Entry #1005

Shoulder rehab today.

Turkish rollovers: 3 sets of 5

Turkish get-ups: 5 sets of 3 

Hamstring stretches with mini bands between sets and foam rolling all along my back after. Ate very clean today. Lots of lean hamburger meat, tuna, sardines, dolma, almonds, kiwis, pomegranate aerils, and fresh olives from the Mediterranean bar at the store. I weighed 214.4 in the morning, and with martial arts over the next three days I'm planning on getting back into cutting weight seriously.

Felt good to take it easy after a strenuous week.

Entry #1004

Free gym session at Impact today. There was nobody else there so I worked the bag. Five rounds, two minutes each. I'm really getting comfortable with whipping the jab out without any problem from my shoulder. At first I was getting into my old habit of stuffing my punches but eventually I found my range. Conditioning is the best it's ever been at and I can go for days. I never got tired rolling with anyone in BJJ, either. Compare that to the 2005 Bullshido throwdown where I verbally submitted to a guy on top of me. The reason? I was too gassed. Pathetic.

Went home, took a long nap, and then lifted.

SSB box squats against monster minis:
250 x 3 x 5

Overhead press:
165 x 3 x 5
> Shoulders were sore from all the boxing, and I'm just easing into things in regards to my shoulder. Really had to fight myself not to just do 185. Also, I'm really digging the thumbless grip on this movement. 

Face pulls:
25

Deadlifts:
365, 405, 450 x 5
> Technically a PR. Much better than last week, especially considering that my back was hurting just the day before yesterday from hang cleans. First rep is always the hardest. The pressure in my head was so violent that my music actually sounded distorted.

After that I went to a playground and did~

NG pull-ups:
15, 10, 6, 5, 5

It's worth doing pull-ups there instead of the gym for that optimal neutral-grip set-up.

Fantastic day overall.

Entry #1003

Boxing tonight. The regular coach was out so one of the experienced students was the sub. It really sucked. The first half was a basic tutorial of how to throw a 1-2, then follow up with a left hook, and then finally a right cross. The advanced guys were along for the ride, and we were basically treating this as a warm-up. After shadowboxing I got to hold the mitts for a girl who I got gave pointers to before switching. Didn't get anything really productive done because she held her hands out like a mummy with her face turned away, afraid of getting hit, but she was nice and I wanted to instill confidence in her, so I just made do. Finally, it was time for the experienced guys to spar. Only I couldn't because I didn't have a mouthguard. WTF. I guess I should have known so I'm not going to blame anyone but myself, but there was no mention to bring a guard in the email, and I figured the instructor would be cool enough to let me do my thing if I told him I wanted to. I'd understand if this was some wise grandmaster who had a meticulous formula of tutelage for me to follow, but he was just a student. Let me throw hands, man.

Ended up spending 30 minutes just standing around and watching. There was nothing for me to do. I could have shadowboxed, I guess, but I was hoping to jump in for a spar that never happened. No hard feelings, but just a bad class.

I was hanging around when BJJ started feeling like I just wanted to leave, but the coach saw me and invited me in. I ended up having a terrific time. Learned how to crank a kimura from my back. Again, though, I kept tapping even though I didn't need to. At one point I decided that I should make my partner actually work for the sub more so I didn't tap. He kept turning my arm but it simply didn't hurt. After 15 seconds he let go and said (he didn't speak fluent English) "You just let me keep going!" I tried to convey to him that I wasn't just being a stubborn dick and letting him break my arm or anything.

Unlike boxing I got to roll with 2 different people, both much smaller than me but more experienced. First guy secured an armbar on me in about 15 seconds. Resolving to be more aware, we rolled the full 2 minutes where I felt like I dominated most of the round, getting the mount several times and never letting him do the same. The second guy gave me his back and I came ever so close to claiming RNCs two or three times. Did two rounds with him. The instructor I liked a LOT. Much better than my boxing session.

Shoulder has been holding up just magnificently, though I'm not going to take my fortune for granted.

Entry #1002

SSB squats:
340 x 3 x 5

3-board press:
302.5 x 3 x 5

Neutral-grip dumbbell press:
100s x 10 

Clean practice:
135-225

Pull-ups:
13, 8, 6

Ugh, back hurts from catching the 225 clean like a hang clean instead of dropping it because I wanted to be polite to other gym-goers. Fuck that next time. This ain't Curves we're running here. 

Didn't go to kickboxing or MMA class today because I think it'd be flirting with disaster for my shoulder to have both lifting and fighting on the same day. Gonna go to boxing tomorrow.

Entry #1001

Some time ago i wrote an entry about how I did a day of BJJ at American Kickboxing Academy, and posted about how I had a Muay Thai class coming up. Well, looks like that's gonna happen, six years later. I'm doing a free week at Impact BJJ. Tomorrow or Friday is striking. Tonight was BJJ.

The most important thing I learned was to never wear shorts when grappling. I was told that I'd be doing a kickboxing initiation at 6:00 and I could hang around for BJJ at 7. Nope, it was all BJJ, and it sucked having to constantly pull my shorts down when literally everyone else (even the other newbies not wearing gi's) had pants on.

In addition to the technique of wearing pants, I was taught how to shrimp, execute an Americana, a kimura, and three different positions of armbar. It was way better than my AKA lesson, the likes of which I remembered nothing from. Back then they just kinda threw me in without tutelage. This time the instructor actually spent time with me exclusively while everyone else was rolling. 

Something to note: my shoulder was limp in a sling a little over a month ago. Tonight I was getting that same arm cranked, jerked and armbarred, and it felt and feels great. Simply having a lot of contractile meat around the joint undoubtedly helped exponentially in preventing any slippage from the socket. When someone would be going through the moves and I knew what was coming, I'd consciously flex my deltoid and just brace for the force so I could safely hold on long enough for it to sink in and tap. Just have to shake my head at people who are worried about getting too buff.

Entry #1,000

1000 entries, 1000 days of torture, and 1000 days of being stuck with shitty Xanga for continuity's sake. I wanted to celebrate this special day so I canceled my wedding to go to the gym.

3-board press:
300 x 5, 5, 4
> Hoping to repeat my success with OHP I tried the suicide grip here and just downright did not like it. Switched back to regular grip and performance felt stronger. Could have also powered through on that last set but my shoulder is holding me back from really going ballistic with explosiveness. 

Close-grip bench:
225 x 8, 8, 6
> Good to pick up where I left off. Light, but my triceps were exceptionally fatigued with all this new overload.

Pull-ups:
45 x 3 x 5

Clean practice with high pulls:
135 lbs, various reps and sets

Curls with Fat Gripz 

Entry #999

Yesterday:

SSB box squats:
310 x 3 x 5
> Middle day of the week is meant to be a break from squats, whether it's using bands or going lighter.

Overhead press:
95 x 5
135 x 5
155 x 5
185 x 1
155 x 8
> Hell yes, first time overhead pressing with a barbell since the injury. 185 made my shoulder hurt, though, so I took it back down. Amazingly, on the last set I tried a thumbless grip and it worked wondrously well. In fact, it made all the difference and I probably could have gone back up to 185 with it. Awesome. 

Deadlifts:
365 x 5
405 x 5
445 x 4
> Tightness and power was feeling lackluster. Really psyched myself up and did better on the last set.

Pull-ups:
12, 6, 8
> Banged my knee on the safety bar on the last rep. Hurt like hell and had to take it easy on the walking for the rest of the night, but it's better today. 

Entry #998

Kickass, was able to press bilaterally for the first time since the accident. No pain, lots of gain. Gonna miss my beastly dumbbell.

SSB squats:
335 x 3 x 5 

Floor press:
135, 185, 225, 275 x 5
300 x 4
> Shit felt dangerous. The lowest hole for the safety bars is far too high, so I have to go without any. I simply CANNOT fail, or I'm screwed. After reracking the 300 it felt scary putting my arms that far behind me; visions of my dislocation came back. The power rack is flimsy as hell so it shifts back with the barbell when I slam it in (that's what she said). Yikes. When I was done my adrenaline was surging from the split-second thought that I couldn't find the pins and the barbell was gonna fall behind my head. I either need to find some way to get a spotting system set up, maybe using those nifty rubber patio tiles Emevas has mentioned, or press with the bar lower down my body so I'm not so far away from the pins. Failing those I'll just board press.

Power cleans:
135
> Practice, didn't keep track of sets. 

High pulls:
135
> Practice, didn't keep track of sets. 

Dumbbell rows:
140 x 3 x 5

Hammer curls with Fat Gripz:
40s x 10, 8, 6 

Entry #997

Looked in the gym mirror after doing squats and my eyeballs were almost solid red from the strain turning them bloodshot. Being ugly makes you stronger.

SSB box squats:
360 x 3 x 5

One-arm dumbbell press:
Right - 132.5 x 4, 4, 5 
Left - 85 x 10, 10, 10

Decline push-ups:
12, 12, 15

Deadlifts:
365 x 5
405 x 5
445 x 2
> Felt a slight pain in my back so I terminated it. Was sitting all day yesterday and haven't been keeping up with foam rolling. 

Pull-ups:
10, 8, 6, 5, 6, 6, 7 

GHR:
8, 8, 10 

Entry #996

Yesterday.

SSB box squats:
310, 330, 350 x 5 

One-arm dumbbell press:
Right - 132.5 x 4
Left - 80 x 12

Pull-ups:
15, 8, 8 

It's crazy how much more I can squat parallel. I've been going ATG practically every time. 350 was pretty easy so I think I'm going to keep going up some more.

Entry #995

In a rare turn of events I've been sick and took two days off. Got back in the gym yesterday still feeling a bit under the weather and did a super short workout.

SSB box squats against Monster minis:
240 x 3 x 5

Overhead dumbbell press:
Right - 85 x 6, 6, 5

Javelin press:
Left - 45 x 11, 12 

On the days I simply could not eat I'd spoon whey in my mouth and let it dissolve. 

Entry #994

SSB squats:
325 x 3 x 5
> Fucking love this gym. Screamed, loud. As I increase the weight it feels more and more like the bar is pitching me forward, but my back is holding strong.

One-armed dumbbell press:
Right - 127.5 x 3, 5, 5
Left - 75 x 3 x 10
> Misgrooved on the first set but once I focused on power breathing and staying tight the weight shot up. 

Face pulls:
25 reps 

Pendlay rows:
205 x 5, 5, 8
> Last set felt the best. Lift more explosively, that's the point of pulling from the ground. 

Band pressdowns:
2 minis x 18, 12, 12
Super-set with:
Bilateral dumbbell curls with Fat Gripz:
40s x 10, 8, 8 

My shoulder is feeling great. I feel like I can go back to bilateral pressing really soon, but honestly, I'm really liking this incremental progression of working up to heavier dumbbells for it. I set it up so that my right arm is progressing at 2.5 intervals (necessary due to how much heavier I'm going) and my left is moving up at 5, so eventually it'll catch up. Once that happens and after a period of doing Turkish get-ups with my new kettlebell I think I'll be ready. Good shit. Can't ever let an injury demotivate; there's too much to do.

Entry #993

Got a 25 lb kettlebell and did Turkish get-ups with it for five reps before doing my usual cardio circuit, but this time with the addition of kettlebell swings. So convenient to have this at home. At first I wanted to bring it and leave at the gym, but I'd rather have it here for convenience.

Entry #992

Broke up my workout into two days due to time restraints.
 

Tuesday

SSB box squats against bands:
240 x 3 x 5
 

Wednesday

Deadlifts:
365 x 5
405 x 5
445 x 4

One-armed standing dumbbell press:
Right arm - 85 x 3 x 5
Javelin press: 45 x 3 x 10

Pull-ups:
12, 10, 6
> Did these in-between press sets.

Entry #991

Have been doing HIIT, circuits, and hungry walks regularly on off-days. Also in the process of getting things together to do Turkish get-ups at home for recovering shoulder.

Really weird thing to note: when sneezing, keep head straight. If I turn my head my shoulder feels it.

SSB squats:
320 x 3 x 5

One-armed dumbbell press:
Right arm - 125 x 3 x 5
Left arm - 70 x 3 x 10

Lying band pulls (mini and Monster mini stacked):
20, 20

Barbell rows:
135 x 2 x 10

Didn't leave feeling happy about lat exercises. I had the intention of doing lying bilateral dumbbell rows but the bench width forced my arms too wide out. Should just stick with heavy barbell rows next time I want to pull horizontally, shoulder felt fine doing them.

Really impressed with how easy 5 lb gains are coming every single week, though. Wonder how long I can surf this wave. 

Entry #990

SSB squats:
315 x 3 x 5
> Wow. Felt so much stronger. I really think I've settled into a winning formula here.

One-armed dumbbell press:
Right arm - 122.5 x 3 x 5
Left arm - 65 x 20, 15, 12

Pull-ups:
12, 8, 10
> Stopped whenever shoulder started to hurt.

Planks

Entry #989

SSB box squats against monster minis:
240 lbs x 3 x 5
> Left knee was bothering me a little bit, so today I really went to extremes with band tension in terms of forcing me to lean back. Upon scrutiny, though, the monster bands seemed chaffed! Bits of the surface was peeling off and there were more stretch marks than a pregnant hillbilly at a chili cook-off. Wtf. This was my first time using them. 
I may be overdoing it. This is supposed to be my back-off day, but the bands made it feel almost as heavy as when I squat max effort. I should find a way to elevate the dumbbells that they're anchored to a tad, or maybe just use weaker and more elastic bands. 

Savickas press:
45 lbs x 2 x 10

Standing one-armed overhead dumbbell press:
Right arm - 85 lbs x 3 x 5
Javelin press:
Left arm - 45 lbs x 10, 8, 7
> My overhead pressing is getting frightening. This was easier than it should have been. 

Good mornings against minis:
150 x 3 x 5

Pull-ups:
45 lbs x 3 x 5
> Very happy I can pull with weight again. This felt incredibly easy, too, probably from all the bodyweight pull-ups I've been doing.

Dumbbell curls with Fat Gripz:
45s x 2 x 5 

Entry #988

SSB squats:
315 x 5, 4, 3

One-armed dumbbell press:
Right arm - 120 x 3 x 5 
Left arm - 60 x 20, 15, 15

Deadlifts:
315 x 5
405 x 3, 5
> Just testing the waters here, but these ended up being heavier on my back than I expected them to be after the SSB squats. Shoulder felt great. 

Pull-ups:
10, 8, 6 
> Stopped whenever shoulder started to hurt. 

Entry #987

SSB squats:
310 x 5, 5, 4
> Knees bowed a little on the last set, watch that. 

One-armed dumbbell press:
Right arm - 120 x 4, 5, 4
Left arm: 55 x 20, 16, 16

Pull-ups:
12, 8, 8, 6, 6
> Terminated each set once I felt my recovering shoulder start to strain. 

Did a really kick-ass press warm-up by bench pressing the bar with a band wrapped around my arms, thereby forcing me to grip the bar as if I'm pulling it apart.

Entry #986

I've put on a bit of fat, but it was a necessary evil to eat a lot after my injury. Started getting my shit together today again. Did an intense 6 minute cardio circuit in the afternoon comprised of burpees, mountain climbers, squat jumps, rotary kicks, and light shadowboxing, each interval'd out after 15 seconds. Later on in the late evening I went on an hour walk. Diet was high in protein and fat, but low in carbs. Let's do this.

Entry #985

SSB box squats with bands:
240 lbs x 5 x 5
> I'm using the short bands so the added resistance was a helluva lot. 

Scarecrows:
5 lb dumbbells x 5 

Savickas press:
45 lbs x 2 x 8
> Just a warm-up, but already I could tell how effective this exercise is at hammering the core. 

Standing one-armed overhead dumbbell press:
Right arm - 80 lbs x 5, 5, 7
Javelin press:
Left arm - 35 lbs (EZ bar) x 5
45 lbs (Olympic barbell) x 6, 5

Snatch-grip deadlifts:
225 lbs x 5 x 3
> First rep of each set was with Fat Gripz, and after that was just a super-wide grip on the bar. I think I'm finally ready to start deadlifting heavy. 

Pull-ups:
8, 8, 8

Band pressdowns super-setted with band curls 

Feasted at Hometown Buffet after. Must have eaten close to 2,000 calories.

Entry #984

Scored a pair of both short mini and monster mini bands, along with new Fat Gripz. Plan on using them with the SSB and box tomorrow.

My numbers seem rock-solid consistent on climbing week-to-week, especially my pressing. I plan on picking up my bench press right where I left off once I'm healed and get it up to 365 for my next competition.

Entry #983

Had a kick-ass job going for me with a demolition crew. Basically I got paid $10 an hour to break shit with a sledgehammer. When I got there and was told what to do I practically had joyful tears welling up in my eyes as I picked up my weapon and laid waste to my ordered enemy: building. I bonded with a sledgehammer that day.

Then I got laid off 8 hours later because they found out I was injured two weeks ago, even though I'm pain-free now and can do the work no problem. PUSSIES.

Decided to drown out my sorrows with squats.

SSB squats:
305 lbs x 3 x 5

Scarecrows:
8s x 5

One-armed dumbbell press:
115 lbs x 3 x 5 - right arm
50 lbs x 20, 15 - 15; left arm

3-board press:
135 lbs x 5
> Still too much ROM for that kind of weight. Shoulder hurt. Going to ditch this.

NG pull-ups:
3 x 10 
Able to do pull-ups now, no pain. 

Face pulls:
20 reps 

Entry #982

Trying out a new format: weight x sets x reps. Gonna be tedious and keep writing "lbs" to make it extra clear for me, at least for now.

SSB squats:
300 lbs x 5, 5, 4
> Wow, only got 2 last time. Funny how the body works sometimes. This weight is very light to me, but the form takes getting used to. Starting to get accustomed to squatting this frequently. Legs were less sore coming in. 

Scarecrows:
5 lb dumbbells x 5
> Rehab and warm-up. 

Board press:
45 lbs x 30 (3 board)
45 lbs x 20 (2 board)
> Warm-up.

One-armed neutral-grip dumbbell press:
Right arm: 112.5 lbs x 3 x 5
Left arm: 40 lbs x 3 x 30
> When I use my custom dumbbell handles it'll always have an extra 2.5 tacked on because I need to use heavy locking pins to secure the plates on extra-tight. Can't have it raining down metal on me (actually that'd kick ass, what am I saying).

Cable pressdowns:
Entire stack x 30
> Good pump but can't wait to get my bands to use for this. 

Standing unilateral dumbbell rows:
Right arm: 100 lbs x 20, 20, 12
Left arm: Unknown x 20, 20, 12
> Unmarked dumbbells, what are ya gonna do. This actually shouldn't be a problem for long because the dumbbells have divided plates on them, and I'm starting to memorize visually how much weight the corresponding plates are. Four of them is 80. Wait...that means each plate is 10 lbs, so I should easily be able to tell. I sure am quick today. I guess that means each dumbbell is actually a little heavier because there's also the bar, too, but whatever.
> Reps on left arm were extremely slow to promote maximum blood flow through the recovering region, something I should have done and will do in the future for dumbbell pressing. 

Dumbbell preacher curls
> Shoulder didn't like these so did standing curls for that side. 

Entry #981

Currently on an anniversary stay at a luxury hotel and spa with my girlfriend. Naturally, the first thing I checked out was the gym. Actually it was one of the last, but for good reason. No squat rack, barbells, bench press bench, or heavy dumbbells, but the pampered weenies have what matters: coffee machine, fresh towels, water coolers, giant mirrors, HD televisions. This hotel needs to grow five mustaches just to be tough enough for a breast pump commercial. Luckily the spa itself isn't something that needs gallons of testosterone to acquire approval (though some spikes wouldn't hurt).

Awesome night, though.

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