Yukon squats

340 x 15, 8

Incline axle bench

180 x 7, 3

160 x 8, 8, 8

-

Super-set with chin-ups

8, 10, 12, 10

Finished this in about 45 minutes, a decent portion being the transitional set-up from squatting to benching while in a zombie-like state of fugue. I wanted 340x20 but it'll be something to work toward now. 

Bench press

Up to 265 x 10

Kroc rows

125 x 31

Pause bench with 4 sec eccentric

205 x 8, 7, 6 -> Rest-pause for a few seconds, then 3 reps of close-grip bench (no pause)

-

Super-set with dumbbell rows

125s x 10, 10, 10

20 push-ups

That slow-negative bench was pretty hard, going to keep that one for a bit.

Pouring rain today, but the tarps have been helping. Need to weight the ones on the balcony down to keep the patio where I'm lifting completely dry, as there was still plenty of drippage from the gaps caused by the wind, but it was much better than it would have been with no protection. Rainiest season in the area since 2005, I read.

Nighttime: came back after work and did about 30 minutes of ABCs, devil presses, upright kettlebell rows (more like high-pulls really), sit-ups, and planks. This was very spontaneous and I had no plan going in, but I'll definitely keep track of the reps next time. Body was a new level of tired and achy after this, I'm hooked.

Woke up before alarm at 6:08 and started the morning off with 100 burpees, a PR. A few brief rest pauses here and there.

After work:

Mat pulls (4)

515 x 8

405 x 15, 10

Ended the session at this point to train my client, then came back in the evening to do some split-squats with 110 lbs and use the reverse-hyper.

Great training day.

I'm really enjoying training my current client by the way. I realized I like this kind of gig if the trainee is enthusiastic about lifting. What turned me off from trying this out a decade ago was having to be a motivator to someone who's not that into it. That's why I would never be a good salesman. I really could not care less if you want something or not, I ain't gonna try to convince you.

Press

160 x 10

135 x 10, 10, 9

-

Super-set with pull-ups x 10, 12, 15, 12

Barbell skullcrushers

115 x 10, 12

Keg curls

20, 15

Lateral raises 

Squats

385 x 12

315 x 18

Just got over being sick, still coughing a little. Wish I had gutted out more on the 385 actually. When my back starts fatiguing I think I underestimate how much more I can still fight. Flex the abs and bang out more. Pretty cool that my legs were good for more though.

Had to go to work so will return in the evening and take 315 for some more.

Returning at night after a too-long Costco run, no warm-up, and having just popped an edible before deciding no you know what, I want to lift tonight no matter WHAT.

No warm-up, knee sleeves, and in running shoes.

Squats

315 x 12, 14, 12

Reverse hyper

135 x 12, 12

Bench press

245 x 5

275 x 3

310 x 3

Pause bench

205 x 10, 10, 12

Kroc rows

125 x 30, 30

Dumbbell rows (squeeze at the top)
125 x 10

Did this while sick. Nothing too debilitating but energy level was a bit down. Of course, I celebrated feeling under-the-weather by PRing on Kroc rows. By about rep 27, my bicep would get completely numb and it was truly just back pulling by then.

 Mat pulled 515x2 yesterday off 4 mats. Body really didn't want to pull heavy, but I'm glad I haven't had any MISSED reps in a long time now. Anyway, that was fine, but I sent my muscles a message that there are consequences for that decision. Immediately dropped-down to 405x17, then 315x15, then 225x10, stopping only because of my back. In retrospect, I could rest-pause and keep punishing myself.

Going on 6 weeks without a day off now. In that time I have secured other job offers and now have a back-up if I need it, but after playing hardball with my boss he is cooperating with my demands and now I'm working by choice to keep the company running. Will work Sunday from home again if I cannot get Saturday off.

Press

150 x 5

170 x 5

190 x 4

Push-press 190 x 6

145 x 10, 10

-

Super-set with pull-ups

10, 10, 12

45 x 10

Squats

355 x 5

405 x 3

455 x 5

335 x 15, 13, 12

Last set dropped to 225x15, 135x10, 50x10

* Had 2 reps as a goal for 455, so nice. I've noticed that working with higher rep ranges lately has the first rep of anything over 405 feeling kinda heavy...and then the second rep feels the same or lighter. Compared to how I was before, I can just keep going. 

Even though I have never ran a consistent super squats program before, I have enough experience to know one should absolutely take advantage of higher rep squats when you're gaining weight. Used to do it with a 50 lb kettlebell for 50 reps a decade ago and that worked out pretty well for my standards at the time, my barbell squat went up from that. 

New 50 lb kettlebell and Cerberus belt came on the same day, already got two roughly 10-minute living room workouts in with them. Still figuring out the structure to make it easier to record, but I messed around with thrusters and upright rows in a circuit fashion. Biceps and shoulders are feeling sore but legs feel like they haven't worked-out at all.

Bought another tarp to cover my balcony with to keep underneath it where I lift dry in this weekend storm but the wind shifted it and the backyard patio is still soaked. I could say fuck it like I always do and just squat in the rain on wet pavers but I'm taking this as a good opportunity to get acquainted with the kettlebells. My reverse-hyper has the biggest tarp over it and is staying protected.

Got to sleep in today (until 8) and did an 11 min session before breakfast:

5 minute bike 

40 burpees (half push-ups with squats, half just drop and back up)

50 kettlebell swings with an upright row 

Have an interview at 11 so good to start the day right.

Bench press

225 x 3

265 x 3

295 x 5

-

Last set super-set with uni dumbbell rows

115 x 10

Pause wide-grip bench

185 x 10, 10

205 x 10, 10

-

Super-set with unilateral dumbbell rows

115 x 10, 10, 10, 10

Dips

20, 15

-

Super-set with dumbbell upright rows

50s x 20, 20

Mat pulls (5)
515 x 9
405 x 15
1 rest pause to get the 9th. Despite preparing my place for rain I overlooked my chalk bucket and had the chalk ruined. Didn't think it'd make much if any difference but was surprised at how much the bar kept slipping in my left hand. I use two different strap types due to unknown reasons of losing the other in each pair, and the Iron Mind, which really nice, is much more slick-feeling. I actually like the rougher texture of the no-name brand. Also forgot to put a clip on the left side so the plates were starting to slide off (or I did put a clip but it was loose and it fell off). None of that mattered, got it done.

Dumbbell split-squats
50s x 10

Landmine RDLs
4 plates x 15

Woke-up and did a fasted circuit comprised of some Muay Thai warm-up drills we used to do in class like high-knee skips and bear crawls, the exercise bike, and 20 push-up/squat burpees. Total time was roughly 5 minutes. Breakfast at the office during the work meeting is bison, quinoa, and veggies (turned down the crappy bagel sandwiches from Noah's, but accepted the coffee). These days my breakfast is usually either bison or a weightgainer.

Even if it's no more than a few minutes I'm going to make some kind of workout a staple in the morning everyday before work. It really gets my head and body in the right place.

Ordered a Cerberus strongman belt from Kalle's website Starting Strongman. Had my eye on it for awhile.

Very crazy day today. First, had it with my boss over the phone and stood up to him. Then, got word that my coworker whom I was covering today and had just seen yesterday passed. Still processing a lot of things.

Went on a run twice today, once during the day and again at night.

Press

140 x 3

160 x 3

180 x 6

140 x 10, 10, 10, 10, 10

Super-set with pull-ups

20, 20, 15, 15, 20, 15

Squats

335 x 3

385 x 3

430 x 7

315 x 10, 15, 15, 12

 Was going to squat in the rainy weather last night but work and chores had me running very late. I could have still done A squat workout, but spontaneously decided to do some circuit training with a 50 lb pair of dumbbells. Movements included Arnold presses, curls, upright rows, push-ups, and chin-ups. Also did the reverse-hyper with just the 45s on each end because my back had been hurting for 3 sets of 10 and then took the keg out for a walk.

Total workout time was 30 minutes.

I actually took the time to go to Home Depot during my work break the other day to buy 2 tarps to cover my equipment. Want to protect the reverse-hyper as much as possible, but I also covered up my weight tree. Going to buy a couple more and make this a habit so I can cover my bars and strongman log.