Axle strict press
145 x 5
165 x 5
190 x 5
* Finally got this, and pretty easily too.
-
Last 2 sets super-set with chin-ups
10, 12

Axle strict press against bands
120 x 2 x 10
-
Super-set with chin-ups
12
50 x 8 -> drop-down to bodyweight x 5

Axle incline bench press
170 x 9, 10
-
Super-set with pull-ups (wide and narrow)
50 x 5 -> drop-down to bodyweight x 7
50 x 8 -> drop-down to bodyweight x 5

Iron Woody band chest press
20
-
Super-set with purple band curls

More curls, facepulls, band pull-aparts

Did 10 minutes of an aerobic workout yesterday before breakfast. In the evening after work was another 10-minute shadow kickboxing session followed by 1 hill sprint and a job afterwards.

Couldn't break 550 off the ground once, then tried again and got 2 reps before the bar rolled off the single mat I had it on. In retrospect I obviously should have just adjusted my standing angle but in the moment I wasn't thinking and I tried to push it back. Couldn't budge it after that.

Did belt squats with with up to 7 plates yesterday for 8 reps, paired with 150 lb SSB good mornings for 2x10.

As for cardio, did a 10-minute shadow kickboxing round with breath restriction implements and headgear last night, followed by 4 hill sprints and a 10 minute jog afterwards.

Bench press
235 x 5
270 x 5
305 x 5
* Excellent, nailed this after being stuck on 300 for the past several weeks.
-
Super-set with dumbbell rows
50s x 10
50s x 10
100s x 9

Dumbbell press
115s x 10, 9
-
Super-set with dumbbell rows
115s x 10, 10

Dips
70 x 8, 10, 10
-
Dumbbell rows (bilateral)
115s x 8, 10, 10

Decline push-ups
30
-
Super-set with wide-grip pull-ups
15

Keg curls, facepulls

Squats
317.5 x 5
365 x 5
415 x 5
315 x 10, 10

Called it here just because of the absurd amount of time this took (2 hours). I feel mentally held back because of my shoulder bone pain. Going to set a timer from now on to push the pace a bit.

On the upside, 365 felt a lot heavier than 415, which was really light.

I'm planning on hitting a fun workout with neglected body parts like hamstrings and abs tomorrow morning on my day off. Looking forward to it.

Axle strict press
160 x 3
180 x 3
200 x 1, 3
-
Last set super-set with neutral grip pull-ups
12
* Bar drifted in front of me on the first set attempt. Second set came easily.

Axle strict press against bands
110 x 13, 11
-
Neutral grip pull-ups
12, 14

Axle Incline bench press
160 x 10, 12
-
Super-set with neutral grip pull-ups
14, 15

Been doing a lot of cardio I haven't been recording. I've settled into a routine of coming home from work in the evening, doing a 10-minute shadow kickboxing round followed by a run afterwards. But that's not all. For the kickboxing session I wear my headgear and some form of breath-restrictive implement like a paper dust mask to up the misery, along with warm clothes. The purpose is to instill suffering as a norm in preparation for sparring days.

In addition to this I also did 12 minutes of shadow kickboxing yesterday morning before breakfast.

Deload

SSB squats
Up to 290 x 5
240 x 10

Bench press
Up to 210 x 5
-
Super-set with Meadows rows
1 plate x 12

Dips
20
50 x 12, 12
-
Super-set with Meadows rows
2 plates x 12, 12, 12

Iron Woody band press
15, 12
-
Super-set with wide-grip pull-ups
12, 12

On Tuesday and Thursday, the days I didn't lift, I've been early and then coming home to do a 10-minute shadowkickboxing round, followed by a 30-minute run afterwards, Yesterday also included 3 hill-sprints preceding the steady-state run. Also been doing more static stretching.

In other news, my left shoulder bone continues to bother me while my vertebrae that's been aching since May has gotten a little better. Band pressing seems to aggravate the shoulder more, and of course low-bar squatting puts me in pain. I don't have a real solid solution right now. I'm continuing to squat and get stronger. It doesn't seem to be getting worse but it's also not any better, either. It also hurts when I stand up after I've been sleeping, so I'll experiment with ways that minimize pressure when on my back and avoid sleeping on my left side entirely.

Deload

Axle strict press
90, 110, 130 x 5
Last set super-set with chin-ups
100

Incline bench press
130 x 10
-
Super-set with chin-ups
12

Incline bench press against bands
110 x 8, 9, 9
-
Super-set with chin-ups
12, 12, 12

Incline bench press
180 x 8, 9
-
Super-set with chin-ups
11, 12

Deload

SSB squats
200 x 5
240 x 5
290 x 5
240 x 3 x 10

Good mornings
150 x 10

Swiss ball leg curls
10

Ab wheel
10
-
Super-set with Swiss ball kettlebell crunches
50 x 10

9-minute jog afterwards

Bench press
230 x 5
265 x 5
300 x 5
* Finally nailed this after 2 prior attempts of falling short. Weight felt light. The band training is working great.
-
Last 3 sets super-set with with Meadows rows
1 plate x 8
1 plate x 8
2 plates x 8

Bench press against bands
175 x 8, 9, 10
-
Super-set with Meadows rows
45+45+35 x 8, 8, 8

Axle strict press
145 x 5
165 x 5
190 x 4, 3
* Still fell short of 5.
-
Last set super-set with close-grip pull-ups x 10

Arnold press
70s x 8
80s x 5
-
Super-set with pull-ups
10, 12

Incline dumbbell press
80s x 8
-
Super-set with pull-ups x 12

Band press
12, 12
-
Super-set with pull-ups x 12, 12

Woke up at 4:30 after 5 hours of sleep and couldn't go back to sleep, so I got up to train early.

Squats
Up to 460x1
* Came pretty easy, just felt kinda shaky and prone to losing my balance.

SSB squats
290 x 9
310 x 10

SSB lunges
150 x 18
170 x 18

SSB good mornings
170 x 10, 10

Did hill sprints and a jog in the evening after work.

Bench press
265 x 5
300 x 3
335 x 2
265 x 9
-
Last 3 super-set with Meadows rows
45 plate x 2 x 10
45+45 plates x 10

Bench press against bands
155 x 10, 10
-
Super-set with Meadows rows
45+45+25 x 10
45+45+35 x 10