Did a deload box squat workout on Tuesday and had a good sparring session later although my legs began to cramp. Got told not to stand so upright and be more assertive when checking kicks. My partner didn't even know I was checking them because they weren't very solid. Should slow the pace down so they're not half-hearted.

Bench pressed 230x8 yesterday and moved up to dumbbell pressing 125 in my left and 85 in my right. Only did that one set. Other times was 115 and 80, respectively. Lots of rear delt work, as well.

Another food-filled weekend. For my friend Sam's birthday we went to Hamburger Mary's in San Francisco. Fried pickles might just be the greatest appetizer I've ever had. Also went to Oktoberfest the next day. At the end of the night the girl at one of the food stands dumped a ton of sausages they still had on our plate, way more than what our tokens were worth.

Did a deload strict press workout, up to 160x5 and doing that same weight for axle incline benching. Yesterday went on a 20 minute run after my overtime workday.

Running yesterday. 4 hill sprints and a jog afterwards. Legs felt heavy. Deload week should do me well. Knees have been hurting, both of them.

Tuesday: deadlifted up to 415x5. Also RDL'd after box squats with 315, double-overhand. Went to Muay Thai in the evening. Sparred, rotating with this big guy Aaron and coach Tyler. 

Yesterday did a deload. Bench pressed up to 160x5 and did dips as my assist work. Also threw in a 125x9 dumbbell press for my left arm. Muay Thai again in the evening. Helped a new guy out with the Thai pads. No sparring. Stayed a little late after class to help coach Anthony clean up.

Strict pressed 185x1 on Friday. Assistance work consisted of incline benching and dips. Went out to dinner at a Persian restaurant and ate a lot of food.

Went to the beach for my friend Azzy's birthday on Saturday. No training on this day, but here's a group picture as well as the massive turkey leg I wolfed down along with garlic fries that had me feeling sick after I went on a bunch of spinny rides right after.

Didn't train Sunday; was running on 3 hours of sleep and went to bed early after work. Yesterday I came home from my overtime day and set out to go on a run but got asked by my sister to move a bin full of dirt out on the driveway. Took me about 30 minutes to finally get it over the curb. Was happy about the exercise, though. Went on a 10 minute jog afterwards.

Only went to Muay Thai once so far this week. Have been busy but I could have made it if I tried harder. Will do better.

Sparred yesterday. Total of three partners. A tall, lanky guy who seemed to have some decent experience, a girl, and the assistant coach. Need to time my meal before training better. I was feeling full. Kick accuracy is coming along. I can actually throw inside leg kicks with some force and not worry about hitting the groin. Kicking speed is much better as well. Need to keep the hands and elbow up when throwing the spinning back kick. Didn't land it once this time, need to gauge distance better.

Yesterday:

SSB squats
350 x 5
400 x 3
455 x 1
Left knee, which is not the one that usually hurts, was hurting pretty bad today up to 250 during my work-related sets. Got better the heavier I went.

330 x 9, 9, 8

Swiss ball leg curl-ups

4 hill sprints in the evening.

Yesterday:

Axle Bench press
200 x 5
230 x 3
255 x 7

Dumbbell press (115 left, 80 right)
9, 8, 10, 8
Super-set with dumbbell rows x 8-10 (115-125 left, 80-100 right)

Rear-delts, curls

Muay Thai practice in my living room at night for 20 minutes total. 2 minute rounds, 1 minute restaurant.

40-ish minute jog yesterday evening.

Right arm has been hurting at the surgery site ever since bench press day on Tuesday after I did a set of 35 lb curls. It hurt worse at the end of Muay Thai on Thursday and hurt again today after strict pressing. May have all originated from last Saturday when I did an unprecedented amount of lifting with it during the move.

Strict press
135, 155 x 3
175, 1, 3
Super-set with pull-ups x 6
Really didn't want to fail a second cycle of this so I belted up and used my mouthguard. Easy enough that I attempted a 4th, but didn't have it.

Landmine press (left arm)
3 plates x 8
3 plates + a 10 x 8

Incline Bench press
160 x 3 x 8
160 x 7
130 x 8

All pressing sets were super-set with various rep ranges of NG pull-ups and T-bar rows, with some unilateral heavy ass dumbbell and Meadows rows with the left arm. Going easy on the bicep.

Overhead band pull-aparts, some light curls

May skip deadlifting tomorrow and just do box squats.

Sparred yesterday. Lots of improvements, so I'll focus on what I need to work on the most at the moment: range. Need to more confidently establish offense and defense zones as explained in the Bazooka Joe training video I watched. Kicks and punches are still falling short because I'm too far. Also hitting my toes, though it's on my lead leg this time. Inside leg kicks, and pretty much anything with my right leg, were accurate.

Sparred with the assistant coach, Coach Tyler, at one point. We mostly went at an easy pace but occasionally he would explode on me. I defended well. None of his hard punches landed if I'm recalling correctly. Two hard body kicks did. The first one I tanked. The second one was stronger and came with 10 seconds in the round left. Knocked the wind out of me bad. The sound of his connection was very audible. I stumbled and my inner bitch told me to take a break. Ignored it and tried to fake being fine by coming forward. He went easy on me in the remaining seconds.

Had a last spar with my friend Daniel, who is moving gyms. Fun as hell. Fast but not too hard. My legs were flexible and I landed with my first head kicks ever. He blocked but the fact I got my foot up there was new for me. He commented on that. Also landed a spinning back kick.

At the end, coach Anthony asked us the usual "One thing you did well, one thing you need to improve upon, and one thing you learned." Daniel used me as his answer for the thing he learned: I have heart and am a pressure fighter who continuously comes forward.

Yesterday:

SSB squats
330, 380, 430 x 3
Ate like a fat kid before training, seemed to work well for energy levels.

330 x 8, 8

SSB lunges
180 x 18
Super-set with good mornings x 8

Later in the evening, some Muay Thai practice at home and then 4 hill sprints right after.

Good mornings
180 x 9

Axle bench press
190, 215 x 3
245 x 8
Dumbbell rows at the end with 100 x 10 left arm and 80 x 8 right

One-arm dumbbell press
Right: 80 x 8
Left: 125 x 7

Dumbbell press (80 right side, 100 left)
9, 10

Rear-delts, curls

Deadlifted up to 395x5 on Friday, this time using straps. Did hill sprints a few hours later 4 times up the hill and back.

Helped a friend of a friend move for most of the day on Saturday.