Weighed myself again in the afternoon. Despite drinking a lot of water throughout the heat today, I weighed 191.2! If that's accurate, it's amazing how much water I sweated out throughout the day. I have not been ceasing my lunch break walks in the triple-digit weather. 

If I break into the 180s, it'll be the first time since my teens.

Paused bench press 

305 x 2

275 x 4

Wide-grip bench 

235 x 8, 7

Super-set with dumbbell rows 

125 x 8, 8

Close-grip bench

245 x 6

225 x 8

Super-set with dumbbell rows 

125 x 8, 8

 SSB squats

380 x 5, 4, 3

Hise shrugs

380 x 2 x 10 (done at the end of first and last squat set)

SSB front squats

240 x 10

Russian twists

45 x 10 for each direction

Whew, happy with this. Felt like a ton at this bodyweight but despite the awfulness, I forced a lot of explosiveness out of the bottom. Could have grinded out more reps with ugly form but experience told me it wasn't worth risking my back.

Squatting narrower than I used to with this bar, which made it a surprise when I noticed my left hip was hurting when I lay down to sleep. Seems better the next day after a night of sleep. Lower back is VERY sore but not in an injurious way. Can still move and bend fine. Such a different feeling from last month's back injury.

Weighed 195.2 this morning.

Went to boxing again on Wednesday. Going to keep increasing my attendance from a norm of 2 days a week to 3-4. Making 4 the standard will be the minimum I need to be competitive.

Very big class size, typical for Wednesdays, but I like the busy environment. Space isn't a problem because this coach is good about breaking up people into groups and putting half on the bags and the other half out in the open. Also seems like a lot of people don't want to step up into the boxing ring, so I tend to shadowbox up there.

3 rounds skipping rope

3 rounds shadowboxing

3 rounds freestyle on the heavybag

1 round partner shoulder-tagging drill

2 rounds of blocking, slipping and rolling with partner throwing 1-2-3s and 3-4s, alternating between dodging and attacking after each combo

Ab work and stretches

I was happy to work with the tallest guy in the gym once again, who usually comes up and asks if I want to partner up.