Entry #980

Ordered a new pair of Fat Gripz to replace my lost ones. Also included in the package a pair of Mini and Monster Mini bands. Finally. All these years I've been contending with my mega-strong Iron Woodies for everything from benching to squatting, so the diversity will be most welcome. Now I just need to get some chains, a sled to drag, and dig out my boards from the closet and I just might start looking like a powerlifter.

I have no idea what the hell a "Cyber Monday" is, but with sales like this I'm down with it.

Also rereading Beyond Bodybuilding. I try to read two books at a time, one fiction and the other non-fiction. Right now I'm doing three (Beyond Bodybuilding, Fist of God, and Sun and Steel).

Entry #979

SSB box squats:
150 x 5
200 x 5
240 x 5
270 x 5
275 x 5
> Legs were sore from the day before yesterday, but still felt really good on these. The stool was at about parallel, maybe a little less.

One-armed overhead dumbbell press:
70 x 5
80 x 5
80 x 5
> Wow, never pushed a dumbbell this heavy overhead while standing, yet it felt incredibly light. Just last week 60 was enough. It's probably because I've only done this movement after barbell pressing before.

One-armed EZ bar deadlifts:
155 x 5, 5 

SSB good mornings:
150 x 10

Band and cable rows

Duct-taped the loose padding around my bar. The pic below shows how short the handles are; I only get about a half-grip with them. Gonna bring a measuring tape next time to record the diameter so I can get some piping as extensions.

Entry #978

Safety squat bar squats:
150 x 5
240 x 5
290 x 5
295 x 3
300 x 2
> Reps were very slow, for the most part. Didn't want to strain with my shoulder so I went in being very cautious. Still working out the form for things, like where to keep my elbows so they don't hit my knees. Felt kick-ass to be under the bar again, though.

One-armed dumbbell press:
100 x 5
110 x 5
100 x 8

Dumbbell rows:
Every dumbbell under 100 is unmarked, so I can't even record what I did, haha. I did one set of 30 with something, then did 100 for 8. I'm bending over with no bench, since I can't support myself with my arm.

One annoying quality is that the handles for my bar are too short to wrap my hands fully around. I only get around half a grip. I'm wondering if there were some detachable handles on it before that didn't come with it.

Entry #977

Got a safety squat bar. Picked it up from a CraigsList seller for $150. I was at a museum with the girlfriend right before so I had much-needed help getting it transported securely in lieu of my left arm being functional.

Gym was closed by the time we got back so it's sitting in my car until tomorrow. I'm not worried about theft because any burglar smart enough to want a SSB to the point of stealing it is alright in my book. I'll still craterize his spleen, though.

On a side-note, I can't believe there was no Persian section at the museum.

Entry #976

Shoulder is getting better, albeit very slowly. That was one nasty accident, but I'm committing my fortitude to stay north of vag.

I make my own silver linings, though. Since I won't be able to squat for a very long time, and my new gym is absolute tits and nobody is ever using the weight room, I'm finally at a point where I can start building my own arsenal of gym equipment. My first buy: a safety squat bar. Picking it up tomorrow. Had to wait a few days before management approved it, but yesterday they said I can bring in whatever I want.

Thanksgiving was awesome, even though as a Canadian it should have been in October for me.

Dislocated my shoulder again. Frustrating as hell.

New gym is tiny, cramped, run-down, shabby, and limited...which kicks ass. Nobody is ever there. Had the entire place to myself for an hour and a half during what would usually be peak gym hours. Feels really private. The owner is also open to me bringing in my own equipment.

This is basically the entire room:

Entry #973

Canceled my gym membership at 24 Hour. I'm going to a rundown athletic center instead. It kicks so much ass. It's almost always empty, and the owner is letting me bring in my own equipment so I can stock it up with whatever I want. Definitely the next best thing to having my own gym, which this practically is anyways.

Squatted 375 x 2 last time. Felt really out of practice. Gonna start doing more assist work for quads.

Did deadlifts on Friday. 445 x 5. All's well.

Bench press:
235 x 5
255 x 3
295 x 5

Incline bench press:
205 x 6, 6, 4
185 x 6
165 x 8

Face pulls:
70 x 30

Kroc rows:
135s x 20, 15, 12, 12

Curls

Having a rough night. Not much analysis churning. Back to Breaking Bad.

Entry #971

Did a cardio circuit of burpees, mountain-climbers, squat thrusts, shadowboxing and kick practice. Only needed about 6 minutes to feel an effect. Immediately after I went on a 50 minute walk. 

I've had great success "stacking" activities this way. The EPOC produced by the interval training accelerates lipolysis during the walk (and well after). It saves time to boot, too.

Entry #970

Overhead press:
155 x 5
175 x 3
195 x 3
> Been more than a week since I've pressed and even longer than that since I've done bench or any kind of assistance work for my arms. I think I put out the fire just in time. 

Dips: 
55 x 8, 8, 7, 7, 5

Face pulls:
60 x 30

NG pull-ups:
12, 8, 8, 7, 5

Curls

Ugh, when taking time off for a meet I need to eat as if I'm bulking. The only way I ever progress on a calorie deficit is with a high training frequency. My press regressed as a result.

Speaking of which: http://www.youtube.com/watch?v=5PDNhIbTLR0

Almost took 1st.

I'm in a power clean competition tomorrow. No, I don't train cleans. No, I don't have a belt. No, I'm not going to even practice before the contest. It's gonna be like going off-roading in a Civic: it's only manly if you do it the hardest way possible.

Entry #968

Deadlifts:
350 x 5
395 x 3
440 x 6
> Felt like I was lifting in a swimming pool. Incredibly easy. It's funny how the human body works. One day has to suck so the next can be prosperous.

Romanian deadlifts:
315 x 10, 8, 6
> Pronated grip.

RKC planks super-setted with chin-ups
> Did these because I didn't do any lat work last time. Goddamn, doing upper-body pulls with deadlifts feels awesome. Something I want to try more in the future.

Entry #967

Lost .2 pounds. Okay, that's a little TOO slow. Going to reduce how much I eat at night by a little bit, and if that's not enough, one cheat day will have to fall.

Did a "I'm Not Doing Shit" day for overhead press. Barely got 195 x 4. Felt incredibly weak.

Halloween kicked ass. My costume cost 78 cents for tin foil.

Entry #966

Squats:
280 x 5 (forgot that I was only supposed to do 3)
320 x 4
360 x 5
> Smoothest and easiest set of squats I've done in quite a while. After months of changing forms and trying to find a sweet spot to accommodate my shoulder I've finally found my groove. I'm doing low bar squats now, too. All sets were ATG, since I'm descending quickly and taking advantage of the stretch-reflex to bounce out of the hole.

Step-ups:
145 x 5, 6, 6, 6

Leg press:
5 plates x 10
> Just getting some easy extra volume in since I've been skimping on the accessory work for squat day lately. Wanna know what's sad? I can let the machine come all the way down on me and it's still not enough to equal the range of my squat depth.

RKC planks:
60 secs, 15, 9 

Using PWO shakes less and less, pretty much only on upper-body days. After this I simply had dinner.

Entry #965

Woke up at 5:22 today. 5 hours of sleep, but it was worth it to get my schedule back on a sane level where I'm not going to bed at 5 am. Felt hyperactive on the drive over.

Bench press:
215 x 3
245 x 3
280 x 7
> Last rep was tough.

Incline bench press:
190 x 8, 7, 5
155 x 8
135 x 10

Kroc rows:
125s x 20, 18, 15, 15
> Felt like I was going to vomit. Awesome. Still no straps in the mail and I forgot to bring my wrist wraps, so I gutted it out raw again. Next week I'll bring my own dumbbell handles and go much heavier. 

Preacher curls:
70 x 8, 5

Jacuzzi after. I felt dead and on the verge of puking and being in the hot tub made me feel like I wanted to take a nap right there, but after I stepped outside I felt perky and hyper again. 

Entry #964

Yesterday I employed Wendler's INDST method: I'm not doing shit today. Felt shabby so I went in, deadlifted 415 x 5 after working up, and went out. Might do planks today for some ab work and use my Crush grippers.

So pissed about losing my Fat Gripz.

Entry #963

I weighed 214.8 today, which is about half a pound less. It's slow-going but that's perfectly okay.

I'm going to start getting even stricter with carbs during the week while getting more cardio in. After a while of doing that I'll reduce my cheat days from two days a week to one. I think I'm going to go all the way to 200.

I'm also drinking way less milk, which is good because this organic shit is expensive. I'm not sold on that whole line or anything, but I read an interesting excerpt from Thibaudeau about regular milk containing more estrogens. Maybe, maybe not, but it tastes way better. It's just milk, anyways. Why are you brainless mutants reading this far of my post about it? Jesus.

Overhead press:
145 x 3
165 x 3
185 x 7
> Still a little sore going in. All the great ab work I've been doing has been helping with stabilizing the weight. 

Dips:
50 x 8, 8, 8, 8, 6
> Failed a 7th, watch out for that. Supremely deep and making sure to keep my elbows tucked.

Incline lat flyes:
17.5s x 20
12s x 15
6s x 15
> The front of my shoulders have been consistently sore lately and it makes me worry about muscle imbalances. Getting some rear delt work in for shoulder health and stability. Not heavy, just focusing on getting a pump there.

Chin-ups:
50s x 8, 8, 8, 7, 6 

Realized at this point that I lost my Fat Gripz. Fuck!

Entry #962

Yesterday, benched 365 x 8. Came so close to getting a 9th but couldn't lock my right arm completely out. Lesser men would have counted it. Chest and shoulders were and still are majorly sore from weighted dips, which affected performance.

Did Kroc rows with a 125 lb dumbbell for 15 reps, 4 sets. Should definitely get straps. I'm all for training my grip but the dumbbell just starts to tilt to one side and gets anchored to my hand by the bell so grip is out of the equation anyways. Also might be good to get wrist wraps when supporting myself on the bench. Dollar Tree has $1 ones.

Today~

Squats:
260 x 5
300 x 5
340 x 6
> Didn't push to max reps because my right knee was bugging me. It's crazy. When I went under the bar to unrack it my knee hurt, but squatting all the way down resulted in no pain at all. Just goes to show what good form can do for you. Not 100% sure what's up with the knee but it might be from when the chain on the belt I was using for dips swung smack into it and left a huge bump. I thought it was just superficial damage, but maybe not. Guess I'll chalk it up to that for now, but it wouldn't hurt to look into doing my HIIT sessions on grass instead of roads from now on. 

No quad work because of knee.

Standing cable crunches:
130 x 10, 5 sets

Round Table pizza post-workout.

Have a $5 gift certificate for anything in the gym store. Asked the guy how much a 5 lb case of ON whey is and he goes "$86? $87, $87." Who the fuck would be dumb enough to buy that? Jesus.

Entry #961

Did 10 minutes of HIIT, 12/45. One of the best sessions I've had. Going to try reducing HIIT frequency to only twice a week and see if I can keep it up.

Foam rolling and stretching after. Used powerlifting bands to stretch my hamstrings.

Entry #960

Deadlifts:
300 x 5
350 x 5
395 x 10 or 11
> Lost count again and I don't really care. I wasn't going for max reps anyways. One thing I noticed, though, was the grip in my left hand kind of faltering. Looks like I'm stronger with left hand being pronated than supinated.

RDLs:
275 x 10, 10, 8
> Haven't done these in years, so going easy for now.

RKC planks
> Had some guy interrupt me on these to ask me how many reps he should be doing to bulk up because his bench press was stalled. Tried to open his eyes to what strength training is. 

Been going on hungry walks on every off day, just haven't been recording them. Looking lean.

I also got a pair of cheap-ass $7 mitts from Ross. My shoulder has been feeling really stable for a long time, so I'm going to tip-toe back into fight training now.

Entry #959

Weighed 215.4 lbs this morning. Wow, 5 lb drop. I'd be concerned but last week I was loading on creatine so it's probably water weight.

Overhead press:
135 x 5
155 x 5
175 x 8
> Easy, almost no struggle or grind on any rep. I'm learning to not kill myself in the early stages of the cycle and to save the gut-wrenching efforts for the last week.

Dips:
45 x 8, 8, 8, 7, 7
> Going much deeper and staying much more upright than I used to. My elbows almost go up past my ears.

Chin-ups:
45 x 8, 8, 8, 6, 6
> Bar is a pain to hold, thin and slippery. 

Seated alternating curls with Fat Gripz:
40s x 16, 12, 8

Refreshing deload. Actually picked up quite a few things, namely that I've been doing high step-ups wrong. I lowered the platform and stopped pushing off so much with my back foot and got a much better contraction in the working leg. My new favorite unilateral movement.

New maxes for this cycle:

Overhead press: 225
Deadlift: 510
Bench press: 345
Squat: 440 

Entry #957

Trained at Crunch yesterday. Fuck them. I did squats in the MaxRack (using a freeweight barbell, of course) for up to 365 x 3. Unracking the bar is so precarious in this retarded machine; I have to practically do a lunge to get the bar in and out. I feel pretty proud of myself for being the only person in the short history of this gym to manage freeweight squats.

Next, I wanted to do high step-ups. Derp, no can do, because the only way to get a barbell on my shoulder is the MaxRack, and its frame is too short to stand up on anything. This means I can't overhead press anywhere, either. I settle for Wendler's I'm Not Doing Shit method and leave after squats. 

Today was good, though. Did about 8 minutes of HIIT in the morning, and then went gym-hunting. My first choice is an actual powerlifting gym called Sledge, but they have to "accept" you after you shoot them an email. I'm still waiting for them to return mine and set up an interview.

I went to a community center, which had the crappiest gym ever (forget racks, they didn't even have benches), and Portland Athletic Club, which kicked ass. About two minutes from the apartment and there was literally nobody else there. As hole in the wall as you can get. As such everything was retro, old and shabby, but that's the way I like it. Plus since it's so secluded and it being a private facility I can probably stash my own equipment there.

Our lease is up in November, though, so my God-tier option is to get an apartment with a parking garage and build my own gym.

In the meantime I'm signing up for another month at 24 Hour using cash. Shoot me.

After all that I went to the gym for a second round of cardio, with high depth jumps, TGUs (2 sets of 3, both arms), and jump-roping.

Entry #956

Did 430 x 5 on deadlifts Tuesday and felt overtrained. Actually looking forward to next week's deload. Could have done more than 5 but something didn't feel right about busting out 10 reps of 430. Looks like this is the end of my high rep run, I'm gonna keep things 5 and under on deadlifts from now on.

Bench press:
230 x 5
260 x 3
290 x 5 or 6 (lost count)
> Hate it when that happens. I was listening to Scott Mendelson being interviewed on Iron Radio during warm-ups and it just so happened to give me a pretty good briefing on bench pressing. I've also decided I really want some steel-toe boots to bench in.

Neutral-grip dumbbell press:
125s x 5

Supinated cable rows
205 x 8, 5 sets 

Entry #955

Overhead press:
150 x 5
170 x 3
190 x 5
> Felt glyco-depleted, despite sipping a protein shake between sets. Eat more carbs pre-workout.

Arnold press:
85s x 7, 5, 5, 5, 5

NG pull-ups:
55 x 5, 5, 5, 5, 5

Bilateral hammer curls with Fat Gripz:
55s x 8, 7

TGUs:
25 x 3
30 x 3, 3

A change I'm making is to no longer do intense cardio on the same day as lifting. My reasoning before was to relegate those days to the fatiguing training and then have recovery days of walks, yoga, etc. I find that recovery is better if I space things out more evenly.

Also, I've been reading old entries and goddamn, I miss the crazy exercise variety I used to do with Westside. Gonna stick with the plan until I finally hit a true 5/3/1 and then stall on my weight for singles before I bring in floor pressing, board pressing, box squats, reverse-band stuff, etc.

Entry #954

Squats:
270 x 5
310 x 5
350 x 5
> Fibula pain is completely gone. Gonna start doing more cardio this week and doing Turkish get-ups again, this time never without a padded surface for my knee. Really wish I could do low bar squats, but my shoulder has come so far in so little time that that's just me being greedy. Stability before flexibility, like McGill says.

High step-ups:
65 x 6
85 x 3
105 x 3

Weighted crunches 

I'm doing depth jumps as a warm-up and I feel like it's translating fantastically to squat performance. Currently I'm going up to 9 plates stacked on top of a waist-high platform. Assuming the stool is 28 inches and each plate is 1.29 thick, I've estimated it to be about 40 inches, more or less.

Entry #253

Lifted on 5 hours of sleep, maybe less.

Bench press:
215 x 3
245 x 3
275 x 8
> 15 pound increase in a week. What'd I say about it being all in the form? One thing I feel like I'm not doing enough of is pulling the bar apart hard enough to engage the lats. 

Neutral-grip dumbbell press:
120s x 6, 5, 5, 5, 5

Band pressdowns:
x 25

Supinated cable rows:
165 x 12, 12, 10, 10, 10

Seated dumbbell curls with Fat Gripz:
37.5s x 16 

Got a heating pad and it's working wonders for my back. I don't have back pain or anything, it just feels damn good and relieves stiffness after deadlifts.

Ate a big dinner and about to go for seconds at Cheesecake Factory now. I'll be the guy with the tiger carcass.

Entry #952

Deadlifts:
315 x 3
365 x 3
405 x 10

http://www.youtube.com/watch?v=lYsM6ma5cYc

I feel like I wasn't ripping the weight off the floor like I've been aiming to do lately. My lockout was the stronger portion of the ROM. It's probably a result of so many high rep sets and not enough maximal pulls. It's been ages since I've done anything less than a 5RM. My plan is to let the routine sort me out and get me there eventually as I continue to up the weight, but I'm a little cautious about the increased chance of injury in the meantime.

Good mornings:
205 x 8, 8, 8, 8
135 x 12

Jackknives on exercise ball:
8, 8, 8, 6, 8
> Pretty decent exercise. Not as good as planks but they help heal my back.

Entry #951

Got a digital scale to record my weight more accurately at home. In the morning on an empty stomach with no clothes I weigh 216. Lots lighter than I was expecting. Think I might go all the way down to 200.

Back was massively sore all the way up until yesterday, but still did squats. Took it easy and did 330 x 6. My right fibula has been hurting for a few weeks during squats, right below the knee. Not sure what's up with that, but it might be from sitting on my knees too much. Also did high step-ups with just the bar, an exercise I picked up from reading Angel Spassov.

Today:

Overhead press:
140 x 3
160 x 3
180 x 8
> 1 rep improvement at a lighter bodyweight. Swell.

Arnold press:
80s x 8, 8, 6, 5, 5

NG pull-ups:
45 x 8, 8, 6, 5, 5 

Bilateral dumbbell curls with Fat Gripz:
50s x 8, 8, 8 

950

Lifted at a different gym today, the one I plan on moving over to.

Bench press:
200 x 5
230 x 5
260 x 8
> Was aiming for at least 10, but my back is sore from Tuesday to the point that it's extremely debilitating; I can hardly bend over. It was all arm power because I couldn't get a strong arch. I'm not sweating this.

Neutral-grip dumbbell press:
112s x 8, 5, 5
80s x 8
60s x 12
> It's the only way to get a full ROM with my dumbbell handles, since I have to use big 25s for plates. I like the grip, though. Makes me feel like I have a Swiss bar.

Cable rows:
135 x 15, 12, 10, 10, 10
> These machines are all over the place. 200 on one is the equivalent of 90 on another.

Turkish get-ups:
12 kg x 3
> This place has kettlebells. Still doesn't make up for the lack of a power rack, though. 

Deadlifts:
295 x 5
337.5 x 5
385 x 12

Good mornings:
205 x 8, 8, 8
135 x 12

Leg raises:
35 x 12, 10, 8
Weightless x 15, 12
> Worthless exercise. Ditching these for something else next week. 

Deadlifts went fine, but good mornings made my back ridiculously sore. Haven't done them in a long time.

Entry #948

Did five hill sprints last night. I'm not doing them in rapid succession anymore, but instead resting and going at it again when I feel rested. I'm doing this so every run is at max performance.

I also did, and am planning on to start doing regularly, yoga. Shit's pretty hard.

I'm also going to no longer relegate Turkish get-ups to an afterthought and will start doing them at the end of every workout except squat day. I already do a lot of prehab movements as warm-ups, so this should work even more effectively for injury prevention. Gonna start with 3 sets of 3 reps.

Overhead press:
130 x 5
150 x 5
170 x 9
> Same amount as about three weeks ago, but the fact that I did 5 reps instead of 3 in the build-up sets, that I'm no longer on creatine, and that I've been losing even more weight leads me to be happy with this.

Arnold press:
75 x 10, 8, 7
(Standing)
60 x 3 and 50 x 3 (one set)
35 x 10
> Tired out fast. Shoulder felt prime, though.

NG pull-ups:
35 x 8, 8, 7, 5, 5

Bilateral hammer curls with Fat Gripz:
42.5 x 10, 10, 10 

Going to go out and sprint later tonight. 

Entry #946

I have DSL again. Updates should be more frequent.

Deload went great. There were actually a lot of things I wanted to record but didn't have the means of doing because of shitty internet.

Maxes I will be operating with this time:

Overhead press: 220
Deadlift: 500
Bench press: 340
Squat: 430

945

Had the day before yesterday recorded but Xanga ate it up. Did band-handle squats, 365 for 3. Today and the rest of thebweek is a deload, and I don't think it's worth recording.

944

Success. No shoulder pain. In fact, my shoulder felt better after lifting.

Bench press:
225 x 5
255 x 3
285 x 6
> Wanted to get 7, but oh well. Shoulder felt great but I feel mentally held back, like I can't really power it up as explosively as I should be vying for. Better to be careful, though.

Crazy plates:
175 x 8, 8, 8, 8, 8
> Whoa. Used the 10 lb plates instead of 25s. Despite going way heavier it's so much easier when the plates don't hit the floor.

Dumbbell rows:
142 x 5, 5, 5, 5, 5
> Never pulled this heavy with one arm at a time before. Used my own dumbbell handles.

Preacher curls:
85 x 12

943

At the gym right now benching, the weight feels like air. About to try my heaviest set. Hopefully my shoulder holds.

942

Deadlifts yesterday: 417.5 for either 7 or 8 reps. Lost count. If it was 7 then I did less than last week, 8 and I did more. Oh well, I'm only going to stress my week 4 maxes compared to the next cycle.

Been doing lots and lots of hour-long walks, and so far have done hill sprints twice this week. Decided to move these onto the same days as lifting so that the day after can be a more complete restorative day, with just walking as exercise.

Yesterday I did something stupid. I stretched my shoulder quite extensively to make it more flexible for powerlifting squats. Today it kept clicking as result. I didn't even realize what it stemmed from at first. No pain at all, I can just feel it click when I move the arm above my head. It did it a bit on my walk, too. I violated the utmost important principle I learned from Stuart McGill: stability before flexibility. I'm not going to worry about doing low-bar squats right now. I can bench and overhead press, and that's pretty damn miraculous. Just going to keep doing band-handle or Olympic squats for the foreseeable future.

When I was doing the stretches my shoulder hurt for the duration of them, but I felt it was productive pain. Not going to accept that anymore. I'll work on flexibility when there's no pain from pulling it way back.

Not sure if I'm going to barbell bench tomorrow, just out of safety. Might do dumbbells.

941

Overhead press:
140 x 5
160 x 3
180 x 7
> Shoulder hurt a little bit. Not sure if it's just that I'm reaching my weight limit for the state that it's still in or if I need to focus on keeping tighter.

Dips:
45 x 5, 5, 5, 5, 5

Pull-ups:
45 x 5, 5, 5, 5, 5

Mediocre session; felt shaky and hungry during OHP. Eat more carbs pre-workout, even on low carb days.

940

Squats:
265 x 3
305 x 3
Band-handle squats:
345 x 6
> Figured out the source of my hand pain: low bar squats from last week. As a result of poor shoulder flexibility I was supporting too much of the weight in my hands. Hurt much more this time so I changed the exercise to use bands. Weight suffered as a result of the stance difference.

Front squats:
225 x 6, 6, 7

Planks

940

Squats:
265 x 3
305 x 3
Band-handle squats:
345 x 6
> Figured out the source of my hand pain: low bar squats from last week. As a result of poor shoulder flexibility I was supporting too much of the weight in my hands. Hurt much more this time so I changed the exercise to use bands. Weight suffered as a result of the stance difference.

Front squats:
225 x 6, 6, 7

Planks

Entry #939

Bench press:
210 x 3
240 x 3
270 x 8
> This is actually considered 5 lbs less than doing 255 x 10 last week, according to my rep calculator. Oh well. Considering this is my first time going this high after my shoulder injury I'm happy with my performance.

Crazy plates:
155 x 8, 8, 7, 6, 6
> Plates kept hitting the floor. Use 10 lb plates next time.

Dumbbell rows:
125s x 8, 8, 8, 7, 5

Preacher curls:
70 x 8, 8, 6
> Just guessing the weight of the EZ bar, they vary.

Drinking more red wine after reading about the anti-estrogenic factors.

Entry #938

Midnight training last night:

Deadlifts:
307.5 x 3
357.5 x 3
395 x 11
> First set was the hardest. 395 felt very light.

GHR, with bands:
7, 7, 7
Bodyweight:
6, 7
> Ditched the resistance to isolate the hamstrings better.

Ab-roller

Entry #937

Went on a 50 minute walk. Felt fucking hungry. I'm sitting at home now waiting for my steak to finish.

I'm no chef but I think I make a pretty badass steak. Use organic butter with live microbial cultures, cook the steak (I use chuck because it has more fat) until rare, and drench with olive oil and feta cheese. You're on your way to becoming Kratos.

Entry #936

Several hours after lifting last night I did hill sprints. First time doing them in Oregon. It's not nearly as steep as my favorite one in California but it gets the job done, and it's much longer. Did one test run and three full-out sprints.

Entry #935

Overhead press:
132.5 x 3
152.5 x 3
170 x 9
> Shoulder felt great.

Dips:
25 x 8, 4 sets

Band pull-aparts:
25

Pull-ups:
25 x 8, 8, 5, 5, 5

Curls with Fat Gripz:
50s x 8, 7, 6

Left hand has been hurting really badly for some reason the past few days but it felt much better today.

Entry #934

Posting this from my phone.

Major milestone again: I can do bench press and low bar squats.

Thursday:

Bench press:
195 x 5
230 x 5
255 x 10

Crazy plates:
140 x 9, 10, 9, 8, 7
> Got the idea to use these as shoulder rehab from Louie Simmons.

Dumbbell rows:
125 x 8, 8, 7, 6, 5

Curls

Today:

Squats:
247.5 x 5
285 x 5
325 x 9

Clean-grip front squats:
205 x 7, 3 sets

Planks

Entry #933

Went swimming early in the afternoon, and went on an hour-long walk in the evening. Starting to look real slim.

Cheat day tomorrow. Fuck to the yeah.

Entry #932

Back on 5/3/1. Starr's routine was KILLING my shins, probably from doing Olympic squats ATG (still can't do low bar squats with my shoulder).

Sunday:

OHP:
122.5 x 5
140 x 5
160 x 10

Yesterday:

Deadlifts:
285 x 5
330 x 5
375 x 12

Not counting accessory work

Basically I seem to be at the same level of strength as I was before my shoulder subluxed. That's pretty good.