Did a fasted workout of about 20 minutes on Sunday morning comprised of 50 burpees and shadowkickboxing. Went to the beach, had a great time and ate some seafood, then woke up the next day feeling like hell. Very nauseous and also exhausted despite 8 hours of sleep. Forced myself to lift in the evening and surprisingly had a good workout. Swiss bar bench pressed 275x5, which is what I was trying for when I first got this thing but has been eluding me since.

Then, yesterday I had a good mat pull session by repping 565x8 off 7 mats, with 1 rest pause.

In injury news, my right forearm feels worse than ever after carrying the beach cooler with that arm on Sunday. I was actually worried about deadlifting with it and risking a tear when I don't have medical insurance. It held up fine but it sucks I can't use my log right now. I am still entered in a NorCal powerlifting meet that never got rescheduled after lockdown delays but I should find a new powerlifting meet, as well as consider a refund for that one (it's been almost two years now and the date is still "TBD").

Press
145x5
170x5
190x 4, 4
Damn, couldn't get 5. It always feels great on the first few reps and I'm sure I'll get it, but then I can't lockout the last. Not happy with where my press has been at since getting under 200 lbs bodyweight. Going to try switching things up next week. Hoping my forearm feels better enough to log clean and axle clean soon.
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Last two sets super-set with NG chins
10, 10

Press against bands
145 x 6 -> drop-down to no bands + 2 more reps
135 x 8, 8
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Super-set with NG chins
45 x 10, 10
70 x 8

Incline dumbbell press against bands
50s x 12. 12. 10
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Super-set with keg curls
165lbs x 10, 10

I hit a really strong Swiss bar bench of 305 on Monday. The weight shot-up so quick that I almost lost balance. Was expecting it to be more of a struggle. Did 235x3x7-8 super-set with rows after. Didn't go too crazy and kept it within an hour and 15 minutes because I had a club event in SF to go to, which was really fun. Felt the urge to get out after dealing with so much stress over the past week. Didn't have much to worry about recovery though, I had two full plates of Persian stews and saffron rice along with wheat toast before leaving, a protein shake on the drive over as well as before bed, got enough sleep, and woke-up feeling totally fresh and ready to train while everyone else I saw online was complaining about feeling bad and needing to drink less in their 30s. On that note, I tried one of the signature drinks being advertised at the club, gave it to someone else because it was like drinking candy, and ordered one with grapefruit juice and then cranberry juice instead. Not even a fitness choice, I just hate drinks that sweet and if I'm putting poison in my body it's nice to at least get some vitamins in with it.

Had another good session today doing squats:

Yukon squats
Up to 415x5
Drop-down to 365x5, 315x8, 225x8, 135x8, 50x8

Confession, I'm being lazy and just treating the Yukon as a straight bar with the weight calculations even though it's closer to 50 lbs. But hey, the round-down is to my disadvantage spec-wise so I'm not cheating.

Will return after 2nd job to do good mornings and abs.

So my toe got worse before getting better today. Could barely walk yesterday. Forced myself to do sets of 20 with 150 on the SSB, standing on the outside "blade" of my injured foot. Made do but I could see how continuing that will develop its own set of foot pain problems. Tried to go to the park in the evening but couldn't make it too far past where I parked so I just sat down on a bench nearby.

Ordered an orthopedic boot that's supposed to arrive today but I'm much better and can walk without a limp. Still some swelling but it seems to be on the upswing. Came back for a second leg session. 

SSB box squats

335 x 3 x 5

Good mornings

150 x 10

200 x 8

Did some shadowboxing last night, working around my injured foot. Really wish I could go running already.

Swapped out press with incline bench to avoid applying pressure on it.

Incline Swiss bar bench

Up to 205 x 7, 7 ,7, 7

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Super-set with dumbbell rows

115s x 9, 9, 9, 9

Incline band-resisted dumbbell press
50s x 12, 12
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Super-set with rear-delt flyes
35s x 15, 15

Keg curls
160 x 10, 12

Band curls

It's 100 today but I realized while driving to work in my no-AC car in a tanktop that it's not the heat that bothers me (unless I'm trying to sleep), it's wearing full clothes and being irritated at being a sweaty mess when attempting to look presentable for work. Being in a hot car is like being in a slightly-cooler Muay Thai gym where you don't get hit, that's pretty nice.

The old man is mobile and looking pretty good, continuous bad habits aside (smoking). Glad he's home.

Woke up and did 60 burpees (PR), exercise biking, and some shadowboxing. Somehow I messed up my right big toe yesterday and I can't bend or put any pressure on it, so I also gingerly practiced various high kicks back and forth across the living room. Total time was about 20 minutes. 

Work was dead so I had a ton of free time to do more training in the afternoon but a carpet cleaner who's over took up all my space and time. The old man is also getting out of the hospital today, which I'm grateful for.

Mat pulls (8)
565 x 8
* Not only did this come easier than last week but I didn't need to rest-pause this time. After a rough and hectic week it was nice to win one. Felt my mind being distracted as I bent down to set-up and told myself "You're either going to get it or you're not, don't even think." Seriously, screw psyche-outs in training.

Belt squats
6 plates x 8
9 plates x 8, 10

Will do unilateral leg work and abs later after getting home from the hospital. Distractions prolonged this session including work-from-home and meeting with a carpet cleaner.

Yesterday:

Swiss bar bench

225 x 3 

255 x 3

282.5 x 2, 1, 2

287.5 x 2, 2.5

230 x 8

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Super-set with dumbbell rows

50s x 8, 5, 5, 5

115s x 8, 8

* Didn't realize I forgot a 5 on one side, I was wondering why the weight disposition was throwing off my groove. Noticing this after three tries and feeling hungry, I took a short break to eat a slice of Dave's Killer Bread, a small cup of tomato parmesan soup, and a slice of cheesecake. Came back and got a 2, then baaaaarely didn't lockout for a last attempt at 3. I was able to get it just up enough to re-rack but it was as close to failing as possible. Bit of a chaotic group of sets but all those heavy lifts was good training for next time. The adrenaline dump after was crazy. 

Came back later at night after the hospital visit and did some tricep extensions, curls, and behind-the-neck bar presses.

Just came back from a roughly 30 minute night jog, only training I did today but I needed it.

Going through a rough time regarding my dad's health, he stayed in the hospital overnight yesterday and I visited him today. Did the bare minimum of training the past few days. Pressed 210x1 and also push-pressed it for 4, which was better than I expected. And yesterday I straight bar squatted 405 for 7, 8, and 6 across 3 sets. I should have waited an extra day to recover, my back and abs were the weak link from still being sore.

Woke-up and did a few minutes on the bike, 55 burpees (PR), some shadow kickboxing, and finished off with a more intense bike session. Total time: 17 minutes

Work day at home was real busy after this but managed to get in 1 round of 3 minutes on the heavy bag and 1 hill sprint, along with some shadow kickboxing.  

I haven't reported some injuries I'm dealing with. Left hamstring has been pissy for a few months now. It doesn't hamper lifting but I can feel it when I sprint uphill and it prevents me from kicking high. And a muscle near my right elbow as been in pretty bad pain since my first session of Poundstone curls (actually I did mention this before come to think of it). That prevents me from using my log, or doing any kind of clean really. 

Despite eating monstrously over the weekend, and plenty of days prior where I ate sweets when I didn't need to, I'm still looking lean. My strategy of "don't be a complete asshole with your diet and train a lot" works.

Mat pulls (9)
565 x 8
Initially did 7, stood-up, then immediately thought I could get another so I quickly re-wrapped and grinded up an 8th. I'm counting it, I've rest-paused on the ground much longer than that.

ATG SSB squats
Worked-up to 240, 290 x 8

Alternating SSB lunges
150 x 16
Did these after deloading the bar from the squats and proceeding without rest.

Deep Bulgarian split-squats
45 lb plate x 8 each side
Just some knee prehab.

Slow ab wheel reps
5, 5
Pausing at the hardest point is always killer, makes planks feel like a vacation in comparison.

Ate extremely well on the trip, although I started running out of food on Sunday. Nothing dire but had to use a naaaasty meal-replacement carton shake before bed rather than just a straight protein shake. The two Chipotle orders I brought with me were life-savers, and I ate big at every restaurant we went to. The hotel was above a pub so good food was never far away during the day (ordered their amazing lobster bake on two separate occasions). Final meal was a massive feast at the best Indian restaurant I've ever been to. My efforts paid off as I felt fantastic throughout the weekend despite drinking and sometimes getting 6 hours of sleep.

Monday:

Swiss bar bench

185 x 5

225 x 5

270 x 4, 5

225 x 8, 10, 10

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Super-set with Dumbbell rows

115s x 8, 10, 10, 10

Arnold press
50s x 10
-
Giant -set with rear-delt flyes and Swiss bar band-resisted curls

Band curls

Currently in Half Moon Bay for George's birthday trip over the weekend. Since this is a blog here's a pic while I wait for George to check-in:

Got in a fasted workout consisting of 50 burpees and some shadow kickboxing before breakfast today. 

I prepared well for this weekend and the partying. Organic protein shakes, protein bars, canned tuna, and pistachios are my snacks, along with my multivitamins. Also pre-made a big thermos of organic cran and grapefruit juice with vodka, which always leaves me feeling great after a night of drinking (after Halloween last year I hit a deadlift PR the next day and my friend was astonished I was even able to workout). To top it all off, stopped at Chipotle and got a burrito and a burrito bowl with double meat and guacamole so I have easy access to food in the room. Not worrying about low-carb dieting right now, I trained hard this week and I'm going to need decent calories while out of town. 

Also going to make myself so some stretches every day, my back has been killing me. 

Squatted up to 450x1 with the Yukon bar, and then did drop-down sets of 365x5, 315x8, 225x8, 135x8, and 45x8. Similar to what I did with the straight bar but much deeper reps on the top few sets. 

Today:

Press
155 x 3
175 x 3
197.5 x 3
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Last set super-set with NG chins x 10

Push press
197.5 x 4

Press
155 x 7, 8, 8
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Super-set with NG chins x 10, 10, 45lbs x 10
Taking a break from the cleans, my right forearm has been feeling nasty for a few weeks now. I think I strained something from one of the early times I did Poundstone curls.

Band-resisted incline dumbbell press
50s x 10, 10, 10
-
Super-set with NG chins x 45lbs x 10, 10

Keg curls
165 x 12, 12

Going on a trip to Half Moon Bay tomorrow for George's birthday over the weekend, going to actually bring some food with me instead of relying on outside food and protein shakes.