Muay Thai yesterday. Pretty standard mitt-work session with various combos.

Overhead press
135 x 5
155 x 5
175 x 3, 4
135 x 10 + 2 push-press reps
Couldn't get the 5, oh well. Will just repeat the cycle next time. Overhead strength is taking the longest to rebound coming back from surgery.

Dips
45 x 9
70 x 9, 10
Super-set with pull-ups of same weight (10 bodyweight, 5 weighted)

Skullcrushers, curls

Not doing anything for Halloween this year really. Took a small edible piece earlier for a little bit of a buzz and having some Haagen-Dazs as a treat after dinner.

SSB squats
315, 360, 415 x 5

330 x 2 x 8
Strip-set down to 240, 150 x 10

Hise shrugs
330 x 20

Good mornings
150 x 2 x 10

Kettlebell crunches


Really strong session. Weight felt light. Knees are no longer a bother.

Axle Bench press
180, 200, x 5
240 x 10

Dumbbell press
125 (L)/90 (R) x 4 x 8
Super-set with dumbbell rows of the same weight and reps

Wide push-ups x 30

Dumbbell curls
50 (L)/35 (R) x 8, 8

Supinated bar curls x 8

Bunch of facepulls near the end. Tried a new technique out where I externally rotate so it looks like I'm doing a front double-bi at the end of the pull. I want to call these Hulk pulls because it looks like you're primally hulking out with your arms that way but that makes them sound like some crazy heavy deadlift-type move.

Enjoying the day off. Have a birthday party to attend in the evening and, if that ends early, a possible Halloween party at Josh's after that.

Friday I started work late so I went on a fasted walk in the morning, jogging for maybe 10 minutes in the final stretch of the 40 total. After work at about 8:45 pm I did 2 hill sprints and went on a 20 minute jog. Hate to say it (actually no I don't) but being single leaves me more time for extra cardio. I actually want to get a bike for this reason.

Did a deload press workout up to 135x5 yesterday and went on a 30-minute jog in the evening.

Went on a run a few hours after lunch on Monday, by the same spot we ate at (just happens to be on my trail).

Made it to Muay Thai yesterday. Practiced the axe kick. First we kicked over noodles held by our partners, then each other. We would kick down through our opponent's guard. Added bag work near the end where we started on the outside, kicked, and made our way in. Ended with ab work.

Not feeling as blue as I normally do in situations like this. I'll feel sad in the immediate aftermath of texting my ex (like this afternoon over tickets for a Halloween event tomorrow) and then feel (mostly) over it. Gotta keep the focus on myself and my goals.

Had a great Friday with friends and a shit Saturday. I'm proud of how I conduct myself through drama though.

Did deload bench press up to 160 yesterday and went on a 35 minute run in the evening.

Had lunch with my friend Sam after lifting at a cafe next to my high school. Pizza and Greek soup.

Went on a 45-minute run Wednesday.

Attended Muay Thai yesterday and had a great session. Took turns holding the pads and stringing together combos mixed with both catching and parrying the opponent's push-kick. Worked with an experienced competitor, Jose. After many rounds of him holding he commented, "You're a powerlifter, right? I can tell since you never get tired." To his immense, I was wearing a red EliteFTS shirt that said "POWERLIFTING". "I've been with guys lately who just get tired from holding pads!" Really cool compliment from someone who competes. Of course with how hard I was throwing things were no picnic but at a certain point of conditioning level you can sustain performance while feeling the strain. (for me my shoulders were getting tired).


Today I deadlifted up to 445x3 and did box squats up to 330x3x5 before work.

Overhead pressed 190 for an easy single and dumbbell push pressed 100x2, 125x0, and 100x3 in my left arm. Moved on to dips, working up to 70x8 by the end of the sets. Finished off with dumbbell flyes, curls, and overhead band pull-aparts.

Took two days off and went to the beach on Sunday. Another turkey leg down the hatch.

Yesterday evening I squatted 460x1 after work.

Went bowling on Tuesday and used my right arm. Shoulder got sore by the end of it. Didn't power-throw the ball or anything but was able to bowl normally.

Muay Thai yesterday focused on the clinch. Practiced controlling the opponent and then adding a 1-2 upper-cut elbow followed by the clinch. Eventually added a knee, and then a right elbow. New coach is teaching us a lot of actual Muay Thai and less kickboxing than before (I only recently learned elbows a couple weeks ago on his first day teaching). Class size was huge. Lots of people I haven't seen before. Unfortunately with so many new trainees I haven't sparred in several weeks, but part of that is my fault for not going to class enough.

Today I axle bench pressed 260x7. Was cautious about doing assistance work because I felt pain at the surgery site but it went well. Dumbbell pressed the 125 in my left and the 90 in my right for 2 sets of 8. Rowed the same amount of weight. The nervous parts for me are hoisting the dumbbells up into my lap and then the rows afterward. Also did weighted dips up to 70 lbs.

Deadlifted up to 435x3 yesterday. Bar was much heavier on my left side and all 3 reps were pulled that way. Upon inspection I found that the plates were sliding down. Oh well, good strongman training.

Box squats up to 330x5. Went on a run in the evening. 3 hard hill sprints and a run afterwards that was at a pretty fast pace.

Overhead press
140 x 3
160 x 3
180 x 3
Easier than I expected.

Dumbbell push press (left arm)
100 x 1, 3
Harder than I expected.

Overhead press
140 x 8, 8

Incline axle bench press
160 x 8
170 x 8
160 x 9

Curls, overhead band pull-aparts

Currently curling an 85 lb barbell with a neutral grip using straps. Feels hard on my right bicep but that's the point. Moving on to just the bar with a supinated grip, and that feels weird too. I've discovered some minor immobility when supinating compared to my left arm so this will be a focus.

SSB squats
340 x 3
385 x 3
435 x 3

330 x 8, 9
Strip-set down to 150x12 and super-set with good mornings of 150x5

Good mornings
150 x 5, 8, 8
First set super-set with the squat set.

Muay Thai last night focused on elbows. Uppercut and right cross. Traded off holding mitts with partner.

Axle Bench press
190 x 3
220 x 3
250 x 8

Dumbbell press
125 left, 85-90 right: 8, 8, 8
Super-set with dumbbell rows of same weight
Last 2 sets were with the 90 for my right arm.

Dips
10
45 x 8, 12
Super-set with dumbbell rows again

Facepulls, curls

Curled the 35 for 2 sets in the right arm, and then a set of 20 with bilateral curls using the 50 lb kettlebell. Feeling that worrying strain as the reps ascend but I don't think I'm in danger this far out from surgery. More likely it's just a weird sensation from going into uncharted waters, like every twinge that has ensued as a result of this sensation before. No such twinge this time which I consider progress.

New work schedule now that we have a third office worker. Two days off finally after...what, more than a year of only one day? And I work from 12-5 on Fridays. My hours have been slashed...but that's alongside getting off hourly pay and going on a salary. To balance that out, my rent has increased and I'm paying my dad's car insurance bills. 

Deadlifted up to 425x5 yesterday and did box squats up to 330x5. Also did neck crunches, hise shrugs, external rotations with a band, and Captains of Crush gripping.

In the evening I did two 3 minute MT shadowboxing and kicking rounds, then did 3 hill sprints, then a 10 minute run (faster than a mere jog).

Strict pressed 170x5 on Sunday.

Made myself go to Muay Thai yesterday after an 11-hour workday. New coach, introduced as Jose. Old coach, Anthony, participated in the class as a student. Class was largely about teeps, which I discovered today I'm not good at. I haven't been extending my hips enough so they lack force. Practiced on the wall first, where I felt kind of stiff when extending my leg. We shielded up and my partner was coach Anthony. Rather than move him with the teep I was moving myself backwards and my footwork was getting all messed up. Will work on the hip extension in my own time.

Learned elbow upper-cut for the first time.

Deload

Bench press
110, 135, 160 x 5

One-arm dumbbell press (left)
125 x 3, 9

Dips
10
50 x 10
70 x 8, 7+7 bodyweight,

Bent-over barbell rows
215 x 6, 8, 8, 7
Wide-grip with axle: 110 x 10