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