Entry #1167

Haven't felt inclined to log lately, which I always regret. Highlights: pressed 215x3 overhead, tweaked my back deadlifting 405, and ended bench day when my pec tie-ins hurt as much as ever. Going back today, this time replacing the bench press with the push press for the foreseeable future and relegating horizontal pressing to 5 sets of 20 incline Swiss bar press. Unfortunately, I'll also be nixing chin-ups/pull-ups because they aggravate the same region.

Entry #1166

My pec tie-ins are still hurting when I bench. Swiss bar didn't seem to make any difference. Benched 280x6 (202x5x10 paused for assistance work and 130x5x10 rows) with it and squatted 340x5 yesterday. At the bare minimum if this doesn't go away I'm going to change the BBB sets to something easier on the chest and if it still persists I'll just have to get creative with a bench press alternative.

Entry #1165

Missed recording a couple of great days.

I did squats for the first time in over a month and, more importantly, the first full squats in almost a year. No quadricep pain. I'm going to cautiously consider myself healed so I can finally run 5/3/1 with them again.

Squats:
Something
Something
320 x 5
> Nice and easy to start with. Because of severe deconditioning my legs were sore by the first set of warming-up with 135, and now three days later I can barely walk from DOMS. 

Dimel deadlifts:
225 x 20, 15

And then on Thursday:

Press:
160 x 3
180 x 3
205 x 5

Pause press:
135 x 3 x 10

V-handle chin-ups:
14, 13, 13, 13, 13

Dips:
20, 15

Band pull-aparts + curls

Entry #1164

Bench press:
95 x 5
135 x 5
205 x 5
235 x 5
265 x 10
> Nice. My shoulders ache during and after bench pressing, though (even on the 135 set). I might go back to the Swiss bar and roll with that all the way to meet day.

Swiss bar bench press:
202 x 3 x 10
> This felt way heavier than last week, probably because 290x5 wasn't as tiring as 265x10.

Dumbbell rows:
130 x 3 x 10

Dips:
20, 15

Band pull-aparts:
25, 20

Kettlebell curls:
35 x 10, 11

Entry #1163

First day of conditioning since getting sick. Ran three laps of hill sprints, jogged the short way home, and did 50, then 30 reps of kettlebell swings in the bedroom, with 20 reverse crunches on the floor. Had to force myself not to keep doing things after that. I have a habit of wanting to run myself into the ground when I do cardio.

I'm breaking a golden rule of meet preparation by trying out new things, but hell, my normal lower body protocol has been so screwy anyways what with recovering my quad injury that it's impossible to upset anything I've had going. In the interest of training three times a week and experiencing better deadlift performance training them infrequently, I'm only going to be pulling from the floor on the third week of the program (as well as the subsequent deload). I've been deadlifting in the 440-475 range for two years now and I don't think I'll be missing anything by training my body to handle higher weight exclusively now. We'll see how this works out.

Entry #1162

Skipping deload because I took a week off.

Press:
150 x 5
170 x 5
190 x 6
> Strength is coming back. I'm at where I was a month ago, which is good news. I've never been this solid after being sick before, nevermind taking an entire week off.

Pause press:
132 x 4 x 10
132 x 8

V-handle chin-ups:
13, 13, 13, 13, 13

Band pull-aparts:
15, 15, 15
> My second micro-mini snapped. That makes three snapped bands in all.

Curls

Entry #1161

Still coughing. Trying to train the bare minimum here.

Bench press:
230 x 5
260 x 3
290 x 5
> Gas for 1 more.

Swiss bar pause bench:
202 x 3 x 10

Dumbbell rows:
130 x 3 x 10

Dips:
20, 15

Inverted rows:
20, 15

Kettlebell curls:
15 x 20 

Entry #1160

I've been out for a week, easily the sickest I've ever been in my life. Last night was my first time back. I'm still sick, but recovered enough to feel functional.

Press:
145 x 5
185 x 3
210 x 1
> 145 felt so heavy that I was worried I wouldn't even get this for 1.

Pause press:
132 x 3 x 10

V-handle chin-ups:
13, 13, 13, 13

Dips:
12

Kettlebell curls:
25 x 15, 15

Felt uplifting to get in the gym and hit my goal.

Entry #1159

I'm sick and have been having lower back pain. I'm starting to think that I just wasn't meant to sit down in a chair. I've been busy writing and applying for work but I need to take better care of myself by breaking up computer periods into shorter blocks no more than 15 minutes. I'd also like to bring back my daily walks and maybe some yoga. No-brainer practices.

Bench press:
95 x 5
135 x 5
215 x 5
245 x 3
275 x 8
> Was good for another.

Swiss bar pause bench:
200 x 4 x 10

Dumbbell rows:
127.5 x 4 x 10

Dips:
20

Pull-ups:
18

45-second chin-up x 2

Sniffly and sneezy. Attempting to blast this into oblivion with a kale, ginger, garlic and fruit smoothie. 

Entry #1158

Back in Portland, still taking advantage of my free 7-day pass at 24 Hour Fitness.

Strict press:
65 x 5
95 x 5
155 x 3
180 x 3
200 x 5

Strict pause press:
130 x 5 x 10
> Getting pretty tough. I'm thinking I'll take the pauses out at 135.

Neutral-grip chin-ups:
13, 13, 13, 13, 12
> Amazing how much I've improved. I remember when my goal was 5 sets of 10 just a few months ago.

Dumbbell skullcrushers:
40s x 11

Rear-delt flyes:
25 x 15, 15

Dumbbell preacher curls:
32.5s x 12, 10, 6
> Was aiming for at least 10 on every set. Hold back on the first one next time and maybe go 3 sets of 10. 

Entry #1157

First gym day in California since I've arrived. I made plans with George without thinking and didn't want to cancel so this session was done at 1:30 AM (24 Hour Fitness) after an evening of blasting away Terminators at Nickel City.

Bench press:
95 x 5
135 x 5
200 x 5
225 x 5
260 x 10
> There's no power rack here so I had to make do with crappy benches that had the bar set way too low. Why the hell has this become a standard now across multiple chains? Who the fuck is designing these? My shoulder-pec tie-in began to hurt from pin pressing the bar up at an awkward angle to get set, so I asked someone for a lift-off on the 260 set. He asks "A spot?" and I reply "No, I just want a lift-off. I'm not planning on going to failure so I don't need any help on the reps." He nods. What does he do? As soon as I lower the first rep I notice he's keeping his hand on the bar the whole way through and I can actually feel the weight of his arm applying and unapplying weight in his attempt to move with me. Wtf? I considered reiterating that I don't need him to do that but then thought I don't want to break my concentration, which of course broke my concentration by internally debating it. I thanked him because I don't want to be rude to someone who was nice enough to help me out, though. I guess all I can say is I can't wait to be back in Portland.

Pause bench press:
200 x 3 x 10
> Pec was a little achy and this is starting to get hard just from a poundage perspective.

Dumbbell rows:
125 x 3 x 10
> Didn't bring my strap to CA.

Incline bench press:
155 x 10, 9

T-bar row:
3 plates x 10

Set of cable rows, and super-sets of rear-delt flyes + dumbbell preacher curls

Post-workout: eggs and sausages with white grape juice. Still eating at 4:52 AM, ugh.

Entry #1156

Had a great birthday workout (and birthday in general) yesterday. I'm visiting California today and won't have access to any specialty bars so I'm taking the opportunity to make the switch in anticipation of my powerlifting meet.

Overhead press:
145 x 5
165 x 5
190 x 7
> Belt and mouthguard. Yes, I'm proud of it.

Holy shit! I just had to sneeze with a mouthful of egg and didn't make it to the kitchen sink in time. Dammit.

Overhead press, paused:
127 x 5 x 10

V-handle chin-ups:
13, 13, 13, 12, 12
> Damn, my lats are sore now.

Decline dumbbell skullcrushers:
35s x 12

Rear-delt raises:
25s x 15, 15

Bilateral dumbbell preacher curls:
35s x 10, 8
25s x 12 

Au revoir, Portland.

Entry #1155

Swiss bar bench press:
227 x 5
257 x 3
287 x 5
> Weight felt pretty heavy tonight. Sleep has been erratic, though I've been making up for 6 hour nights with 2 hour naps in the same afternoon without fail yet still I always feeling tired. For the first time in awhile I'm looking forward to a deload. Also landed some creatine which I'll load with in the final half of the light week.

Swiss bar pause bench:
197 x 4 x 10
> Didn't use the Fat Gripz. Wow, so much easier. 

Dumbbell rows:
125 x 4 x 10
> Shoulder felt way better on this now that I'm not hyperextending.

Dips:
20

Inverted rows:
25

Curls at home using weights in my gym bag. 15, 15, 12 

Entry #1154

SSB box squat:
150 x 5
240 x 5
330 x 3
420 x 3
310 x 10
> Reracked on 3, rested 30 seconds, then made an attempt at 2 more but felt a twinge in my back during the walkout so I called it a day. Nothing I haven't done better at before but it was nice to at least be back in the game after getting 0 last week.

SSB squat:
150 x 10
> First time free squatting since August. No quad pain!

Entry #1153

Swiss bar overhead press:
162 x 5
185 x 3
205 x 3, 4
> Rested, turned on some metal, and banged out 4 on the second attempt, narrowly missing 5. I love a comeback set.

Swiss bar pause press:
127 x 10

V-handle chin-ups:
14

At the park:

Dips:
12, 12, 12, 12

Chin-ups:
12, 12, 12, 12

Curls at home

Entry #1152

Deadlift:
375 x 3
430 x 3
482 x 3
> Felt weak. No leg drive, despite repeatedly drilling it in my mind and doing kettlebell swings on Monday. I believe I may need to warm-up more incrementally and not go from 135 to the first set so suddenly. Maybe a missing link of 225 would be just enough tonnage to practice the form under weight.

SSB box squat:
290 x 10

Entry #1151

Swiss bar bench press:
212 x 3
242 x 3
272 x 8

Swiss bar pause bench + Fat Gripz:
195 x 5 x 10

Dumbbell rows:
122 x 5 x 10

Dips:
12, 12

External dumbbell rotations

Preacher curls 

Entry #1150

I have no idea why I've suddenly stopped updating on the days I lift. Better to be unmotivated in this area than the actual training, I guess. I almost fucking killed myself on squats so I deserve the break.

Saturday

Swiss bar overhead press:
152 x 3
172 x 3
195 x 6

Swiss bar pause OH + Fat Gripz:
125 x 5 x 10

V-handle chin-ups:
13, 12, 12, 12, 12

Curls

Sunday

ROM progression squat (11th pin):
460 x 0
> Couldn't even budge the weight.

SSB box squat:
420 x 0
> Failed. Sat on the platform like a dope for a second, then bailed out. The safety bars were pretty low so I had a long way to bend before freedom. It was jarring and my back was sore a bit, but nothing injured. Holy shit, would I have been dead without the safety bars with the way I exited myself. I basically just gradually careened forward while sitting on the box. Pretty stupid.

Box pause squat:
225 x 10

Farmer's walk:
100 lb dumbbells + Fat Gripz

I really had no leg power today. I didn't even fail the box squat by merit of struggle, I just rode the descent down and stuck to the stool.

Monday

Kettlebell swings:
25 lbs x 50, 30

Entry #1149

Took four days off because of lacking sleep. Diet was decent and very high in protein, but could have been higher in calories and with less time between meals. Here are two entries:

Tuesday

Swiss bar bench press:
195 x 5
225 x 5
257 x 10
> Barely passed the 10th. Good overall, especially considering my insecurities in taking any time off longer than three days. 

Swiss bar pause bench + Fat Gripz:
192 x 5 x 10

Dumbbell rows:
120 x 5 x 10

Curls

This fucking session took something like 2.5 hours. Felt nauseous from eating so much beforehand (I was watching Expendables 2 and kind of got lost in munching on walnuts after a bowl of chili and melted cheese, then ice cream and milk for dessert) and I didn't do the rows between press sets. Not gonna make this a habit.

Thursday

Deadlifts:
350 x 5
405 x 5
455 x 5
> Picking my battles, as Emevas likes to say, and saving my max effort for the third week. There were a lot of people in the gym tonight and I felt kind of shy about making noise, believe it or not. Even though I only planned to hit 5 anyway tonight my concentration wasn't there and I pulled too slowly off the floor, resulting in more back and less quad power. Need to focus.

ROM progression squats (10th pin):
475 x 8
> Was planning on hitting 15. Don't know if this depth is a sudden drop-off or if the deadlifts affected me this much here. Had some difficulty breaking the bar off the pins at first, and reps were bouncy. Not good. Think I'm going to repeat this next week on its own day and keep everything paused. Will monitor how my back feels.

Pause box squats:
225 x 2 x 10

GHR:
25 x 2 x 10 

Entry #1148

Swiss bar overhead press:
140 x 5
165 x 5
185 x 8

Swiss bar overhead pause press + Fat Gripz:
122 x 5 x 10

V-handle chin-ups:
12, 12, 12, 12, 12

Decline skullcrushers + Fat Gripz:
35s x 12, 10

Preacher curls:
75 x 7, 10, 8
> Assuming the EZ bar weighs 15 lbs.

Bent-over rear delt flyes:
30s x 15, 12 

Entry #1147

As is typical, I neglected to record two deload sessions for both presses, and am only really doing tonight's deload to keep in pace with my squats.

ROM progression squats (9th pin):
490 x 19

Deadlifts: 
210 x 5
265 x 5
315 x 5

Pause box squats:
225 x 2 x 10

GHR:
20

Sleeping schedule is all over the place, so I'm doing good with being so consistent. 

Entry #1146

ROM progression SSB squat (8th pin):
505 x 22
> Atrocious quad pump. Felt a little terrifying getting out because my legs felt numb and I couldn't feel if the bar was racked or not. 

Pause box squats:
225 x 3 x 10
> Warmed-up doing low bar, but couldn't keep doing that comfortably.  

Ab wheel:
5, 5, 5, 6, 6

CoC #1:
5 x 6 

Entry #1145

Swiss bar bench press:
225 x 5
255 x 3
285 x 6
> Very easy, might have been good for another.

Swiss bar pause bench + Fat Gripz:
192 x 10, 10, 10, 8
> Got a pair of 1 lb ankle weights to use for microloading. Not quite as accurate as 1-1/4 plates but who cares, haha. Plus they were only $3:50.

Kroc rows:
140 x 22/14
> The plates fell off for my left arm. Ran out of time here so I couldn't finish.

A ton of chins and dips at the park after. 

Entry #1144

Deadlifts:
395 x 5
450 x 3
500 x 3
https://www.youtube.com/watch?v=Wb08tVvCx-0

GHR:
15

Ab and grip stuff at home.

It's hard to believe that I've never pulled 500 off the ground (without bands, anyways). I'm so glad to be over the days of 12-rep deadlifts in the program, honestly. I hit some pretty good numbers with video that I'm happy to have but I honestly hope I never have to go through that again, haha (not from a dead stop, anyway).

Entry #1143

I've set my sights on a meet here in Portland on June 22. Though I haphazardly did a power clean competition in 2011 this will be my first actual powerlifting meet, so I'm pretty stoked. Since I've been hovering comfortably at 215 for over a year now I'll be competing in the 220 lb weight class. I considered 198 but I don't want to worry about cutting or weight manipulation for my introductory contest. I'm just going to get as strong as possible and worry about myself.

It's tempting to post goals right now but I'm so far away from doing singles that I'm not going to worry about that just yet. As for my programming? Continuing 5/3/1. I'm planning on rereading 5/3/1 for Powerlifting and determining if there are any noteworthy arguments for switching the weeks up when I'm currently enjoying success off the present scheme, but if there is it should be a fairly painless transition of simply making the change for a new cycle.

My California trip showed me that the Swiss bar is amazing for the straight bench, but I had trouble going from the safety bar squat to a normal squat. I have no concerns with my pressing, but I plan on doing straight bar squats as assist work for awhile before switching from SSB max squats to straight ones entirely.

Onward.

Entry #1142

Yesterday-

Swiss bar overhead press:
140 x 5
170 x 3
200 x 4
> Failed a fifth. 

Swiss bar pause press + Fat Gripz:
122.5 x 10, 10, 9, 1
> Failed a 10th, so I reracked and then hit a final rep. Lots of rest pausing. I can still ride this out. The problem is the gym closing on me and not being able to rest long enough.

V-handle chins:
12

At the park:

Neutral-grip chins:
12, 12, 12, 12

Dips: 12, 10

1-minute chin-ups:
1, 1, 1
> Insanely painful on the biceps. I love these.

Went on a relaxing 25-minute run tonight. 

Entry #1141

ROM progression squat (7th pin):
520 lbs x 25
> With the aim of a 440 max at the bottom I wonder if I didn't start heavy enough to have enough of a drastic difference from the top to the bottom. Oh well, not gonna start over every time I doubt something. Run this through and use the experience for next time if necessary.

SSB pause box squats:
260 x 10, 10

Ab wheel:
5 x 5

Crush gripper #1:
5 x 5
> I've had these for years and always sucked at them, but I'm making it my personal goal now to close the #2. 

Supplement-wise, I'm off creatine and have started taking vitamin D. I also got a blender so I've been making smoothies a lot.

Entry #1140

Deadlifted 475x3 the other day. Back hasn't been feeling good. Need to address this with a long-term solution so I'm going to read up on Stuart McGill and figure something out.

Had to train today 15 minutes after eating, but surprisingly I didn't feel bloated or nauseous. I must have had the right amount of the right things (hummus, turkey patty, walnuts, and green tea).

Swiss bar bench press:
210 x 3
240 x 3
270 x 8
> Awesome, proficiency with the Swiss bar is returning to normal. Let out a roar to get the last rep up.

Swiss bar pause bench + Fat Gripz:
192.5 x 3 x 10

Kroc rows:
135 x 25
> Jesus this sucked, which rules. 

Ran out of time so went to the park again.

Dips: 15, 12, 10

Neutal-grip chin-ups: 12, 12

1-minute pull-up: 2 sets

Also didn't record that I did hill sprints yesterday.

Entry #1139

Did Turkish get-ups, then went on a 25-minute run, just to get some cardio in. Deliberately took it easy since I pull tomorrow, though it's worth noting that I've never been a proficient-enough runner before for 25 minutes to be considered "easy". But yeah, wasn't breathing hard or anything.

Have started supplementing with vitamin D. 5000 IUs a day.

Entry #1138

Missed recording a lower body entry on Christmas Eve. Started a ROM progression scheme for squats: 2 sets of 25 reps with 530 lbs at the 6th pin, then 450 x 5 deadlifts. Was pressed for time and had to finish in half an hour.

Didn't train on Christmas, for once. Being in a relationship is normalizing my holiday schedule. Did play Tekken Tag 2 with her, though. Beat the boss in co-op mode (PR).

Tonight-

Swiss bar strict press:
150 x 3
170 x 3
190 x 6
> Better than my bench press showing. Nothing groundbreaking but it was what I set out to do and leaves me with a 1-rep improvement.

Swiss bar pause press + Fat Gripz:
120 x 5 x 10 

V-handle chin-ups:
12, 12, 12, 11

At the park afterwards I did 12 chin-ups, 12 dips, dumbbell external rotations, and 1-minute chin-ups for biceps. Before taking a shower I couldn't help but notice that my lats have increased enormously in size. Will take pics next time.

Entry #1137

Back in Portland and things felt off today.

Swiss bar bench press:
195 x 5
225 x 5
255 x 9
> Weight felt heavy and I misgrooved a lot. Reps were slow and ugly.

Swiss bar pause bench + new Fat Gripz:
190 x 5 x 10
> Pretty hard, had to rest between sets for a while.

Kroc rows:
130 x 20, 15, 10
> Even though this kicked my ass as far as nausea was concerned (felt like I was going to lose my lunch), the actual weight felt light and grip was the ending factor. Should go heavier.

1-minute chin-ups + holds:
1, 1

Because of the poor bar tracking I believe I just need to get used to the Swiss bar again after two weeks off it.

Also, I want to start supplementing with vitamin D. Being in California has made me realize how little sun I get up here.

Entry #1136

No upper-body training for four days and I've had four shots in the last two, including the arm-crippling tetanus that forced me to take an additional day off. I also had a big blood sample drawn today. All things considered, I'm pretty damn pleased with today's performance when I half-expected to come in and just hit the bare minimum of 5. Being consistent is solely the biggest factor for strength.

Press:
140 x 5
160 x 5
180 x 8
> All the pause pressing makes me feel in unparalleled control of the bar. Left shoulder hurt from the shot, but a long warm-up made me feel better.

Pause press:
120 x 3 x 10

NG chin-ups:
12, 12, 12

Ran out of time so went to a park after.

Decline push-ups + chin-ups

2 sets of a super slow chin-up with a long hold for biceps

Leaving for Portland tomorrow. Had a great time in California despite all the bureaucracy stuff we had to take care of. Going to miss my dad, but I miss my girlfriend too.

Entry #1135

The unbelievably cool people at Fat Gripz are sending me a free replacement pair with mesh bag. Not going to be a dolt and lose these.

Been up all night. Couldn't sleep in anticipation of an important early morning appointment (Green Card stuff). Dead tired right now, but have been eating well. For breakfast, green tea to keep testosterone levels up, a coconut milk-kale-ginger-garlic-pineapple smoothie for energy, and beef stew for protein. Chowing on chicken meatballs now and then hoping to nap before the 3:00 immunization part.

Gave my brother some workout advice and steered him away from the usual muscle-split crap toward 5/3/1. It felt really good to connect with family in California.

Yesterday was a deload on squats and deadlifts.

Entry #1134

Lost my Fat Gripz at the gym again. This is the second pair I've let go, dammit.

Deload:

Bench press:
120 x 5
145 x 5
175 x 5

Incline bench:
135 x 10, 10, 10, 10, 15

Cable rows:
200 x 3 x 10
160 x 2 x 10

Pulldowns and curls

Have also done two hill sprint sessions that I didn't record.

Entry #1133

Deload (yes, I'm actually bothering to record 'em)

Press:
85 x 5
105 x 5
125 x 5
> Some aches. Can't wait to get back to my Swiss bar. Might want to do TGUs for any warm-up in the future.

Dumbbell military press:
50s x 4 x 10
> Go either Fat Gripz or dumbbells, but not both. Too unstable otherwise.

NG chins:
12 x 3

Pulldowns

Curls, tricep pulldowns, dumbbell external rotators

Entry #1132

Went to the gym yesterday and did a combined lower body day. Tried doing barbell squats for the first time in over a year.

Squats:
135 x 5
225 x 5
405 x 1
> Terminated the set. I can unrack the bar okay but I can't keep tight enough to squat properly. Pitched forward, was wobbily as hell, etc. despite the weight being light. I think the way to go forward is to keep on the SSB and do straight bar as assistance.

Deadlifts:
390 x 5
445 x 3
490 x 1
> Wasn't feeling good on this so I just hit the required single and stopped. Not worried, once I get back to Portland I'll hit some bigger numbers with a dedicated deadlift day.

Bulgarian split-squats:
70 x 5
85 x 5
90 x 5
> These feel great on my quad when restricted to a low range and heavy weight. Bringing these back in.

Hanging leg raises

Made a kickass smoothie after with coconut milk, raw egg yolks, whey protein (chocolate though, ugh), and frozen berries.

Visiting family in California for a week, possibly two (hopefully the former). Continuing 5/3/1 but on regular equipment. Shouldn't mess with the progression I have going too much since I'm deloading next week anyways. Lifting at my old gym.

Bench press:
220 x 3
250 x 3
280 x 8
> http://www.youtube.com/watch?v=bPUmN1hUQRg

Cool PR. First time benching with a barbell in almost a year. Great carryover from the unwieldy Swiss bar. I almost felt like I was using a machine. I can definitely tell how much better the Swiss is for shoulder health, though.

I was stoked about this.

Pause bench + Fat Gripz:
195 x 4 x 10
185 x 9
> Conversely, this seemed harder with the FG than a Swiss bar. Wrists just felt more wobbly. Really weird.

Seated cable rows:
200 x 5 x 10
> Since I'm in a fancier facility I can actually use cable machines that aren't garbage. Still doesn't make up for lacking my SSB, though.

Cable pressdowns and dumbbell curls

No powders here, so post-workout I ate steak, pizza, orange juice, V8, and milk. Need to go shopping.

Entry #1130

Back from a 2-day beach getaway. Diet was okay. I didn't eat huge but I made sure to get protein in me consistently, and I brought a big block of aged cheddar with me as pre-bed snack. Stomach hurt at times from eating greasy outside food so much and crappy protein shakes laden with chemicals, but it all got the job done. Didn't do any training except for a 1-hour walk on the beach.

Swiss bar press:
155 x 5
175 x 3
195 x 5
> Might have had a 6 but I chose not to risk failure. Felt really strong and in hindsight I probably should have gone for it, but oh well. It's probably smart not to push myself when I'm traveling so much.

Swiss bar pause press + Fat Gripz:
117.5 x 5 x 10

V-handle chin-ups:
12, 11, 11, 11, 11

Tricep pressdown:
2 Monster minis x 12, 1
> A band snapped. Dammit, that makes two now.

Curls

Dumbbell rotations 

Entry #1129

SSB box squat:
420 x 2, 2, 1
> Still no progress on my squat. Going to go back to doing the assistance work that seemed to help before. Split-squats are too damaging to my injured quad.

Squat hold:
580 x 20 seconds

SSB box squat:
310 x 8

Partial leg press with no lockout:
4 plates x 15, 15

Calf raises

Reverse squats and planks

If I see no improvement then I'm going to a ROM progression scheme.

Entry #1128

Feasted at Red Lobster last night for my anniversary and will be away from home from Sunday to Tuesday to complete the occasion.

Swiss bar bench press:
205 x 5
235 x 3
265 x 9
> PRs with the Swiss bar every session with no end in sight. Accidentally did 5 instead of 3. 

Swiss bar pause bench + Fat Gripz:
190 x 3 x 10

Dumbbell rows:
185 x 2 x 5

Had to stop there because the front desk guy on Fridays is a hyperdouche and closed 20 minutes early today. I really dislike this old man. Went to the park after.

Dips:
12, 12, 12

Monster mini rows

Chin-up holds for biceps

Monster mini curls

Left shoulder feels tender from either the dips or the rows. New rule: no prolonged time under tension for dips. Stop short of any rep grinding.

It might be the rows, though. I dunno, everytime I use bands to row my shoulders ache. I think there might just be too much resistance at the extreme end of the ROM.

Entry #1127

Deadlifts:
365 x 3
420 x 3
470 x 6
> Had gas for 1 or 2 more. There goes my deadlift troubles. I'm sure it helps that I didn't squat beforehand but I've hit a PR on both lifts in the same session so that can't be a major factor. Some things today that helped, though:

> Not zoning out between sets. This is a death trap for the big lifts because form goes to shit and I misgroove like mad. Also, my mental laxing means the weight comes as a shock to me and I'm unprepared to manhandle it like I should. Stay focused and keep the death metal playing instead of the podcast between sets.

> Really getting low and keeping Daniel Gallagher's advice in mind to start with the quads and begin the hip hinge by the time the bar is passing my shins. Contrary to Dave Tate's advice, I find it really does help to think of it as squatting the weight up, at least to break off the floor.

> Staying on my heels and not going forward. Keeping the shoulders back.

In summation, pay the fuck attention!

By the way, a side-effect of my belt I didn't expect? Straining in the later reps doesn't leave my back hurting. I read a report from Dr. Stuart McGill that in order to use a belt to its max potential one must by biomechanical definition use bad form. Well, I'm in no authority to challenge that, but I do know it leaves me feeling better than I did sans the belt.

Romanian deadlifts (double overhand):
315 x 8, 8
> Just busting out some quick exercise before closing. Haven't done these in a long time and 315 is a lot lighter than it used to be. My grip was the obstacle from getting 10.

Ab wheel:
5, 5, 10 

Entry #1126

Got sick on Saturday and still have the sniffles.

Swiss bar press:
145 x 3
165 x 3
185 x 7
> A month ago I did this for 5 and noted that I would stay the course and just be patient. I'm glad I got to see the results of my stoicness tonight.

Swiss bar pause press:
115 x 5 x 10
> Rushing a little and had to rest-pause a little bit on the very last three reps. 

V-handle chin-ups:
12, 11, 11, 11, 11

Dips:
12, 10
> At the park. I noticed improvements when adding some extra tricep work, both with band pressdowns or dips.

Ring holds for biceps and kettlebell curls

External dumbbell rotations 

Entry #1125

My lower body is currently sucking so my upper can prosper.

Swiss bar bench:
190 x 5
220 x 5
250 x 11
> Let out a yell on the final rep. Didn't really eat to satiety and felt a little glyco empty. I felt kind of weak and shaky by rep 5, but that stabilized so I didn't get any worse and was able to just zombie on until 11. Felt great.

Swiss bar pause bench with Fat Gripz:
187.5 x 4 x 10
> Didn't have time to do the full 5. This is starting to get tough.

Bench pulldowns:
Full stack x 10, 10, 10, 20

Did some gymnast stuff for biceps at the park, and a set of dips. 

Entry #1124

W00t, first bad day in a while, as if to herald my first session with the belt. Everything sucked.

SSB box squats:
420 x 1, 2, 2, 1
> So I found out that the belt completely fucks up my balance. Part of my warm-up is a squat walkout with 50-70 lbs more than my max set, and I was wavery doing it this time. During the actual squats I repeatedly pitched forward, which made my knees feel sore afterward. Went for a total rep PR and did an extra 6th rep at the end there.

Deadlifts:
340 x 5
380 x 5
445 x 2, 1
> Back must have been weakened after the squats. I'm going to do 4 days again and see what improves. Funny thing is that all the lower body assistance work I've been doing seems to be helping little. I literally don't notice a difference in my squat doing Bulgarian split-squats.

Entry #1123

Belt came today. It's a work of art.

Deloaded and had a hectic work weekend, but kept my diet consistent throughout. I'm drinking lots of Muscle Milk at work.

Swiss bar press:
135 x 5
155 x 5
175 x 9
> Really easy, probably could have gotten another. I was planning on switcing the assist work this cycle but since my press is getting better I'll keep sticking with what works.

Swiss bar pause press:
112.5 x 5 x 10
> Hate using uneven plates. I really need to get a pair of 1 pounders.

V-handle chin-ups:
11, 11, 11, 11, 11

Various things in the park: a set of diamond push-ups, a set of dips, and some gymnastics. Incredible bicep workout by doing static holds in chin-up position (using rings in the playground). 

Entry #1122

Missed recording a lot.

Sunday: SSB squats of 420 x 4, 1

https://www.youtube.com/watch?v=ZQHBXWtRqMs

My back was hurting from those dumbbell rows the session before and I was actually planning on just doing Bulgarian split-squats, but instead I decided I could handle bar squats. Just not deadlifts. I ended up stopping when I felt my back weakening and doing an extra rep in its own set rather than 1 set of 5. Did the split-squats as assistance work with GHRs and I've been sore as hell since.

Did a deload on Monday, went on a 5 mile run yesterday, and took a walk today after waking up.

Entry #1121

Insanely hectic week, what with work and a family emergency. Skipped a few meals, but my cramming of 1000-calorie frozen pizzas seemed to keep me from getting weaker.

Swiss bar bench press:
215 x 5
245 x 3
275 x 7
> I've been noting lately that I had another rep in me on the final set. Well, today I took myself up on that. Butt almost came off the bench but contact wasn't lost. Gotta watch out for that. A fantastic PR with the Swiss bar. I would have been content with 275 x 5.

Swiss bar pause bench + Fat Gripz:
185 x 5 x 10
> Lost count of sets. Might have done 6.

Dumbbell rows:
180 x 5 x 5

Dumbbell preacher curl:
40 x 8, 6
25 x 13
> Getting an extreme stretch at the bottom, which makes this a million times harder. Usually I use the 50s. 

Shoulder external rotations:
8 x 2 x 20, 15 

Entry #1120

Supposed to lift yesterday but after a long day of work without enough sleep (7 hours, but I seriously need at least 9 to feel well-rested) and barely any time after getting home I took the night off. Watched Metalocalypse instead.

Swiss bar press:
150 x 5
170 x 3
190 x 5
> Still unsure how to gauge this. It was what I aimed to do and I felt great about it, but when taking everything into account it's hard to tell if I should accept this or change something. Will keep up the pause pressing and if I get anything less than 195 x 5 next cycle then I'll switch to direct tricep work with less shoulder involvement (I'm thinking about Pavel saying that two of the three tricep heads are only activated under very heavy loads and am concerned if the high volume on both bench AND press days is counterproductive for that). 

Swiss bar pause press + Fat Gripz:
110 x 5 x 10
> Pause at the bottom and the top. Good thing about this is it should replace the point of doing Turkish get-ups for my shoulder to some degree.

V-handle chin-ups:
11, 11, 11, 11, 10

Monster mini-band pressdowns:
12, 12

EZ bar curls:
105 x 8, 7, 6 

Entry #1119

Swiss bar bench:
200 x 3
230 x 3
260 x 8
> Probably had one more in me if I really worked for it. Very pleased with how I'm improving. 

Swiss bar pause bench with Fat Gripz:
180 x 5 x 10

Dumbbell Pendlay rows:
175 x 5 x 5

Dumbbell external rotations:
8 lbs x 20, 15

Various curls

I ordered a belt! A red Inzer lever. It was expensive but since I'm working now I didn't feel guilty about it.

Entry #1118

SSB box squat:
415 x 5
> Continuing at the new depth. This was ridiculously easy.

Deadlifts:
365 x 5
415 x 3
465 x 5
> Just taking it easy and really conserving myself for week 3. Need to stay lower to recruit quads more.

SSB good mornings:
150 x 10

Bulgarian split-squats:
50s x 10, 10

Squat holds:
570 x 13, 12
> Left lat was straining under the weight, for some reason.

Another squat and dead session. I'm liking these a lot. I see a viable way to lift three days instead of four this way.