Bench press
215, 250, 285 x 6
215 x 15
-
Last 2 super-set with T-bar rows
3 plates x 12
4.plates x 10

Iron Woody band chest press
10, 10, 10, 12
-
Super-set with T-bar rows
4 plates x 10, 10, 10, 12

Keg curls
160 x 8, 8

Band pull-aparts
10

20-second chin-up

Front squats
245 x 5
285 x 3
315 x 5
275 x 1, 7
225 x 10
*Set up issue on that first set of 275. Using a narrower stance. Just feels better with the front squat.

One-legged RDLs
3 plates x 8, 8

was planning on going to Muay Thai tonight but they're doing fence work in the backyard and I don't have a chance to lift in the early afternoon. Have to lift in the evening when the workers are done for the day.

Just did 15 minutes of skipping rope alternated with shadow boxing rounds. One minute each round with no rests.

Got home from work early today and am waiting for George so we can hangout and thought I'd squeeze quick update. After work yesterday evening I did HIIT for 15 minutes.

Strict press
165 x 5
190 x 3
210 x 1
-
Super-set with chin-ups
10

Incline bench press
205 x 7, 8, 7
160 x 10
-
Super-set with chin-ups
11
50 x 9, 10
30-second Chin-up

Slow wide-grip pull-ups
8

Iron Woody chest-flyes x 12

Curls

Blogger app ate up a long and detailed entry for my bench press workout. Quick rundown is I front-squatted 300x6 on Monday and benched 310x3 on Tuesday.

Went to Muay Thai yesterday. Class size was bigger than normal. Partnered up with someone who smelled really bad with Thai pads. Did a really simple combo of 1, right kick, 1-2, left switch kick. When I was holding, this guy would suddenly stop after awhile and look down. Confused, I asked, "Need a break?" No answer, just looking down. I thought he didn't hear me so I asked louder, "Taking a break?" Still no answer. I actually find it annoying if my training partner is too quiet during training and doesn't provide me feedback or doesn't acknowledge feedback I give them, but this was another level. Weird. Happened 4 or 5 times, too.

Axle strict press
155 x 3
175 x 3
200 x 3
* Not being a barbell it's always a guessing game where hand placement needs to be in order to have even weight distribution. On the final set it was definitely lopsided in my grip and I tried to adjust on the fly. That's why I was so suspicious of my math in adding the weight up; this felt like air. Did have to rest-pause for a second on the third rep but that usually kills my strict press momentum and is grounds for failure.
-
Super-set with chin-ups x 10

Incline bench press
200 x 8, 8, 8, 8
-
Super-set with chin-ups x 10
50 x 8, 9
Pull-ups x 50 x 8 drop-down to bodyweight x 3

Iron Woody tricep pressdowns, curls, band pull-aparts

Working early this Friday, so training will be in the afternoon. Cool shot of me at Muay Thai on Wednesday. Gonna try and make it to sparring this evening.

Strict press
145 x 5
165 x 5
187 x 3, 3
Super-set with chins x 10

Incline Bench press
110 x 8 followed immediately by 160 x 8
200 x 5 drop-down to 180 x 3
200 x 7, 7 drop-down to 160 x 3 and 110 x 3
Super-set with chins x 10
50 x 8, 8, 10

External rotations with a band

Preacher curls
35 with Fat Gripz x 8

Concentrations curls
35 with Fat Gripz  x 9

Pretty weak day. Remembered how tired my shoulders got at Muay Thai yesterday. Incline bench started out poorly but got better. Crazy pump at the end though.

I've noticed that when I'm feeling weak I rest longer to try and make my sets stronger. It rarely works out that way and I end up taking way too long for a non-impressive amount of weight lifted. So this ended up being a 2-hour session even though these poundages were not worth that. Been doing a good job of pushing the pace until now, gotta keep that up.

Made it to Muay Thai last night. I'm at the point where I'm good enough at skipping rope that I never trip up and my shoulders start to get tired. Good problem to have, just have to keep building stamina. Paired up with a partner and worked on 1, 2 to the body, 3, right leg kick, dodge the right hand, then angle back and throw a 1-2. Happy to work on angles and footwork. We did variations of this throughout the session and switched up partners.

Coach announced that one of the most prominent female Peruvian Muay Thai fighters was seated and watching and to go say hi. By the time I was ready to leave though she was gone. Damn, really wanted to meet her. Don't remember her name.

Bench press
215, 245 x 5
280 x 6
Super-set with T-bar rows
3 plates x 10, 10

Dips
50 x 10, 10, 10
Super-set with T-bar rows
4 plates x 10, 12
5 plates x 10, 10

Wide-grip Bench press
135 x 12
Super-set with wide-grip pull-ups x 10

Curls, band pull-aparts

Mediocre bench, but got a good pump. Running on 5 hours of sleep.

Front squats
300 x 3 x 5
* Now that I have some OK weight I'm going to settle in to a front squat routine of 3x5 twice a week.

One-legged RDLs
165 x 8, 8
190 x 8
* This is definitely a hamstring exercise I'm going to keep once I'm healed.

Leg raises

Did 3 hill sprints and a 10 minute jog later in the evening.

Deload

Bench press
135, 165, 200 x 5

T-bar rows
3 plates x 10
4 plates x 10, 10, 10, 10, 10

Dips
15
50 x 10, 10, 11, 11

Facepulls