while not going crazy with the sugary treat. Usually when I get an injury and can't lift as heavy as normal I eat a little more to combat any potential losses.

Went into this session feeling sore from last bench day.

Strict press
190 x 5
215 x 3
241.25 x 2
Forgot a 1.5 plate on one side which makes this already-ridiculous microloading scheme even worse. My ADD took a hit since I was hoping to match last cycle, but it will survive. Comparing the two sessions equally, this was stronger. It's a good place to maintain as I approach sub-200 bodyweight. Lockout was the best it's been in awhile. That sounds kind of funny - you either lockout or you don't, right? Well, sometimes the full ROM is reached but you're too maxed to keep it for long. Held both max reps at the top here.

Push press
255 x 0
I went for 3 but couldn't quite lockout any. Did drop-sets after this.
225 x 4
185 x 5

Chin-ups
10, 12

Landmine press
45 + 45 + 10 x 10, 10
45 + 45 x 10, 10

Lying dumbbell rows
125s x 10, 10, 12

Facepulls, curls

Mat pulls (6)
550 x 8
One rest pause. Another strong showing.

SSB squats
240 x 15, 15, 15

Reverse crunches

On Friday I strict pressed 230 x 3, then push-pressed 250 x 3.

Squats
340 x 5
395 x 5
445 x 4
Damn, work-up sets felt so good I didn't bother setting up the mats so I could safely dump the weight on the patio if need be. Didn't risk a 5th after the 4th came up slow.

SSB squats
330 x 8, 8, 9, 10

Leg curls, planks

Deload

Mat pulls (5)
505 x 3

SSB squats
240 x 3 x 15

Deload

Bench press
150 x 5
190 x 5
225 x 5

185 x 10, 10, 10, 10

Pull-ups
14, 15
45 x 10, 10
90 x 8

Curls

Deload

Squats
205 x 5
260 x 5
310 x 5

250 x 10, 10, 10

Deload

Strict press
115 x 5
135 x 5
160 x 5

135 x 8, 8, 8,10

Neutral-grip pull-ups
15

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

Decline pushups

Keg curls
160 x 15

Mat pulls (7)
550 x 9
Big difference from last week, when I got 0. I was shocked at how light this felt by contrast. 1 rest pause to get the 9th.

SSB squats
240 x 15, 15, 15

Bench press
280 x 5
320 x 3
355 x 1

225 x 10, 10, 10, 10

Pull-ups
15, 15
45 x 10
90 x 9, 9

Strict press
135 x 10

Curls

Fasted walk in the morning yesterday for about 80 minutes and then 3 rounds on the punching bag after work.

Squats
385 x 5
440 x 3
490 x 1
Felt better this week but not as strong as I would be if I hadn't been on my feet so much. Again, my legs will just have to get used to it. I'm definitely feeling the effects of a slimmer physique, too. Weight feels very hard to balance. Squat walkouts will help with this. Despite my plans to move I think I'm just going to go ahead and buy a yoke. I really want one and I haven't given up on my home gym.

325 x 9, 9, 10

Leg curls, planks, reverse crunches

10 minute jog (which I've been doing after every session)

Feeling much better. Did hill sprints and a jog yesterday, plus a Pokemon Go walk afterwards.

Strict press
205 x 5
227.5 x 0
255 x 0, 0
Whoa, I have no lockout strength anymore. The weight is all light as hell off the chest and then gets completely stuck midway up (higher than when I normally fail a press). Push press next cycle for sure. Still want to minimize strict press when possible for my shoulder.

Landmine press
90 x 10
100 x 10
105 x 10
115 x 10
That's two 45s and a 25. I thought 90 was challenging enough before but it doesn't feel like much of a difference. I think it's all in my head. I will keep going higher with this.

Pull-ups
15

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

Various push-ups and curls

Mat pulls (7)
550 ☓ 0, 0
Feeling more sick. Didn't have the energy to even move the bar.

SSB squats
240 ☓ 3 x 15

I moved 500 for 2 times in a hazy stupor, that'll have to do tonight.

Bench press
265 x 3
300 x 3
340 x 1, 1
Hit the rack on the second rep and floundered trying to move out of the way before getting tired and failing. Only managed another single on a repeat attempt.

Bench press
225 x 10, 10, 10, 10

Pull-ups
12, 12, 12
45 x 10, 10, 11

Arnold press
50s x 10

Curls

Feeling a little sick.

Squats
365 x 3
410 x 3
465 x 1
Everything felt super heavy. Maybe I was just being a pussy, though. I'm going to get safety bars so I can squat full effort without worrying about dropping the bar on the patio. I think I'm going to switch back to the SSB too. Just feels better on my shoulders.

325 x 8, 8

Called it here. Had a birthday party to make and I was feeling tired.

Strict press
190 x 3
215 x 3
242.5 x 1, 2
Good for a "bad" day. Lift has been stagnant for over a month but that isn't REALLY bad to maintain this level while losing weight. Going to commit to push-pressing next cycle. I considered doing Wendler's last rep first idea but my right shoulder is gonna need a break from heavy strict pressing.

Landmine press
45+45 x 10, 10, 10, 10
New exercises always feel mentally refreshing after a failed max effort. Left arm is definitely weaker than right.

Lying dumbbell rows
125s x 9, 10, 10, 12, 12

Dumbbell skullcrushers
50s x 10

Dumbbell flyes
50s x until I felt tired

Various curls

Tried crossover curls because they're trendy and I saw both Muscle & Fitness and T-Nation recommend them. Fun angle. Did a 50 lb dumbbell for 8 squeezed reps each arm.

Mat pulls (7)
550 ☓ 9
Couldn't move the bar for a 10th even after a rest pause, but the 9 were pretty much straight through. I waited a few seconds before the last rep but no resting on my knees.

SSB squats
240 ☓ 3 ☓ 15

Planks, reverse crunches

Awesome cheat day yesterday. Breakfast was normal except for extra oatmeal, then pizza and ice cream for lunch and lunch #2, then a lamb burger and fries in downtown SF, then ramen and a protein shake before bed.

Thought about post-poning this because I woke up after only 5 ½ hours of sleep but I felt fine and alert so I went ahead.

Bench press
245 ☓ 5
280 ☓ 5
320 ☓ 5 (PR)

225 ☓ 10, 10, 10, 8

Pull-ups
15, 15
45 ☓ 10
90 ☓ 8, 8

Strict press (clean first rep)
155 ☓ 10

Dumbbell curls
50s ☓ 3 ☓ 8

Facepulls

Did some pull-ups and holds on a crane last night outside a club. I was surprised at how many people thought this was impressive, although they were probably just trying to flatter. I had to jump kind of high while drunk to reach this.

Went on a fasted walk in the morning yesterday and then hit the punching bag for 10 minutes after work.

Squats
335 x 5
385 x 5
440 x 5

325 x 8, 9, 10

Band leg curls

Plank, reverse crunches

Weighed 207 the other day. I love being this light. Feels so different when striking on the bag. Only thing I hate is that my neck looks skinny.

Went on a run yesterday. Just one sprint up a hill and then about 30 minutes of jogging. Been pretty consistent with cardio.

Strict press
175 x 5
205 x 5
230 x 4, 3
Couldn't get the 5th, but definitely not unhappy with 4. Changed my belt to the smallest size I've ever adjusted it to. Waist is slim.

Landmine press
45+25 x 10
45+35 x 10
45+45 x 10, 10, 10
I thought these up on my own but they exist of course. Don't know what their established name is. I anchored the bar against a wall and pressed with each arm. Doing my best to simulate an incline machine after I saw Savickas post himswlf using one on instagram and giving it a lot of credit for his overhead power. I like them. My shoulders need a break from the boring but big set-up. My right shoulder is developing some pain when I barbell press overhead while my left has healed.

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

Meadows rows
13,
Using the same 90 lb stack from the presses.

Neutral-grip pull-ups
15

Keg curls
160 x 20

Dumbbell flyes, curls

Deload

Mat pulls (8)
Up to 505 x 4
Doing these without a belt now.

SSB squats
200 x 3 x 15

Reverse crunches

Deload

Bench press
152.5 x 5
185 x 5
225 x 5

185 x 10, 10, 10, 10

Pull-ups
15, 15, 15
45 x 10, 10

Park press
50s x 18

Hammer curls
50s x 13

Deload

Squats
205 x 5
252.5 x 5
302.5 x 5

245 x 10, 10, 9

Reverse crunches

Came home from work and took a nap, then went out to the yard and flung some limbs at the punching bag. 5 rounds, 2 minutes each. Nothing strict, just mixed it up with jabs, rights, 1-2s, turning sidekicks, and spinning heel kicks. Knees and elbows too.

After this I sprinted up my usual hill and jogged around at the top before walking awhile playing Pokémon Go.

Think I might have eaten too much for dinner within the confines of my diet. A steak, a little tabouli, tiny bit of wine, and zucchini and carrot fries with Sriracha mayonnaise. The fries, despite being low carb, really filled me up with the mayonnaise.

Mat pulls (8)
550 x 10

SSB squats
240 x 15, 15, 17

Reverse crunches

Bench press
275 x 5
315 x 3
352.5 x 1
Everything felt like a ton. I think I'll feel better after a deload.

225 x 10, 10, 10, 10

Pull-ups
15, 15
45 x 10, 10
90 x 8

Park press
50s x 15, 15

Keg curls
160 x 20

Dumbbell curls
50s x 10, 10

Working some pretty long hours. No off day this week, but normally I have Sunday off. I have a lot of autonomy in the office so it's not bad. Today I did yoga at work and then got ready to train with my pre-workout meal and coffee. Got to lifting right after coming home.

Squats
380 x 5
430 x 3
480 x 1

325 x 8, 8, 10

Strict press
205 x 5
227.5 x 2
255 x 0
Weak day, but a good test of my new training approach. A maximum of two attempts just in case the first was a fluke and then move on, blasting through assistance work and getting a good pump.

175 x 8, 8, 8
155 x 10

Neutral-grip pull-ups
20

Lying dumbbell rows
8, 10, 12, 12

Decline push-ups
30

Keg curls
160 x 15, 12

Gonna change up this day for next cycle since I've failed two 255 attempts now. Not sure exactly, but I'm thinking I'll try push press. The heavier load has worked before for my strict press when I got stuck.

Finished this session in 75 minutes. That's crazy for me, especially with two max attempts.

Slightly sick. Woke up yesterday morning with a sore throat and stomach pain. I believe the latter is from some chicken wings the night before. This grocery store always sells bad chicken, even when eaten before the expiration.

Wasn't feeling it yesterday but ended up doing a good job.

Mat pulls (9)
550 x 10

SSB squats
240 x 15, 15, 15

Reverse crunches

Starting this work morning now with some ginger green tea.

Did a round of easy bag work yesterday, followed by 3 hill sprints and a short jog. Managed to fit this in after work before going out to catch UFC 202 at Buffalo Wild Wings with workmates, Briana and Bobby the plumber. Even though they invited me, I'm a bigger MMA fan and I should have remembered that you need to get there super early instead of 9:00. We had to stand outside with a huge crowd watching the outdoor TVs. To make up for the lack of booze and food we went to Hooters afterwards and ate some amazing wings and beer.

At a night club we went to afterwards I got two different guys complimenting my "Come with me if you want to lift" shirt. Arnold lines were traded. This happens everytime I go out, it's pretty awesome. 

I got pretty hammered but I never get hangovers. Maybe something to do with my drinking infrequency and how I treat it like a special event. I was able to train just fine today.

Bench press
260 x 3
295 x 3
332.5 x 3
295 felt incredibly heavy, while the final set was easy. Shoulder has been really holding up. No pain for weeks.

225 x 10, 10, 10, 10

Pull-ups
15, 15
45 x 10, 10
90 x 9

Reg Park press
50s x 12, 10

Dumbbell curls
50s x 8, 8
Strict form, maximal stretch and squeeze.

Kettlebell preacher curls
50 x 10

Squats
355 x 3
405 x 3
455 x 3 (PR)
Christ, everything felt heavy today and my right knee had spurts of minor pain if I'd do something like get up from sitting wrong. No pain on the heavy sets, though. Did what needed to be done and it didn't dawn on me that this was uncharted rep territory until I opened my training log.

325 x 8, 8, 10

Band leg curls

Strict press
187.5 x 3
215 x 3
240 x 3

175 x 3 x 8
155 x 10

Lying dumbbell rows
125s x 5 x 8-12

Dumbbell press, push-ups, curls

Failed to deadlift 620. After 3 attempts I accepted that it just wasn't happening, as badly as I wanted it. I believe I have the strength but my back had been bothering me and mentally I couldn't pull the trigger to really rip the bar off the ground.

The next day I did my maintenance work. SSB squats of 240x3x15 and crunches.

Bench press
230 x 5
277.5 x 5
315 x 5
I'm using the 5/3/1 protocol with benching again now that my shoulder is feeling better. This felt really heavy on the work-up sets and I thought about doing 305, but 315 felt fine.

225 x 10, 10, 10, 10

Incline heavy band rows
15, 18, 18, 18, 18

25-second pull-up

Facepulls

Dumbbell curls

Tried to do some behind-the-neck pressing with 135 and it's hurting something laterally on both shoulders. Went down to 95 and did much better before going back up to 135 for normal pressing.

Finished in about 90 minutes, which is the max amount of time I want to be lifting.

Squats
327.5 x 5
380 x 5
430 x 5

325 x 8, 8, 9

Banded leg curls

I'm going to revamp how I train and drastically cut down my workout duration. I've been getting way too lazy between sets at times. Moreover, I'm no longer to make the max set as big of a deal as I have been, which has added to how long my "prep time" before has been. That means no extra long rest before the money set, especially, and no more 3 attempts for the same lift. If it doesn't come the second time it's not happening. That was a lot of wasted time last cycle trying to press 255 overhead. I want to hit my workouts hard and fast.

Press
175 x 5
205 x 5
227.7 x 5
Matched last cycle's PR.

175 x 8, 8
155 x 10, 12
Everything felt heavy today so I figured I'd back off here a little bit.

Lying dumbbell rows
125s x 5 x 8-12

Incline dumbbell press
50s x 25

Keg curls, band pull-aparts

Finally, some down time to write about my first powerlifting meet that took place on Sunday.

I got about 2 and a half hours of sleep the night before but I woke up feeling amped. I had a small, quick breakfast of leftover steak, tabouli, walnuts, and a Quest bar. My friend Briana met me at about 5:45 AM and we drove the 1 hour to Concord. Everything was easy to find. I got in the right room at the hotel and weighed in at 215 before nabbing some seats. Pretty soon there was a children's hip-hop dance troupe that came on to open the show and it was actually pretty nice to be able to stand up and move around to get myself limber.

The women squatted first. I warmed up about 20 minutes before I was set to go, opening with 425. My work-up sets in the warm-up area felt kind of heavy, but the bar felt like nothing on-stage. However, I made the most predictable rookie mistake ever by missing the squat command. I didn't forget, though. What happened was that I unracked and then looked at the official for what I thought was a long time with the bar on my back but she didn't do anything, so I thought I must have missed something and I need to just go. I got red lighted.

So things got weird here. I went up to the judges to tell them what my next attempt would be. The organizer said most people would try to repeat the weight they missed, so I said I'll just do that. Once I had some time to think, though, I wondered why I should try to waste my second lift on something that wasn't challenging the first time. My thinking was that I want a smoother progression up to my max for my own performance benefit and knee health instead of doing 425 twice and then leaping up to a PR. I asked for some advice from a coach who was there with his guy and got some input that convinced me to move up, so I asked the judges if this was feasible or not. The female judge got real pissy at this and snapped, "OK, so what do you want then?!" I was taken aback and go, "Oh, I was just asking, I don't want it to be an inconvenience" and she shoots, "Well, it is! So what do you want??" The head organizer just leans in and says to change it to what I wanted, 450, and she did it while sighing heavily. This monumental task involved erasing the old penciled-in number and writing 450. At this point I just want to interact with her as little as possible for both of our sakes so I thank them and leave. Even if what I did was annoying, I was merely asking.

Anyway, 450 went up as easily as 425 and this time I got all the commands right. My final squat was 501, a massive PR for me. It wasn't a walk in the park but it was less of a struggle than I expected.

There was mucho downtime after this so my comrade and I walked to Trader Joe's and basically prepared a feast in the hotel lobby.

The bench press was up next. I opened with 325, but 352? That was kind of hard. Was NOT expecting to smoke the squat and have trouble with the bench press - the exact opposite, actually. Anyway, I went for 373 next and charged up on food and a Rockstar. This didn't get captured on video, coincidentally enough, or else I would have shown my failure, but yeah, I couldn't lock out the lift. It was stuck midway up. Valiant effort and I'm OK with 350.

It was 11 hours into the meet when I stepped up to deadlift. I opened with 525 and seconded with 560, both easy. I wanted to end on a sure success so I chose 606 instead of chancing 620. I should have done the latter because 600 felt like nothing. My backyard deadlift training, with the unevenness of the patio tiles on the dirt and the inability to roll the bar like I did here, really paid off. Train in tough conditions and make the battlefield feel like luxury. It felt SO nice to be able to have a rolling start, haha.

Oh, and I haven't pulled without straps in almost 2 years but had no issue with my grip.

Come the awards ceremony and I end up getting first in the 220 open, which I wasn't expecting. Ending the day with burgers at Super Duper Burgers was a good finish. All in all, I had a great time and it felt amazing to actually be at a show doing the lifts I've done the most.

Prepping for tomorrow's meet. I'm not staying in a hotel this time due to the drive only being about an hour so going to have to wake up at about 5:00 to have breakfast and leave at 6 for the weigh-in and equipment check.

Reviewing 5/3/1 For Powerlifting (after all these years I just recently paid for a legit digital copy) and have come up with my attempts.



My only concern at this point is getting enough sleep, but I've literally never competed before with a full night of rest so I'll be fine.

And yes, I've majorly slacked off in recording my training lately.

Bench press
Up to 340 x 2
Weight felt really heavy tonight. Everything from 275 and up. Was hoping for 3 but can't complain with this.

225 x 4 x 10

Pull-ups
15
45 x 10, 10
90 x 9, 8

Behind-the-neck press
95 x 15

Keg curls
160 x 18

Squats
347.5 x 3
395 x 3
445 x 4

325 x 8, 9, 10

Band leg curls

Finished a little past 1 am. It's slightly harder to train before work now because of the new earlier shift by 2 hours. I just need to go to bed and wake up earlier.

Strict press
187.7 x 3
215 x 3
240 x 3 (PR)
Never lifted close to this weighing so light, nevermind this being an all-time PR.

175 x 4 x 10

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

Push-ups
20, 30

Dumbbell curls

Competition is in 11 days. I went with the 220 weight class. Wasn't going to make 200 in time without some wild water sweating methods. I'm still cutting for my own reasons and future contests, but the week before the comp I'm going to let loose and eat like I'm trying to grow.

Mat pulls (3)
535 x 6

SSB squats
240 x 3 x 15

Bench press
Up to 315 x 5
Felt like doing this just to make sure I still can. Morale booster after not repping past 275 for a while.

225 x 10, 10, 11, 11

Pull-ups
15
45 x 10, 10
90 x 8, 8

Behind-the-neck press
135 x 10, 12

Keg curls

Squats
322.5 x 5
372.5 x 5
420 x 5

Went to work at this point and finished up at night.

Squats
320 x 8, 8, 10

Band leg curls

Finished at about 10:45pm and showed up at a work party late. Forced myself to eat a post-workout meal of fried Korean chicken, which had plenty of carbs from the breading and sauce, before allowing myself to drink.

Strict press
175 x 5
205 x 5
227.5 x 5 (PR)

175 x 10, 10, 10, 10

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

"Fasted" walk today after waking up with some protein before and during. My work schedule has changed to exclude mornings, so sleep should be better. Training will be entirely done before work.

Weight is down to 214.

Deload

Strict press
105 x 5
135 x 5
162.5 x 5

127.5 x 10, 10, 10, 10

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

Push-ups, curls

Hit 535x4 on mat pulls (4) because the barbell rolled off the platform after that and moving it back on made me too tired to even get another rep out. I hate deadlifting on uneven ground. Also benched 355x1 really easily and with a pause.

Deload

Squats
195 x 5
245 x 5
295 x 5

245 x 8, 9, 10

Band leg curls

Strict press
205 x 5
225 x 3
255 x 0, 0
Trained hungry, just had no fuel. Bar was practically glued to my chest. 225 beltless on a bad day is nice to claim, at least.

It was 10:00 pm at this point so I called it a night and now am doing the assistance work in the following afternoon before work.

175 x 8, 8, 8, 8

Lying dumbbell rows
125s x 11, 12, 12, 12

Hill sprints (3) in the evening with a jog afterwards and a flat sprint at the end. Wow, running on flat ground is amazing after being so used to inclines. I felt like I was flying with how wide my stride was. It's really fun when concrete feels like a trampoline.

I've replaced my clunky phone armband with a fitness belt that holds devices very inconspicuously. Fuck, I always forget whether conspicuous or inconspicuous means discrete and had to look it up. Anyway, my new phone is a giant monstrosity, as is the trend these days, so I didn't want to have it waving around with my arm when running.

Forgot to mention an epic cheat meal (yes, meal, not day - what have I become?!) on Saturday night. I went out to dinner with bossman from work and got drunk at a sushi restaurant with the waitress while essentially eating non-stop from 8:30PM-1:30 in the morning. It started innocently enough until the owner brought out a bottle of Jameson.
I seriously feel set for the week now, except for a company dinner Wednesday night.

I've never logged about what my alcohol protocol is on here, but I allow myself to go crazy one day a week as a general practice. It's usually less frequently than that but on rare occasions two non-consecutive days.

Squats
365 x 5
410 x 3
460 x 1
Shocked at how light this felt. Would have gone for a second but didn't want to risk dumping the weight on the patio concrete. Next time I should put patio tiles around me.

320 x 8

Band leg curls

Bench press
Up to 275 x 6 and 315 x 2

225 x 10, 10, 10, 10

Pull-ups
15, 15
45 x 10
90 x 8

Behind-the-neck press
95 x 14, 15

Curls

Mat pulls (3)
535 x 1
First bad day of this cycle. Might have something to do with my back just now being recovered. Will reset back to 4 next week.

SSB squats
240 x 15, 15, 15

Strict press
185 x 3
205 x 3
235.7 x 0, 2

175 x 8, 8, 9

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

Bench press
Up to 275 x 6
315 x 1
Wanted to feel something a little heavier than the usual 275x6. Next week, going for 355.

225 x 4 x 10

Pull-ups
10, 15, 15, 15, 15

Back is inching toward recovery but no meaningful progress yet. Usually this kind of thing takes 4 or 5 days. Today, I started out by testing the waters and squatting the bar, then thought it best to move on to the car deadlift simulating lift. Worked up to 5 plates on each bar and did 15 reps for two sets of that, after doing 8 with 4, 3, 2, and 1 plate(s). I was able to get some heavy load on my legs at least without back problems, though I had to cinch my belt pretty damn low on my hips to protect my back, which made it tighter than usual.

Tomorrow I'll probably bench again, and then hopefully can resume a normal week on Sunday.

Tried to overhead press and made it to 185 for 5, using a belt on every set up to that. On 205 I couldn't get it off my chest without a slight lean that my body refused to do with the back pain I was dealing with, so I did a bench press workout instead, working up to 275x6 and then the usual 225x10 sets and back work.

Mat pulls (4)
535 x 7
Last two were rest paused. Weight felt so heavy that after one rep I was thinking this was gonna be over real soon, but I was just able to keep grinding them out.

SSB squats
240 x 15, 15, 7
Felt something snap in my lower back on the right side. It was painful enough that I yelled out loud. Glad I got everything done for the most part! Was being way too lax on keeping tight while squatting after figuring the hard part of the workout was over. Stupid. 

Did some yoga and foam rolling last night after a short night walk, something I've been doing lately after dinner.

Bench press
Up to 275 x 6
Felt kind of heavy today.

225 x 10, 10, 10, 10

Pull-ups
15, 15
45 x 10
90 x 8, 8

Behind-the-neck press
95 x 14, 18

Keg curls
160 x 20, 15

Dumbbell curls
50s x until I got tired

Facepulls

I'm getting 7 hours of sleep a night on average. It's not quite enough, haha. Today I had intended to get an early start on training after work but I fell asleep while watching strongman and waiting for lunch to digest.

Wow, I got really fucked up on an edible at my friend Briana's house and was out for Tuesday night and all of yesterday. Spent the night and somehow I made it to work at 7am but ended up having to lie down and go home early. Better believe I ate good, though. I pretended protein-rich foods were out to kill me and that I'd better beat them to the punch.

SSB squats
315 x 5
360 x 5
410 x 7
Same as last cycle. Very pleased. Felt depleted but explosive, so reps were a little wobbly but with power behind them.

320 x 3 x 8

Band leg curls

Lost 2 more pounds, down to 218. Perfect pacing.

Partied over the weekend. Ate well and had Quest bars on me like a dork.

At the BFD music festival I wore this shirt that Arnold told me to buy and a number of guys quipped Arnold quotes at me:

Note: not actually me, just a lookalike.

Strict press
175 x 5
195 x 5
227.5 x 4, 3
5 would have been a PR. I'm OK with 4.

175 x 9, 9, 8

Behind-the-neck press
95 x 12, 10

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

Push-ups

Curls

Deload

Bench press
Up to 225 x 5

185 x 4 x 10

Pull-ups
12, 12, 12
45 x 10, 10

Behind-the-neck press
135 x 10
95 x 12
Damn, do a light set before 135. I need a warm-up for this position.

Curls

Deload

Mat pulls (5)
Up to 500 x 3

SSB squats
240 x 3 x 10

No knee pain, good sign.

Deload

Strict press
105 x 5
135 x 5
160 x 5

125 x 4 x 10

Dumbbell rows
125s x 5 x 8

Push-ups, curls

I forgot to mention I went running on the day before I squatted. Just an easy jog for 25 minutes before walking home, which took an additional 30.

Bench press
Up to 350 x 1
Haven't gone over 275 in a while so this was a good morale booster by letting me know my bench isn't getting weaker. A feeling of pressure on my bad shoulder but no sharp pain.

225 x 4 x 10

Pull-ups
12, 12
45 x 10, 10
90 x 8, 8

Behind-the-neck press
135 x 10, 12

Curls

Shut-down my squat workout because of knee pain. It's a different area, on the far side, and on a different knee from before, so I consider it just a random occurrence. I got up to 330 before stopping. Will try again another day after some healing.

Strict press
195 x 5
225 x 3
252.5 x 1 (PR)
That was a tough rep. Slow and hard-fought. Foot spacing was too narrow, completed the top while stumbling.

180 x 3 x 8
155 x 12

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

Incline bench press, pushups, curls

I keep craving junky carbs, and then after training I'll eat a higher fat meal with some sodium like a burrito bowl and be good. I'll introduce a cheat day next week as I get even stricter.

Mat pulls (5)
535 x 7
Lost count, it was either 7 or 8, so I lowballed it.

SSB squats
240 x 15, 15, 16

Trained a little hungry and felt sluggish, but still a good session. Cut is coming along. Lost two more pounds, down to 220.

Bench press
Up to 275 x 6

225 x 10, 10, 10, 10

Pull-ups
12, 12
45 x 10
90 x 8, 8

Strict press
135 x 12

Keg curls
160 x 15

SSB squats
340 x 3
385 x 3
435 x 5

325 x 3 x 8

Planks, reverse crunches

Strict press
180 x 3
210 x 3
237.5 x 3

180 x 4 x 8

Lying dumbbell rows
125s x 8, 9, 10, 12, 12

Curls

Weigh-in: lost 5 lbs in two weeks, down to 222.5. Faster than I expected but some of that is probably water. In any case, definitely don't want to go more than that.

Went running today. Sprinted up the hill once but a guy and his dog came and joined me so I decided to leave and do HIIT for roughly 8 minutes. Holy shit. I haven't sprinted on flat ground in forever, and after being used to hills I felt like a cheetah. My stride felt really big.

Mat pulls (6)
535 x 8
Despite being up since 4:00 in the morning and running on 5 hours of sleep I felt like a cannon. 1 rest pause.

SSB squats
240 x 3 x 15

Bench press
Up to 275 x 6

225 x 10, 10, 10, 10

Overhead press
135 x 14

Pull-ups
12, 12
45 x 10
90 x 8, 8
Bodyweight x 12

Dumbbell curls

SSB squats
315 x 5
360 x 5
410 x 7

325 x 3 x 8

Leg curls

Strict press
175 x 5
200 x 5
225 x 5
Matches all-time PR but at lighter bodyweight. Was anticipating this being a struggle based on how heavy warming-up felt but it was really easy, had to stop myself from going for a 6th. I haven't weighed myself but I've been eating less carbs, almost no milk except half my previous amount in my oatmeal, and doing more cardio, including that long ass run and mosh-pit battling. Glad all this during the deload didn't make me weaker.

175 x 8, 10, 8, 8

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

Push-ups, curls

Deload

SSB squats
200 x 15, 15, 15

Work schedule is changing up to be early mornings. I preferred afternoons but I don't give a shit, I'm glad to have work. Lots of drama in the workplace, but not involving me. I'm basically getting more hours as a promotion. Did manage to get tomorrow morning off, though, so George and I could hit up a metal show tonight.

Deload

Bench press
Up to 225 x 5

185 x 10, 10, 10, 10, 10

Pull-ups
10, 10, 12, 12, 12, 12

Keg curls
12

Went on a long run with a friend Monday morning, about 6.5 miles, some of it uphill. I really surprised myself with how easy it was. I didn't realize we were at the end until I realized we had done a loop and reached her car. More impressively, I weighed in heavier than I thought I would that morning, 227.5 on an empty stomach naked.

Deload

SSB squat
200 x 5
250 x 5
290 x 5

240 x 3 x 8

Ended the training cycle doing 535x9 mat pulls off of 7 mats.

Deload

Strict press
105 x 5
135 x 5
160 x 5

125 x 5 x 10

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

Keg curls
160 x 12

Have a powerlifting meet I'm going to sign up for on July 1st. I'm going to be cutting down. Have started by cutting down my milk consumption and then added more cardio than normal. Yesterday I ran Hills with a short jog after.

Bench press
Up to 275 x 8
Pushing things a little on my third week. Since it's the heaviest I've stuck to in a while 275 initially feels heavy but I find that I don't get tired repping it. Hopefully this means good things for my max. My shoulder has been feeling much better so this has all been paying off.

225 x 10, 10, 10, 10
245 x 10

Pull-ups
10, 11, 12
45 x 10, 10
90 x 8

Curls and facepulls

SSB squats
355 x 5
400 x 3
450 x 1

320 x 3 x 10

At night:

SSB squats
240 x 15

Dumbbell lunges
50s x 20

Band leg curls, planks

The past few sessions my knee has been hurting. It felt good today going into the workout but I still resolved to use knee sleeves. No pain.

Strict press
180 x 8, 8, 8, 8
140 x 14

Lying dumbbell rows
125s x 5 x 10

Bench push-ups, curls

Finishing up from Friday's press session.

Managed to get in a max lift before work. Strict pressed 250 after a failed set, which matches my all-time record. Will do the rest tomorrow.

Went on a 45-minute night jog last night.

Missed recording a lot. Some rapid fire entries.

Last press day, I did only 237.5x2. Squat day was 425x3. Bench day was more bodybuilding stuff.

Yesterday, I mat pulled 535x9 off of 8 mats.

SSB squats
Up to 400 x 5

320 x 8, 8, 10

Leg curls

Back in the mix after more than a week off squatting heavy.

After this, which was yesterday, I did a bodybuilding upper-body workout. Started out with skullcrushers super-set with curls to pre-exhaust the muscles and then hit 185 lb bench presses for sets of 10-15.

I'm hungry for competition again. I haven't done strongman training in several months.

Forgot to record 200 bodyweight squats the day after my bench day.

Strict press
175 x 5
200 x 5
222.5 x 5
Good stuff. Was concerned about my back but it held up. I even twinged it a tiny bit picking up a 45 plate before the max (stupid).


175 x 9, 8, 7
155 x 7 -> 135 x 3

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

Behind-the-neck press
65 x 22

Pull-ups
15

Short rest times to make it in time for work. I have an early day tomorrow so I will probably do chest and biceps tomorrow afternoon.

Very frustrating week. Last Tuesday I twinged my back doing mat pulls. It wasn't too bad, but the next morning while half asleep I stretched in bed and hurt my back much worse just from that, lol. That took me out the rest of the week until today. While getting ready for a bench press workout, I hurt my back again while setting a 50 lb kettlebell down on the stands to anchor them.

I managed to get my workout done fine by sticking with barbell work and thereby avoiding any more accidents stooping over to pick up dumbbells, but I'm going to have to stick with bodyweight squats for now. Spirits remain high and I'm ever vigilant.

Bench press
Up to 275 x 6, 6
225 x 12, 10
185 x 15, 15, 12

Pull-ups
10, 10, 12, 12, 12, 12, 12, 12

Behind-the-neck press
65 x 25

Dumbbell curls
50s x 10

Post-workout and my back feels better. Weird. Something about arching during the bench press put pressure in the right way on it.

Strict press
195 x 5
220 x 3
247.5 x 1

175 x 9, 8, 8, 8

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

More to come after work.

Did a bodybuilding-style workout for upper-body the day after mat pulls. Incline benching hurt my shoulder but flat benching was fine, surprisingly. I tried a tactic I've heard before of isolation exercises before compounds and it gave me a crazy pump. After 5 sets of skullcrushers super-set with curls I benched 185 lbs for 8-10 reps across 3 sets (super-set with slow bodyweight pull-ups) and some behind-the-neck pressing and lots of chest flyes. Fun.

Managed to do my entire squat workout before work after getting up an hour early. Sad note: I slightly strained my back doing yoga the night before.

SSB squats
330 x 3
380 x 3
425 x 3
Weight felt heavy today so I did the minimum easily. Will go all out next week. Quads have been perpetually sore the last few weeks, maybe go easier on the RE day.

320 x 10, 10, 10
290 x 10

Neck crunches
Forward with band: 25, 25
Backward with 35: 10, 8

Dumbbell lunges
50s x 20

Band leg curls
60

Mat pulls (9)
530 x 10
Pretty easy. No rest pauses, but will add them next week. Feels shockingly high after spending three weeks deadlifting.

SSB squats
150 x 30, 30, 25

Strict press
180 x 3
210 x 3
235 x 4 (PR)
Killer, was not expecting to be so strong. Have been warming up my triceps more with band pressdowns lately and they seem to be helping.

175 x 8, 8, 8
155 x 10

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

As usual, will do some isolation stuff after work.

SSB squats
310 x 5
355 x 5
400 x 8

320 x 10

Stopped here for work and finished up the rest at night.

SSB squats
320 x 10, 10

Leg curls

Knee was feeling tender, probably from kneeling on the hard bathroom floor to install a bidet. Didn't do more squat sets because of that.

Bench press
Up to 275 x 6

225 x 15, 12, 10, 10

Pull-ups
10, 12, 20, 15, 20 

More accessory work

Yesterday:

Deadlift
Up to 600 x 1 (PR [duh])

It was hard, but not as hard as I thought it would be. I remember the ascent feeling far longer than the video shows. Still, the feeling of a fight is something I was not able to grit through before. When I had my weak streak, if the weight was coming up too slow my body would just shut down and abort the lift. I mentally had no confidence in the durability of my back. Here, when I felt the strain I KNEW my back wouldn't get hurt. Mat pulls and rest pauses have helped me learn how to grind, especially the latter under fatigue.

Had work after this (15th straight day in a row), so afterwards I trained until about 11:30pm.

SSB squats
31, 30, 30

Leg curls

Abs

Strict press
170 x 5
190 x 5
220 x 4, 5
> Whew, good progress.

170 x 10, 8, 8
155 x 10

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

Push-ups and curls

Trained until midnight, felt like death. These late sessions really make me feel like hell.

Deload

Bench press
Up to 225 x 5

185 x 10, 10, 10
135 x 18

Pull-ups
10, 10, 10, 10
45 x 8
90

Skullcrushers, curls

Deload

SSB squats
185 x 5
230 x 5
280 x 5

210 x 10, 10, 10, 8

Deload

Mat pulls
Up to 500 x 3

SSB squats
150 x 25,

Trained in an absolute swamp. Didn't feel like going out there in the rain before work but it must be done!

Deload

Strict press
105 x 5
135 x 5
160 x 5

125 x 10, 10, 10, 10

Lying dumbbell rows
100s x 10, 10
125s x 10, 10, 10

Bench push-ups
35

Keg curls
160 x 15

Dumbbell curls
50s x 8

SSB squats
350 x 5
400 x 3
440 x 1
Tweaked my lower back on the 440. If I didn't have my belt on I'd have probably had to dump the weight mid-rep, but I managed to stand up and walk it back in pain.

I tried to 320 for one rep with the belt on tight, didn't feel good about it, and started taking plates off to do RE with 150 before deciding no, fuck this. I put everything back on, made sure to lean my weight back, and did my sets alright.

320 x 3 x 5

Dumbbell lunges, leg curls

Bench press
Up to 335 x 1

225 x 14, 10, 15
185 x 13

Pull-ups
10, 12, 12
90 x 8, 7

Push-ups, curls

Deadlift
Up to 570 x 1 (PR)

 

SSB squats
150 x 3 x 30

Dumbbell lunges, leg curls

Bench press
Up to 315 x 5
Only intended to do a cautious single and it felt stupid light. If my shoulder was healthy I could have easily done another. Probably a stupid move but it did wonders for morale. All that time of holding back hasn't hurt my bench at all.

225 x 17, 15, 12

Pull-ups
15, 15
90 x 8, 8, 10

Skullcrushers
50s x 8, 8

Band pressdowns, Behind-the-neck press, curls

My shoulder hurts a little more than it should now, but it's from grinding out some last reps on the 225 rather than the 315. Gotta remember to stop when the bar speed slows.

SSB squats
350 x 5
400 x 3
445 x 1

320 x 4 x 10

Walking lunges
50s x ?

Band leg curls

Legs felt shaky last week and this from RE squats.

Strict press
190 x 5
217.5 x 3
245 x 1

175 x 10, 10, 5

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

Push-ups and curls

Deadlift
555 x 1 (PR)
I've only deadlifted 600 with tires so this was a big step forward for me. I have the back strength, it's just been keeping things tight when past a certain depth that I've always struggled with. I'm thinking I'm going to go for 570 next time, and in general just seeing what my current limit is before resetting my cycle with the mats.

After work:

SSB squats
150 x 30, 30, 30

Band leg curls

Planks and reverse crunches

Bench press
Up to 275 x 6

225 x 15
185 x 16, 12

Pull-ups
15, 15
90 x 8, 8, 8

Skullcrushers, curls, rear-delts

Had a massive birthday feast afterwards at a fine German restaurant courtesy of my coworker's treat, along with cake and ice cream for dessert. Had a Quest bar while out drinking later.

 Strict press
180 x 3
205 x 3
235 x 3
Damn, I should take a week off more often. I failed to record what happened here last week but I couldn't even get a single rep of this last time.

175 x 10, 8, 8

Behind-the-neck press
135 x 10

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

Bench push-ups
35, 35, 25

Keg curls
160 x 15, 15

Dumbbell curls
50s x 12

Currently on the second to last day of a five-day visit with my girlfriend. On the first day before she arrived I did a full-body workout consisting of SSB squats to start with (320x3x10), then bench pressing up to 275x6, stopping before the bar speed slowed down. Accessory work went great. I was able to bench 225x15 with no pain for a set before stripping down to 185 and then 135, finishing up with behind-the-neck presses and curls.

We might hit up the dinky hotel gym for fun (they don't even have dumbbells), but if we don't get around to it I'll be fine until Wednesday when I can lift after work.

Squats
300 x 5
350 x 5
395 x 9

320 x 3 x 8

Dumbbell lunges
50s x 20

Neck crunches

Reverse crunches

Friend in San Francisco had to cancel lunch date today due to feeling sick so I have ample time to do some cardio and yoga.

Actually did some cardio yesterday after work. 3 hill sprints and a jog after.

Bench press
Up to 275 x 6
295 really hurt my shoulder last time so I'm sticking with 275 at gradual rep increases. I felt the 6th rep a little bit, so I think the key is stopping before the bar speed starts to slow too much and I'm straining.

185 x 21, 15, 11
135 x 20

Pull-ups
20
45 x 10
90 x 8, 8, 8

Behind-the-neck press
135 x 8, 10

Curls

Deadlifts
515 x 4
Good for a "bad day". No rest pause, got 4 and then tried to get a 5th after resting and couldn't come up.

SSB squats
150 x 3 x 30

Planks and reverse crunches

Have a bunch of posts on the back-log to post.

Strict press
167.5 x 5
195 x 5
217.5 x 3, 5
Was really frustrated about that 3 and channeled the anger into a not-too-difficult 5. Been a pattern with my press lately.

175 x 10, 10

Bradford press
135 x 6

Behind-the-neck press
135 x 8, 9

Less emphasis on going ball-busting heavy in favour of getting the rear delts to work more. Gonna try this out and see if that improves my left shoulder and being able to bench.

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

Wide-grip push-ups, face-pulls, curls

The next day and my upper-back and posterior delts are sore. Good sign.

Deload

SSB squats
Up to 275 x 5

225 x 3 x 10

Deload

Mat pulls (5)
Up to 500 x 3

SSB squats
150 x 25, 20, 20

Deload

Bench press
Up to 225 x 5
Slight shoulder pain. 295 really wasn't good for me last cycle.

Close-grip bench press
155 x 5 x 10

Pull-ups
15, 13, 13, 13, 13

Keg curls
160 x 15

Deload

Strict press
105 x 5
135 x 5
155 x 5

125 x 10, 10, 10, 10

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

Keg curls
160 x 15

Tweaked my back squatting last night so I cut it short after a rep of 390. Just did bodyweight squats after, a set of 70 and another of 60.

Bench press
Up to 295x5

Eccentric close-grip bench press
185 x 15, 10
135 x 12

Eccentric chin-ups
15, 13, 10, 10, 10

Isolation work

Glad to be benching more.

Mat pulls (2)
515 x 7 (PR)

SSB squats
30, 20, 20

Went a little easy on the squats. Early work day tomorrow and this was close to bedtime, which is why I didn't do more.

Strict press
190 x 5
215 x 2
217.5 x 3
242.5 x 0, 1

155 x 12, 12, 11, 11, 11

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

Isolation work

Did this until midnight after work, dead tired.

SSB squats
320 x 3
365 x 3
410 x 8 (PR)

315 x 10

Will finish up after work.

Bench pressed up to 285x5. Wasn't as easy as I would want that weight to be but it's possible the thumbless grip kept me from seriously exploding the weight up. Next time, grip the bar hard. I'll go up to 295x5 and from there increase in 5 pound increments weekly while monitoring my shoulder health.

Speaking of which, I think I set its recovery back a little attempting 135 lb barbell skullcrushers. I got up to 5 before changing the exercise to dumbbells. Was seriously hard on the front delt.

Mile time tonight while actually trying was 8:11. I did a good job pacing myself, so next time I'll try to push the last lap even harder and get into the 7- range. Legs cramped up when I was done due to squats the night before but didn't affect performance while I was on the track.

Edit: this time last year resulted in a mile time of 8:02, darn.

Deadlifts
515 x 1, 3
Will reset back up to 2 mats and, failing that, to 3. Pulling so low to the ground feels weird. On the last squat day of each training cycle I'm going to do RE deadlifts with 405.

SSB squats
150 x 30, 30, 20

Strict press
180 x 3
205 x 3
232.5 x 2, 3
This was my most heroic press effort ever. 205 felt heavy and shitty. I stumbled backward on the first rep and forced the reps out. Did some band pull-aparts and beat my arm muscles with a rock (I don't think I've ever recorded this, but this has been my ritual for YEARS before a max attempt; I got it from Pavel's calisthenics book) and went for 232.5. Whoa, felt completely different from 205. My arms felt like pistons and I was so stable it felt like a machine (granted, I was now wearing a belt, but beltless should not have felt as poor as it did). Still, I didn't get my attempted 3 so I tried a repeat set, felt good but failed the third again, took a big breath with the bar on my chest and pressed and then got the third.

180 x 8, 8, 8, 8

Lying dumbbell rows
125s x 8, 10, 10, 10, 15