Mat pulls (9)

Up to 585 x 4

505 x 9

* Getting better at handling this beast each week. Felt very strong today, the weight was much easier to rip off the mats than usual for the reps I did get and 0 missed starts is a great thing for me. Simply did not have it in my back to do a 5th.

Deadlifts

315 x 20

Axle cleans

160 x 4

I was feeling nauseous as hell by the end. Max effort pulling followed by 20 reps was a lot of pressure on my stomach. I'm going to do my lightish squats and abs tomorrow, this took me long to get through. 

Press

170 x 5

190 x 3

215 x 0, 0, 0, 1

-

Last 3 sets super-set with pull-ups

8, 8 ,10

* This is stupid, but I was so surprised I was having such a battle with 215 that I broke my own rule about session brevity and kept at it until I got it. I just needed that personal victory. Felt notable weakness and lag in right arm compared to left, that side was dragging behind and I could tell the barbell was crooked in the air. Not something typical (no pain or anything like that though).

UPDATE: It is dawned on me mid-sessiom while doing lighter presses that I was using a wider grip than I usually do and my triceps felt out of it until adjusting.

Press

145 x 10

135 x 10, 10, 10, 

-

Weighted pull-ups

45 x 8, 10, 10, 10

Yukon squats

325 x 5

375 x 5

425 x 5

315 x 10, 10, 10, 10, 10

* Back was the weak link here, reracked on the first 315 rep thinking I might have to do these sets later but got through with no twinges. Legs are feeling real strong despite being hungry and knees are pain free.

Was running on 4.5 hours of sleep and was struggling mentally on the very last set. Just felt kind of floaty and out of it. The weight was light and I'm kinda annoyed I didn't press the time more despite the fog, but good session nonetheless.

Sidenote: I've seen a bunch of people online talking shit against Jon Andersen's enhanced physique and Instagram personality. I just have to say WTF at that latter point. It's an obviously intentional over-the-top persona (he was a pro wrestler), I think it's awesome. Each post puts a smile on my face while also providing a good, simple nugget of life advice. People take themselves way too seriously (and without having much to show for it).

Bench pressed 315x3 on Thursday, very easy. Strength is going up despite a miss on my last bench session.

Press

155 x 3

182.5 x 3

202.5 x 3

155 x 9

-

Super-set with pull-ups

8, 8, 8, 9

Skullcrushers

50s x 9, 8, 8, 8

-

Giant-set with dumbbell curls

50s x 9, 8, 8, 8

-

Giant-set with pull-ups

8, 8, 8, 8

Decline push-ups

19, 10-> Switch immediately to band chest flyers x 12

-

Super-set with band Y-rows

19

Done in 70 minutes, including warm-ups. Got a painful pump, exacerbated by elbow sleeves.

Bought the Deep Water book After having the sample sit in my Kindle library for a few months. I mean this as a huge compliment, but you wouldn't mistake the writing being from an English major or anything yet it's brutally effective in its simplicity. Thoroughly enjoying it. The opening story immediately grabbed me. 

Completely unrelated but I'm loving having a cat again. I'm a guy who's only had odd little critters like reptiles and amphibians most of my life so a dog or a cat as a pet is a big deal to me. 

Bench press

227.5 x 5

263.5 x 5

300 x 4

-

Last set super-set with dumbbell rows of 125 x 12

Fell one rep short. Shoulders felt sore from previous upper-body session.

Returned at night after work.

Swiss bar bench

225 x 8, 8, 10, 10, 9

-

Super-set with T-bar rows

4 plates x 8

5 plates x 10, 10, 10, 20

Poundstone curls

50

Mat pulls (9)

Up to 585 x1
500 x 10

Only had it in me to grind out a single today, so showed 500 what's up. Called it here to take a friend to a doctor's appointment.

Total time spent here was 45 minutes, which is quick for me even with this little amount done. I spend a lot of time in my gym warming-up because of my knees and back. My aim for 2022 is to push the pace and make around 70 minutes the norm for a full work-out.

Phil Stevens commented recently that he's training 6 days a week in 20 minute workouts so he doesn't miss a session. No matter what,  giving up 20 minutes is doable in a day. I'm taking the cue and doing shorter workouts with higher frequency when my schedule requires it.

Totally forgot to upload this a few days ago so putting up what I jotted down.

Press

150 x 5

170 x 5

190 x 5

150 x 10

Super-set with pull-ups

8, 10

Skullcrushers

35s with Fat Gripz x 10

-

Super-set with dumbbell curls

35s with Fat Gripz x 10

Yukon squats

Up to 420x3

315 x 8, 8, 8, 10, 10

Didn't try for 470 based on how heavy 420 felt. I think the strength is there but it was a bad day, either from being hungry or going too long without squatting heavy and having bar shock from the walkout.

Everytime I write an analysis like that I end up concluding that it's an excuse and at the end of the day the summary is I was too weak.

Anyway, a problem: eating this much leaves me nauseous when I wake-up, causing me to either undereat for breakfast or force a big meal down for way too long a time. Either way, I end up hungry when I train. This isn't inherently a bad thing but I want bang for my caloric buck if I'm putting the effort in, otherwise I would just train fasted. 

I end up eating my biggest meal before bed, which causes the morning nausea cycle to start all over again. 

Solution: eat what I can within 30 minutes, then train 45 minutes later no matter what. And be strict about these times, adjusting as need be (but once it's in writing, no changing on the fly).

Also cut down on the nighttime meal a little bit, with the expectation that things will start to fall in line and I'll be hungrier during the day and can eat more consistently large meals throughout. 

Woke-up coughing and having lifted heavy twice yesterday I decided to give my body a break today and squat tomorrow. Did some stretches and a light shadow kickboxing workout this afternoon.

Made some green tea with honey, ginger, and lemon today, and had turmeric with milk as well as a turmeric pill (supposed to help with coughing).

It's also been awhile since I've just gotten outside and enjoyed it for its own sake, partly due to the recent rainy weather. Today I stepped out on the balcony and sweeped, getting some natural vitamin D while my cat explored.

Nighttime

Swiss bar bench

185 x 10

205 x 10, 10, 10, 6

-

Super-set with dumbbell rows

115s x 10-12

Dips, curls

Hit up Costco after work which is why the session was so late at 9:30, but foodwise I'm set for now. Yesterday I also treated myself to a Chipotle burrito and today I've got two Costco hot dogs with a slice of pepperoni pizza.

Bench press

260 x 5

295 x 3

330 x 0, 2

260 x 8

-

Last set super-set with dumbbell rows

115 x 10

* On the first attempt at 330 I didn't even go for it and react based on how heavy it felt. Took a break to assess whether I should go for it and then tried again. Literally said "Holy shit" as I reracked because I was blown away how 295 felt heavy and 330 felt like nothing. 

Called it here to go to work. 

Had a fun but hectic New Year's weekend extending into Monday with a work dinner. Sensing a crazy schedule, I did a light but fast-paced full body workout on Friday. Intensity wasn't off the chart as I was battling illness that incentivize me to get tested for COVID, which was negative thankfully.

I didn't even keep track of the rounds because I was figuring out what would be a good combination of things to hit. I organically settled on axle thrusters with 110, giant-set with chin-ups and Yukon squats with 135. I think it was around 6 rounds of that, finishing up with a set of 20 push-ups.

Nothing crazy but it got me breathing, which was making me cough. Because this workout was done before I got tested I wanted something easy to recover from.