Bench press
Work-up to 225 x 3

2-board press

315 x 1
370 x 0

335 x 2

345 x 2

Incline Swiss bar bench press

165 x 10

185 x 8

205 x 6

165 x 13

Kroc rows

125 x 30

Lying rear-delt flyes

15s x 20, 20, 15

Super-set with dumbbell curls

50s x 8, 8

35s x 10

Hammer curls

35s x 3 x 10

Switched to board pressing because my shoulders still feel fried from that max effort bench press workout last weekend. Got up to 225 on the bench press before I switched. 

Just barely missed pressing 370. Bar got stuck for a few seconds just before lockout before it came back down. I would have had it if my shoulders felt fresher.

With that said, there has been a lot of max effort grinding the past few weeks during these feast-heavy holidays. It's been fun and I've gotten stronger, but I'll be scaling that back. Returning to the boxing gym this week. Speaking of boxing, I missed recording a couple of home training sessions, but one involved 4-minute rounds of shadowboxing with 3 lb weights when I should have been giving my shoulders a break, haha.

This week will be a deload. Body needs it.

Yukon bar squats 

460 x 3

Drop-sets of 410x5, 320x10, 230x10, 140x10, 50x10

Reverse hyper single leg curls

200 x 20

 

Good mornings
140 x 10
190 x 8

Crushed this and only stopped at 3 reps because of my hip. That was feeling better this session than last, by the way. I brought my massage gun down to the gym and used it on my hip between sets.

Done at 10pm, felt tired and hungry, and actually walked away at 405 because I figured I should come back the next day when I was well-rested and with more food, but then turned back around because I'd already come this far. Was pretty surprised at how light everything felt.

Back has been feeling fantastic, by the way. Foam rolling regularly has made a world of difference.

 New Year's was fun. Went to a gaming party at Cayce's house. Mostly played F-Zero and Shenmue 2 on my Steam Deck that I was hoping to hook-up to the TV that was being occupied by Mario Party, but alas, it never happened. Someone noticed F-Zero GX though and invited me into the garage where a Gamecube with a boot disc was running and I got to play it with a GC controller. It controlled SO well that way.

I fretted over what plans to pull the trigger on for New Year's, but this was the right call. Super fun yet close to home so I could leave at 1:30 and be home in 20 minutes with no long-distance travel hassle. And it was just so fun to get drunk and geek out over videogames.

Anyway, back to motherfucking bizness:

Seated Arnold press

80 lb dumbbells x 10, 9, 9, 8

Super-set with pull-ups: 15, 12, 12, 12

Dumbbell skullcrushers

50s x 10, 8, 8

Super-set with hammer curls

50s x 10, 10, 8

Tate press

50s x 8, 8

Super-set with concentration curls

50s x 10, 10

First I tried to barbell overhead press and my shoulders felt painful once I worked-up to 95 lbs. I really ran them through the ringer on Saturday with that max bench press workout. It wasn't that bad and I could have worked through it, but when I tried dumbbells and found them more comfortable, I opted for the Arnold press, which I've made good gains on since the last time I hit that.

My shoulders were done after the 4th set so I went pretty tricep-intensive after that. I had also just read an early arm workout that Bruce Randall did in his heyday with multiple sets of extensions and curls and I was in a bodybuilding mood afterwards.

Since I'm on my second week of no boxing gym (they were closed last week and are on a reduced schedule this week), yesterday I donned my breath restriction mask, a wool beanie, and two layers of sweaters to shadowbox in my living room with 3 lb weights. 2 round for 4 minutes. Went outside afterwards and hit the heavy bag also for 2 rounds, 4 minutes, then went on a 1.8 mile jog afterwards.

I'm making my minimum round time at home 4 minutes, so 3 minutes for drills in the gym and 2 minutes for sparring feel easy.