On Tuesday I did hill sprints followed by an aerobic workout in my room.

Wednesday was a good day. Went on a 45 minute run after work. Took a short nap and then in the evening went to Muay Thai where we sparred the whole session.

One particular thing I want to note is how I'm getting a little flaily when defending as if I'm trying to parry every single shot that comes my way. Keep that guard tight and move.

Someone got into my car last night. thankfully no windows were broken. It appears they forced the front passenger window down and unlocked the door. Stole my broken dash cam, tire repair kit, and air pump. Total value of stolen goods is about $60. Idiots didn't even steal my awesome Austrian Death Machine CD.

Been watching some Muay Thai tip videos and learn some new ways to locate. Took a cue from the Dutch style by dropping my hips back and it makes the swing come much more naturally. Going to be practicing this.

Was planning on going to Muay Thai tonight but Tuesday is the one day of the week where someone at the office isn't working late and I need to take the calls from home in the evening. Looks like I'm going to have to train at home.

Really good leg day yesterday. Worked up to 335x5 low-bar squat (315x5 now included).

Bench press
235 x 3
275 x 3
305 x 4
225 x 10, 10
235 x 10
-
Super-set with pull-ups
12, 14, 14, 14

Iron Woody band chest press
17, 20
-
Super-set with keg curls
160 x 10, 10

50-second chin-up

Band pull-aparts
15, 20

Good performance on the bench press. Session took pretty long but at least it was because I was taking work calls so there was a reason for it.

Mat pulls (9)
Up to 500x5
* Not hard, just working my way back up. Found my touch-n-go groove on the fifth rep but suddenly felt my belt dig hard into my ribs so I stopped there. Probably didn't need to but it was a startled reaction I had in the moment. Will go for 535x5 next week and evaluate whether I should set that as a weight to go for reps with or keep moving to 550.

Walking dumbbell lunges
50s x 14, 16
100s x 4, 8

Dumbbell split-squats
50s x 10, 10

Hanging leg raises
15, 15

I've confirmed that my blogger app is indeed erasing my log entries and it's not due to me resetting my phone. Ate up a bench press workout I was 90% done with editing yesterday. The lowdown: benched 285x5, 225x3x10, and did some Iron Woody band presses afterwards. Super-setted with pull-ups x 15. Terrific pump.

Did 6 straight minutes of skipping rope and shadowboxing (1-minute "rounds") followed by 20 minutes of an industrial dance-type workout afterwards.

Had a bit of a lousy squat day yesterday. The good news is I did my goal of a 325x5 lowbar squat. However, my upper spine was in more pain than usual and getting under the bar at 225+ required several attempts and psych-ups, which resulted in me being idle too long between sets. At one point doing assistance work with 275 I thought I heard a cracking sound but I was in no additional pain so I don't know if that was my imagination or just something totally benign akin to when people crack their knuckles or back.

I also came the closest to a catastrophe on the squat I've ever encountered. With the 325 on my back one of the patio pavers under my feet slid and my legs widened. Somehow I stopped it and was able to prevent myself from doing the splits, but barely. Kind of impressive I was able to stay balanced but if I had been squatting in the 400s or especially 500s this could have been bad. Will make sure to secure them from now on.

Enough mopiness. I slogged through and will attack again.

Strict press
170 x 5
190 x 3
215 x 1
-
Super-set with chin-ups x 10

Dumbbell press
50s x 12
115s x 8, 8
125s x 5 drop-down to 50s with Fat Gripz x 12
-
Super-set with chin-ups
10
Pull-ups of 50 x 8, 8, 8

Went to work after this. Will do some isolation exercises in the evening.

Deadlifts
Up to 500 x 1
* Very easy. I don't think I've lost any strength on this to be honest. Upper spine still hurts like usual but deadlifting doesn't aggravate it so whatever.

Walking dumbbell lunges
50s with Fat Gripz x 10
100s x 4, 8
50s with Fat Gripz x 20

Dumbbell split-squats
50s with Fat Gripz x 10

Trained in 102 degree weather today. It doesn't really make a difference to me. I'm always hot when I train in California outside. The heat is really only annoying at times of relaxation.

Benched 315x3 on Monday. Happy to be back at that level.

On Tuesday, did 3 hill sprints and an aerobic workout in my room afterwards.

Went to Muay Thai yesterday. 4 other people, 3 of them inexperienced girls and the other a very young boy. Good on them but not having comparable training partners sucks. Hate to say it but I may switch gyms due to price and class size. First half of the class was just conditioning which I usually don't like to do it since I do it at home. The rest of it was partnering up and throwing a mid left kick followed by any two punches. My first partner was the coach, thankfully it. I need to practice my body kicks more so this was a welcome drill. Ended with everyone getting in a rope and playing tag where we had to leave as soon as we got kicked without checking. Pretty fun and helped me focus on maintaining balance while multitasking. I landed plenty of kicks and people did not acknowledge them by leaving, however. The little boy in particular would come up with a reason why the kick I landed didn't count.

Squats (low bar)
Up to 315 x 5

Front squats
225 x 8, 8
275 x 7 super-set with dumbbell split squats of 50s x 8

Slow good mornings
135 x 10, 10

Axle strict press
165 x 3
180 x 3
200 x 3
-
Super-set with chin-ups x 10

Dumbbell press
50s with Fat Gripz x 15
115s x 8, 8, 8
-
Super-set with chin-ups x 12
50 x 8
Pull-ups 50 x 8
Chin-ups 50 x 10

Went on a 40-minute run last night. Pretty fast pace, definitely more than what I would call a jog with short bursts of sprint attempts (I say that because my hips were sore and I didn't go full blast).

Low-bar squats
135, 185, 185, 225, 275, 285, 295 x 5

Touch-and-go deadlifts
315 x 5 (overhand)
405 x 5 (mixed grip)

Getting back in the powerlifting game. Low-bar squats (which I've never done before) don't seem to hurt my I injury area.

Did 39 push-ups in Muay Thai yesterday (was going until the timer ran out although I was getting pretty tired; never been good at push-ups).

Bench press
235 x 3
265 x 3
300 x 4
235 x 12
-
Super-set with barbell rows
3 plates x 12
4 plates x 10

Iron Woody band press
10, 10, 12, 15
-
Super-set with barbell rows
4 plates x 10, 10, 10

Slow pull-ups x 8

Band pull-aparts x 10

Keg curls
160 x 8, 9

Band curls
10

A previous version of my blogger app has been continuously erasing posts I type into it, hence the week-long hiatus. Installed a different version that I hope doesn't have the same issue.

I did my front squat workout yesterday and then went to Muay Thai. Too much to report that's not fresh my head anymore.