Box squatted up to 330x5 for 2 sets and then 350x5. Moved on to benching 265x3x5. Whole body was sore so the bench press was tough and after the first set I intended to move down, but decided to try and tackle the same weight and the next two sets came easier.

Whew, my body hurts, but in a good way. Feel like I've paid my dues to merit the next days off. Will do cardio tonight.

Squatted 425x5 on Thursday. Failed to strict press 182x5; only got 3. Going to do more push pressing.

Have been doing Muay Thai practice on my own as well as plenty of running. I have also lifted for 4 days straight because I'm going to be up late on New year's Eve and have to work early the next day. Want an earned day of rest with plenty of work behind me.

Stayed in on Saturday to watch UFC.

Had an awesome Christmas at my friend Azzy's place. Dinner and Death Guild that night. He's interested in having me train him but right now is still recovering from some injuries and wants to go at his own pace.

On Monday I wrenched my neck in my sleep somehow. Tried to squat and I just couldn't move right. Got up to 385 for a single. Slightly tweaked my back from being all misaligned so I stopped after 330x5 afterwards. Went straight from my gym to Heart Attack Hill and did 4 sprints before going to a Christmas Eve and birthday dinner for my aunt.

Going to return to squats today after work.

Went to Muay Thai Wednesday on Wednesday. Did some 50% sparring. Gym has since been closed until the day after Christmas.

Did my deload week. Trained twice on Saturday in order to do a buddy workout with George and friends. Got a good pump.

Barely overhead pressed 200 on Saturday, but I got it. Did dips for assistance work. Felt pressure in my sternum so didn't go over 50 lbs. Went to a work party that night and had lots of Korean food.

Sunday was just a rest day after all the drinking. When I drink it's usually organic juice I supply from Trader Joe's and vodka, which leaves me feeling 100% the next day and able to train at full capacity. This time all I had access to was beer and soju, which left me with a very rare hangover. Stayed in bed and played Zelda on Switch for a lot of it.

Monday I did a deload squat workout of up to 300x5.

Came home from work and did some yoga in the afternoon.

Got paired with a tall guy at Muay Thai. He asked if my name was Persian and said he was Turkish. Nice guy but a little annoying to work with. Kept peppering me with corrections on how he likes the pads to be held that I haven't heard from anyone else ever before. Also kept gassing and telling me to switch sides even though he fell well short of the 25 kicks on each side. Work through it! Come my turn he held the pads high. I actually SHOULD be able to comfortably kick at the height he held at, but my hips just felt tight. Might be losing flexibility from squats and neglecting stretches. Misfired and jammed my toes. Felt like amateur hour, ugh.

Ended by throwing light combos ending with a leg kick, rotating between various partners. Kept everything extremely light, which miraculously everyone abided by. Was able to focus on technique. I hope for more drills like this.

Busy Friday. Worked up a 535 deadlift attempt and couldn't break it off the ground. Tweaked my back warming up with the safety squat bar and might have had a mental hang-up about pulling the trigger. Dropped back down to 455 and did 5 touch-and-go reps, the likes of which I've been getting a hang of. I also did 405 x 3 double overhand touch and go during my workout sets. Finished with SSB box squats for 330x3x5 before heading to work.

 At about 5 I left the office and headed straight to Muay Thai. Open gym day with about two other people training there. Put my headphones on and did rounds on the bag for the entire 45 minutes. Came home and after a quick meal I did some office work in my room, then some Captains of Crush grip work and leg curls on the Swiss ball before going out on a 30-minute jog.

Squatted a fairly easy 470 on Monday.

On Tuesday I did 2 bouts of hill sprints and a 25 minute jog afterwards.

Yesterday I lifted and went to Muay Thai. Axle benched up to 280x4 and did a first set last run with 220x14. Because of this and due to wanting to get a deeper ROM, I went 10 lbs lighter on dumbbell presses and still only managed 3 sets of 7 with 115 lbs in my left hand (usual 100 in my right).

I was the only one who showed up to class! Coach Anthony worked 1-on-1 with me holding the mitts. Formally learned the overhand right for the first time although I've tried to throw it on my own before. Not coming nearly high enough with the trajectory. Legs started cramping up very badly. Coach told me I'm done and that we worked hard enough in 30 minutes to constitute an entire usual class. I told him I could still drill some boxing on the heavy bag without using kicks, which I did.

Had an awesome weekend going to the Dickens Fair with friends on Saturday (no training) and then finally doing the group workout yesterday. Like I already knew, dumbbells only went up to 50 lbs so I just did an easy session to get a pump. Would have actually loved to challenge myself with some crazy rep schemes but bizarrely enough I strained my tricep pretty bad deadlifting on Friday. In 15ish years of lifting that has never happened to me. Was able to press dumbbells with no pain but rows and pull-ups hurt. Kept it light, got an OK pump, and helped train George.

SSB box squats
Up to 290 x 5

Deadlifts
Up to 500 x 3
Intended to do only 1, but felt too easy to leave it at that.

SSB box squats
330 x 3 x 5

Co-worker requested a schedule switch today so I got to train in the morning before work at 12:30. Kept this session fairly breezy because the buddy workout is on for this Saturday, the day after tomorrow, and I will be hitting upper-body again.

Overhead press
150, 170 x 3
190 x 1, 2
Delts were a little sore coming in. Couldn't eke out a third. Improved bad day strength from a few weeks ago.

Tate press
35s x 10
50/35 x 10

Incline skullcrushers
50/35 x 7

Chin-ups super-set with last set of OHP and tricep work
8, 9, 8, 8, 8
First time doing these singe before surgery. No issues. Will gradually weight.

Band chest flyes, band curls

Muay Thai yesterday involved striking the Thai pads. Mostly punches, with the occasional kick on command. While the other trainees continuously switched striker and pad-holder, I worked with coach Tyler and hit the entire hour. Started to get tired but kept on like a machine. Am making significant strides in recruiting my upper-back when striking. Also less flat-footed when throwing, which automatically cues my hips more. All of that comes together to help with stamina. Still getting mixed up when combos get too long. 

Switched to southpaw eventually. I actually learned to strike southpaw but switched many years ago. Awkward but competent. 

Switch kicks felt ugly, but can probably chalk that up to fatigue. Only kicked at the end of class.

Yesterday evening after work:

Axle bench press
205, 235 x 3
265 x 6
Last set super-set with T-bar rows x 4 plates

Dumbbell press
125/100 x 7, 8, 6 -> drop-set to 50s x 12
Super-set with dumbbell rows of 125/100 x 8

Dumbbell skullcrushers
50/35 x 6 -> drop-set to 35s both hands x 4

Dumbbell curls
50/35 x 8, 8

Facepulls

Friend workout on Sunday fell through, so I went on a run by myself in the evening for about 45 minutes and did some Muay Thai form practice.

30 minute jog last night.

Morning workout:

SSB box squats
Up to 290 x 5

Deadlifts
315, 415 x 3 (overhand)
485 x 0, 3
Belted up after not being able to rip up 485. Not necessary but I should start using my belt more.

SSB box squats
330 x 3 x 5
Hise shrugs x 18 after last set

Captains of Crush grippers
Trainer x 10
#1 x 10 left hand, 8 right
10 left, 8 right
#2 x 0.9 left, 0 right

After hanging out tonight in SF, friends are going to workout with me tomorrow. Didn't do abs or hamstrings for that reason and to save time for today's plans.