sup...

sup

Entry #1031

Overhead press:
115 x 5
135 x 5
152.5 x 10
> I'm not locking out on every rep, but that's okay. Gotta stay pain-free. It's not like I'm doing cheat reps at the end; I'll randomly feel good enough within a set to fully extend on a rep here and there.

Facepulls with band between sets

Shoulder shockers:
45 lb plate, 10-20 lb dumbbells with Fat Gripz; 6-10 reps

Chin-ups:
25 lb plate x 12, 9, 6, 6
Bodyweight: 10

Mini band pressdowns super-set with curls 

Entry #1030

Felt no motivation to train today, but I did anyway. I'm having psychological trouble adjusting to such reduced training frequency now (I feel like my legs are going to wither away from squatting three times a week to one now). Moreover, I'm doing 5/3/1 three days a week so I'm alternating between squats and deads. The solution to that is to always have one variation of the other as accessory work. I'm not going to be my dumb teenage self. I got my ass in the gym and had a good time.

SSB squats:
242.5 x 5
282.5 x 5
317.5 x 11
> Whether I do 315 or 340, I always get 9-11 on high rep squats, haha.  

Romanian deadlifts:
315 x 10, 10, 8
> I always do these overhand, and never touch-and-go. 

Ab work + Captains of Crush trainer: 20, 15

Whew, my GPP kinda sucked, even after being light and doing boxing. Gonna work on that. 

Entry #1029

Beginning 5/3/1 again.

Bench press:
192.5 x 5
222.5 x 5
252.5 x 11
> Had another rep or two in me.

Face-pulls between bench sets

Crazy plates:
155 x 10, 10
> Made my shoulder hurt after 7 reps.

Dumbbell rows:
130s x 12, 9
110s x 10, 9, 9
> Felt something in my shoulder snap as I was bracing myself up and rowing with my good arm. No pain, just felt alarming.

Skullcrushers super-set with hammer curls

New rule: no pressing for accessory work. I came back to 5/3/1 to slash my pressing frequency and volume, so there's no point in defeating that by doing a bench variation after bench pressing. Only extensions and pulls for now. 

Before I took a shower I was flexing in the bathroom (it increases vasodilation and makes the muscles feel good - believe me, I'm way past the age where I think my body mass is novel and interesting to look at) when my shoulder jolted in pain for a split-second. Fuck. Nothing lingered, though, and it feels fine now. Just nix the extra pressing and I see good things going forward.

I feel good enough to go to boxing tomorrow. Just need to remember to do Turkish get-ups beforehand.

Entry #1028

Took a week off from boxing to let my shoulder heal, and coincidentally this was my deload so I went easy on the weights, as well, while keeping on top of my pre- and rehab exercises. It all paid off and I'm feeling terrific. 

Today I did 4 sets of TGU singles before going to boxing. 5 2-minute rounds on the heavy bag (1 minute rest), then 3 1-minute rounds on the speed bag, and then back to 2 rounds for 2 minutes on the heavy bag. 

Entry #1027

That last set of 290 fucked my shoulder up again. Stupid me for not terminating the instant I felt pain.

Luckily, it's not serious, but any sudden motion causes a jolt of pain, just enough to let me know I need to change things.

Straight sets of 5 are too much. I have two options:

1. 5/3/1

2. My current program, which kicks ass, but going back to unilateral training.

Taking an indefinite break from boxing until I feel prime again.

Entry #1026

SSB squats:
290, 330, 370 x 5

Bench press:
290 x 3 x 5

Dumbbell rows:
160s x 3 x 5

Skullcrushers super-set with curls 

Entry #1025

SSB squats:
365 x 3 x 5

Bench press:
225, 260, 290 x 5

Dumbbell rows:
100s x 16, 13, 10

Done in an hour and 10 minutes. Pretty good, but my recovery always takes a hit on straight sets of squats.

Went to boxing last night. 

Entry #1024

SSB squats:
290, 330, 365 x 5

Bench press:
285 x 3 x 5

Dumbbell rows:
100s x 15, 12, 8

Done in an hour. The way it should be. 

Entry #1023

I got some great punch refinement tonight from Victor, one of the two coaches. I'm trying to lean into my jab so much that it's taking too much weight away from the back. The solution? Stand lower. I already thought I was low, but holy crap, my power output was instantly heightened. I can get a lot more force with less weight. I still want to throw my weight behind the jab as much as possible, but not to the point where I'm off-balance. 

Victor held the mitts for me while I jabbed and threw 1-2s. He said his hands were really beginning to feel it. At one point I didn't even shift my weight satisfactorily and he quipped, "Damn, you didn't even do it that time and I still felt it." 

My shoulder is holding up swell. No pain, and my jab is stronger and longer than ever. I'm going to keep reading Dempsey's book and become a mutant.

Entry #122

SSB squats:
360 x 3 x 5

Dumbbell press:
130s x 3 x 5

Clean practice super-set with 100 lb dumbbell rows

Goddamn, the Power Hooks take up so much time. They never stay still on the dumbbell so I can't rerack with the hooks not facing up. After every set I try, fail, and end up dropping everything and then having to deconstruct and reconstruct the bells to put them back up. I've got to figure out a solution to this.

Yesterday the boxing gym was closed because of Presidents' Day. More blood on Bush's hands. Instead I went to a hill and did 3 sprints up it.

I was supposed to deadlift heavy today but I felt so fresh warming-up for band squats that I made them the max effort lift instead.

SSB squats:
360 x 2 x 5
> Only 2 sets because my rest days this week are halved from reorienting my lifting schedule around my boxing. 

Dumbbell military press:
80s x 3 x 5
> My left shoulder doesn't lock-out all the way on random reps. I think part of the reason it would hurt with barbell pressing was the fixed nature of the bar forcing it up all the way in sync with my right. With dumbbells it can do what it's able to. Oh, and the neutral grip feels fantastic, as always. I really want a Swiss bar.

Romanian deadlifts:
315 x 3 x 10
> All overhand. 

Band pressdowns super-set with curls 

Did lots of face pulls between sets, and some external rotator work on a machine as well.

No shoulder pain. I'm loving the dumbbell-oriented routine.

Entry #1020

SSB squats with bands:
240 x 3 x 5
> Game my mid-back an atrocious pump. I think I'm missing out from going this deep with bands doing box squats, and in general I feel like I'm switching back-and-forth too much in general, so I'm going to stick with one or the other for weeks at a time from now on.

Dumbbell press:
125s x 3 x 5
> Finally got my dumbbell hooks in. Starting modestly but my shoulder felt great.

 

Left early to make it in time for boxing. Had my best session yet. Really strong jabs with no shoulder pain, my stance just "clicked", and I'm leaning into my punches more. I'm ready to spar.

Entry #1019

Horrible day at the gym. Despite getting plenty of sleep I felt ridiculous foggy-headed and tired, probably from readjusting my sleeping schedule to early rises (I usually lift at 4-5 pm, but was in today at 11:30). I felt like I was falling asleep on squats, and I nearly killed myself on the bench press by forgetting a 45 on one side. To make matters worse, my shoulder was hurting.

SSB squats:
355 x 5, 5, 4

Bench press:
285 x 4

That's all I got done. Some things to do next time about my shoulder:

> Under the SSB when I'm struggling I tend to push up on the handles. My shoulder hurt from this. I've gotta stop doing that.

> Warm-up more. Do light arm stuff between squat sets. Bring back dumbbell scarecrows, in particular. 

> Don't fall behind on prehab and rehab like face pulls and Turkish get-ups.

> Either get a Swiss bar or switch to dumbbells. I'm already preparing for this; my dumbbell Power Hooks are on their way in the mail so that I can press as heavy as I want without the plates falling off when hoisting the bells to my lap.

> On Iron Radio they mentioned an old-time lifter (maybe Paul Anderson?) who cycled with medium, light, and heavy days thrice a week. Might try that out.

> Have a fourth day of dedicated prehab exercises using my kettlebell.

Entry #1018

Some boxing overview from this week:

I actually got some advice from one of the coaches (not the stoic dude who signed me up). I hit like a monster and know how to throw a punch but, as I've always known, due to a lack of formal teaching my footwork is wack. I was instructed to take a wider stance and to align my shoulders up with my feet more. I haven't been so clueless all this time so as to not employ decent weight disbursement but now I can actually do this more effectively. When facing the bag, opponent, animal, battle tank, etc. the opponent should be kept between my stance. I can think about it as targeting the enemy with my crotch, which would undoubtedly be spitting rapid-fire bullets in this allegory. 

I'm officially signed up as of yesterday. Sparring can happen now. I am ready.

SSB box squats:
375 x 3 x 5
> No end in sight. Can't wait until I'm repping 4 plates a side. 

Bench press:
280 x 3 x 5
> No touch-and-go here. Plenty of pauses. Last rep was a 2-second stop. 

Clean practice:
135 lbs, varying reps
> Actually trying to squat down with the weight now, which is just fucking my whole form up. Something to get used to. Power cleans are swell but if I want to take first in my next meet I've got to master the full clean. 

Decline heavy band push-ups:
15, 12, 10

Dumbbell rows:
100s x 3 x 10
> Did these between sets of push-ups. I went up to 20 reps with the 100s on Tuesday, but my body just seemed to feel the pull heavier today so I listened to what felt right. Form was excellent as a result, with the ROM going back toward my belly instead of simply up. I think it's this little alteration that makes it much more fatiguing.

SSB curls:
80 x 10, 8, 8

Lots and lots of training every day. Slipping behind in updates.

Yesterday:

SSB box squats with mini bands:
240 x 3 x 5

OHP:
177.5 x 5

Shoulder hurt doing that so:

NG OH dumbbell press with Fat Gripz:
80 x 4
75 x 5
> Muuuch better.

Deadlifts:
365, 405, 455 x 5
> Couldn't even get 455 x 1 last week. Changed my form to much success.

So much boxing. Went three days a week for 2 hours each. I'm exhausted right now and it's late. 

Entry #1016

SSB box squats:
370 x 5, 4, 5

Bench press:
277.5 x 3 x 5

Dumbbell rows:
100s x 20, 12, 10

Overhead skullcrushers super-set with curls (Fat Gripz) 

Session took way too long because I wasted so much time trying to get a way to do heavy dumbbell press with my custom dumbbell handles. I can do it one-handed, but with two I have to carry both and hoist them on my lap. This doesn't work without me holding the plates in place because the pins aren't strong enough to keep everything from coming apart. Got frustrated and just went over to barbell benching.

I really want to switch to dumbbells for a while. Might look into suspended dumbbell hooks, or just get really strong clamps.

Entry #1015

I canceled lifting today to go to boxing. Since it's M W and F I'm going to lift T T and S. 

I'm warming up to the place, kind of. It's still the bottom of the barrel but the price can't be beat. There were actually some guys there who looked my age today, too. I bounced around between the heavy bag, speed bag, double-end bag, and shadowboxing. I also attempted to skip rope but I'm too tall with arms too long and the rope wasn't going anywhere with the ceiling overhead. I'm trying to pay a lot more attention to my footwork by slowing down handspeed and just syncing every strike up with steps and hip swivels. I think I throw too many punches in an attempt to "pad out" a round and many are coming out sloppy. Less is more, for now.

I'm not risking throwing any full-power left hooks, unfortunately, and right hooks are just schwangwangwang with how far they have to travel across the body. I might switch up my stance on the fly in sparring to address this.

Entry #1014

SSB box squats with Monster minis:
260 x 2 x 5
135 x 5
> The bands with that weight were making this closer to a heavy effort. These are strong bands, so I don't think I'll venture over two plates a side next time.

Overhead press:
175 x 3 x 5

Deadlifts:
365, 405 x 5
455 x 0
> My deadlift is severely regressing. It's time to change the programming for it. I'm thinking that my PC might be getting overworked because of the use of the SSB three times a week instead of regular squats, or maybe this linear progression is just getting stale. I might apply the 5/3/1 protocol here. I should also make more of an effort to do assist work like good mornings, but time is always so difficult to cram in one hour.

Entry #1013

http://conditioningresearch.blogspot.com/2012/02/massage-post-exercise-reduces.html

I should definitely be more proactive in breaking out the foam roller after training.

Late night for me tonight. 3:32 AM. Things have been better today. Gonna hit the sack after this cottage cheese.

Entry #1012

I've had an extremely tumultuous week, with the prospect of being single again and planning on my 800-mile move back to California to getting back together again to once again having circumstances be shaky. Normally I'd be too stressed to train, but I'm no longer normal.

I finished my deload last week and felt great. I also went to boxing yesterday for the first time and it was awful. Kids were mixed in with teens and I felt like the oldest one there despite the range being ages "8-34". The one coach there was a grumpy young guy who seemed like he didn't want to be there. I didn't even get offered any tutelage, it was just go in and wait around for a bag. You certainly get what you pay for.

Returned to lifting today and had a great session despite stress and inconsistent eating for three days.

SSB squats:
350 x 3 x 5

Bench press:
275 x 3 x 5
> Good pauses. Shoulder felt excellent.

Power clean practice:
135 x 5

Dumbbell rows:
160 lber x 3 x 5

Overhead skullcrushers super-setted with curls (Fat Gripz) 

Entry #1011

Friday:

SSB box squats:
240 x 3 x 5

Overhead press:
135 x 3 x 5

Deadlifts:
135, 225, 315 x 5

SSB good mornings:
150 x 3 x 10

---

Sunday:

SSB squats:
295 x 3 x 5

Bench press:
210 x 3 x 5

Dumbbell rows:
100s x 3 x 20
> Did these in between bench press sets. 

Entry #1010

Oh man, found a great-looking boxing gym only 1.5 miles away from my apartment. Better than that, it's only $15 a month! I'd miss BJJ so much, though. I was really getting into my groove with it, I love the coaches and people there, and rolling on the mat has an inextricable quality that's distinctly unique from sparring. The feeling of sinking my first sub last week was nothing short of euphoric. Unfortunately, reality is cold. $100 a month for 2 classes a week vs $15 for 3 - the choice for the unemployed student is clear.

Did some shoulder rehab today. Kettlebell stretches and Turkish get-ups.

Entry #1009

Trained miserably on Sunday. Anything lower-body felt like an absolute grind. Deadlifted 450 and it must have been the laziest rep in my entire life. I just somehow found myself with the weight up. Didn't even attempt the 5, I just dropped it and left. The week prior I ripped up 445 for 5 reps very handily. I'm way overtrained and it's time to deload.

SSB squats:
290 x 3 x 5

Bench press:
205 x 3 x 5

Machine lateral raise:
20 reps
> A nifty device for external rotator work.

Sternum chin-ups:
12, 8, 8
> Did in between bench press sets.

Power clean practice:
135 x 3, 2
> Stopped whenever my form got sloppy. On the last rep I actually missed my chest and the bar just rolled down my front. Warmed up with high pulls.

Incline skullcrushers super-set with dumbbell curls:
45s x 10 (skulls), 10 (curls)
> Took it easy because I didn't have my Fat Gripz, which I think would be healthier for the elbows doing any extension stuff.

I finished in 50 minutes. Post-workout I drank some white grape juice and ate a can of chili, an orange, some almonds, some olives, and a big glass of milk at the end before going to BJJ at 7.

We learned effective side-control defense as well review over the double-leg takedown. I really need to hammer it in to bring my front knee down, not rear. Getting out of side-control involves a strong bridge while the knifed hand goes across the opponent's neck, shrimping away, and crossing the leg over to net a butterfly guard. Sparring involved doing this repeatedly for two minutes before alternating positions. Very tiring, but I did well. Not as fun as free-rolling where I could go for all kinds of submissions, but it was probably more productive.

I don't know what I'm gonna do from here on out. It's $100 a month for two classes a week, or $130 for something like 5. This would be affordable if there wasn't a 12-month contract. Fuck. I REALLY like this place. Everyone is super friendly and I've learned more in the last two weeks than in my entire life. I like it better than AKA, even. I'm having trouble with jobs due to immigration paper problems and not having a work-eligible SS number. 

Entry #1008

Had a great time in BJJ on Wednesday. Honed my RNC technique by adding in elements like puffing my chest out, getting a more successful position by knifing my hand, and doing something as basic as suddenly pushing the opponent's head back with my other hand to snake my arm into position. The entire session was practice while having someone's back, so I also learned how to reverse this into the guy's guard my own back is taken. When it was time to roll I managed to secure an RNC within maybe 20 seconds that made him tapout and I came ever so close to locking in an armbar. The guy was clearly new, though, probably even moreso than me, and not nearly my size.

Missed my lifting day yesterday due to a complete lack of sleep that had me crashed until the evening, so I went back today.

SSB box squats:
370 x 3 x 5

2-board press:
305 x 3 x 5
> Nice, major improvement from last week. Felt like I had more reps in me. Not touch-and-go, either.

Dumbbell rows:
150 lb dumbbell x 3 x 5

Super minimalist. I'm feeling overtrained despite making progress on every lift. I'd first tried doing 350 lb full squats and stopped after 2 reps because it just felt like a total grind. Pressing felt fresh and strong, but that wasn't a full ROM, either. Probably going to deload next week, then come back to start full-range bench pressing, finally. 

Entry #107

I got what I asked for and sparred for pretty much the entirety of the session in Muay Thai tonight. Funny thing is I chucked away my mouthpiece after a couple of minutes because it didn't fit.

I'm all offense, as a result of not sparring. I can hit hard and fast but my defense sucks. All that time instilling the habit of keeping my hands up in boxing went out the window with kicks, which were a completely different animal from dealing with George's TKD kicks. 

I also gassed, but luckily I actually have fortitude now unlike my 17 year-old version and I keep going. Hell, I not only keep going, but I'm game when another guy asks if I'm good to go after sparring and gassing with the first. I sparred three different people in a row, at one point. My conditioning at least recovers lightning fast. It may be that my awkward movement and susceptibility to getting hit by kicks and then subsequently punches with my downed guard was just draining me, not that my cardio is bad. As I said before, my defense blows and I got hit at will. My hands were doing good in straight-up boxing and I actually scored a lot of really great jabs and crosses, but I had no idea how to defend against kickboxing. My hands would drop and I'd be an easy target. Got my left leg on the quadricep absolutely battered on this way, and I was practically limping after awhile (but still being competitive, believe it or not). It still hurts but I can walk and run just fine.

The more I learned the better I got. By the end of the night I was doing far better than when I first came in, and I honestly wanted to keep going. Bringing the knee up to guard instead of clumsily dropping my left to block the kick makes a world of difference.

My meal beforehand was too close in proximity. Time that better. Another thing: when working the bag I'd really cannon my jab out, and that definitely didn't feel good on my shoulder. Take it easy. I can already whip it hard enough to hurt, I don't need to try to be Mike Tyson so early in my recovery.

I have a headache, my nose hurts (goddamn Middle-Eastern snout), my jaw hurts, and my leg hurts more. I had a blast.

Entry #1006

SSB squats:
345 x 3 x 5
> Easier than 340 earlier in the week. Squat performance is notably better when I use bands on second day instead of normal box squats. 

2-board press:
305 x 4, 3, 4
> Bar hit a pin on the way up in the second set; otherwise I would have gotten solid 4s across the board. Also, I made a mistake and unknowingly increased the weight to 305 when I meant to stay at the same amount as my last 3-board press, with the progress coming from the range. 

CG bench press:
225 x 8, 8, 7
> Definite imbalances. Bar was tilting from side to side. 

Clean practice:
135 x 5
205 x 3
> My accuracy sucks. Right wrist caught the bar while still upright on the last rep. 

Dumbbell rows:
140s x 4 x 5

Hammer curls with Fat Gripz:
50s x 10
40s x 8, 7

Went to BJJ several hours later. It was supposed to be an MMA class but this place is pretty unorganized. I sat around waiting well after 8:00 until I just got up and decided to hit the heavy bag. That's when an instructor came in the room, looking confused, and asked "Are you waiting for a class?" 
"Yeah...MMA."
"Oh, no gi? I thought I was teaching BJJ tonight. Damn, where is everybody?" Turned out the class consisted of me and one other guy.

I got introduced to crossfacing. The other guy in the class was a lot smaller but more experienced in grappling, but luckily he didn't mind helping me out. Lying on my back I was tasked with getting a reversal by pushing him to one side, then suddenly shifting oppositely to use his momentum against him. My shrimping resembled Jabba the Hutt trying to do a kip-up. Need to drill into my head to plant feet into the ground to buck, not kick them out. Then push and extend the hips. The goal isn't to move the opponent, which would be extremely inefficient exertion-wise, but to move me away from him.

My partner gave me another essential tip: when up in the kneel after the first phase and I grab the opposite knee, don't pull with my arm. Hold onto the knee and simply push with my bodyweight. Run him over and land on top of him. Keep low. Don't let anything block my trajectory by being too high.

No submissions tonight, just learning how to get someone offa me. I'm doing a really good of concentrating on technique and not just overpowering everyone. In response to my partner laughing about how he had trouble getting his arm around my neck because I'm too big I mentioned this and the instructor said that's terrific of me, but pointed out how smaller guys have advantages, too. I patted him on the back and said "Sure" as he wiped away a tear.

Oh yeah, I got elbowed in the junk at one point really hard. He didn't notice and I didn't say anything. Matt Hughes was watching and he quickly walked out of the place in shame.

At one point there was incredibly painful friction on the skin of our arms, though, and now I have massive, dark red marks on my left bicep. It seriously looks like I tore a muscle underneath or something (which would kick ass).

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