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