Had a good New Year's drinking and corresponding with the gf through an online game night. I'm a huge dork so I prepared some low carb homemade pizzas beforehand to have healthy meals ready during drunkness.

Today I tested my mile for the first time in 10 years and got seriously humbled. Was aiming for 5-something and may or may not have gotten 8:02. My last recording in 2005 was 6:25. In my defense, I have two broken legs, Ebola, and a cute cat I saw weakened my quads.

Dumbbell push press
80 x 2
100 x 2
110 x 2
120 x 3
Didn't feel too bad, though like always my right is much better.

Overhead press
157 x 10, 10, 10, 10

Lying dumbbell rows
150 x 8, 8, 10, 8

Curls and band pull-aparts

Squats
345 x 5
390 x 3
435 x 1

Dumbbell push press
80 x 3, 3
100 x 3
110 x 5, 4 (left side)
Harder to keep balance on my left. Part of that is the dumbbell I'm using, but awkwardness is a good thing here.

SSB squats
305 x 10, 10

Wide bench press
35 x 73, 40, 50
Pec rehab. Trying to get a chest pump.

Fun little punch-the-clock workout.

Friend had to cancel the trip for personal reasons, so I'm back to training Tuesday as usual. Holding off a deload until comp week.

Bench press
Up to 185
Pec tendons hurt really bad.

Incline bench
Up to 225
Same deal. Called it quits here.

Went back down in the yard 10 minutes later and messed around with some dumbbell push presses. Felt great. Gonna make these my staple. Plan on maxing them out tomorrow with squats for one crazy training sessions before two days of rest on my trip.

Hill sprints 3x and then the usual 10 minute jog afterwards. Having fun with cooking today. Tonight's dinner are low-carb portobella mushroom pizzas: http://www.muscleandfitness.com/nutrition/healthy-recipes/portobello-pizzas

Not cheat day tomorrow. I'm leaving Sunday night to spend two days with a friend up north and want a splurge day then.

Map pulls (5)
485 x 3, 3, 0
405 x 15
Well, an improvement over 0, but that's not saying much. The narrow stance is helping, though. Ending the exercise on little victories by shooting for rep PRs with 405.

SSB squats
335 x 3 x 5

Fasted walk today. Scale isn't working. Hopefully it's just out of batteries. Not doing anything for Christmas Eve but I'm looking forward to my first ever Christmas lifting session tomorrow thanks to my home gym. Had a good kabob dinner last night with extended family visiting. Played a host of Dreamcast games with my cousins and I'm pretty sure Soul Calibur counts as some type of training.

Yesterday:

Overhead press
222 x 1, 2
First time pressing heavy overhead since my injury. We'll see what happens next week when I retry.

Close-grip bench press
245 x 5 x 10
Ugh, pec tendons are really hurting. Almost didn't do this but they felt a little better after the first set.

Weighted chin-ups
70 x 5 x 10

Dumbbell push press
80 x 1, 5
Fooled around with this. Was hard at first because the weight plate dug into my shoulder unlike what a thicker dumbbell would do but after a set I got the hang of it and repped it out pretty easily. 90 next week. Pleased with this after taking the bench sets close to failure several times.

Squats
320 x 3
365 x 3
410 x 3

SSB squats
305 x 10, 8, 8

Bench press
270 x 5
310 x 3
345 x 1
Everything felt heavy today. X3 was hard, only hit 345 because of my disproportionate fast-twitch strength. Probably from benching three times this week. Pec tendons hurt, too.

Overhead press
155 x 10, 10, 10, 10, 10
Was way of this but I survived.

Lying dumbbell rows
150 x 8, 8, 8, 8, 8, 8

Kettlebell preacher curls
50 x 7, 7, 5

Band pull-aparts

I notice that Untamed Strength is having a free open gym session this Saturday. Would really benefit me to go and get some actual practice in if it wasn't far.

Mat pulls (5)
485 x 0, 0, 0
405 x 13
Psychologically could not pull the trigger. Gonna reset back to 9. Played around with my form, viewing deadlift tutorials by Emevas and powerlifting to win, and found a teaser of success with a very narrow stance and more precise foot alignment with the bar. Not enough to break mental barriers but that will come with refreshed brainpower another day keeping what I learned about technique in mind. I had tried narrow for a day last year and it didn't help/felt wrong, but today things seemed to click with achieving better leg drive.

SSB squats
330 x 3 x 5

Fooled around with some light high pulls and cleans between squat sets. Don't need to worry about wrist flexibility like normal-bar Olympic lifts, thankfully. Not gonna fret about going continental, either; 225 or even 250 if I don't make weight is comfortable weight for me.

Tried to overhead press. Stopped at 165 because it didn't feel right. Maybe I could have gone the whole way without reinjury but maybe not, and I'm not keen on another inactive week when I can bench fine now.

Incline bench
200 x 10, 10, 10

Close-grip bench
250 x 8, 8, 8

Dumbbell rows
150 x 5 x 8
130 x 10
> Done right out in the pouring rain. Didn't give a fuck.

Curls

Squats
300 x 5
345 x 5
390 x 5

SSB squats
305 x 3 x 8

Deadlifts
375 x 2
> Neck wasn't feeling it, had to stop.

I'm back! Neck still has some pain but I have mobility again. Still need to be careful and I've learned my lesson about overhead pressing until I'm completely better.

No noticeable upper-body strength loss in my week off. May have gained some fat weight from increased carbs and liberal eating, though I'm always solid on protein intake. Will weigh myself tomorrow.

Bench press:
255 x 3
290 x 3
325 x 3

Close-grip bench:
245 x 10, 10, 10, 10, 9

Weighted chins:
70 x 5 x 12
No weight: 25

6.5 minutes of curls, rear delts, external rotations

Worsened my injury when warming up with 65 pounds for overhead pressing. Going to up my calorie intake now because it could be a while before I'm able to train.

Attempted overhead pressing today. Couldn't really get past warm-ups, but this is the first day when I've noticed improvement in mobility. Will try again tomorrow. There seems to be nerve damage with lost sensation on the right side of my neck.

Sunday

Squats
305 x 5

This was all I could manage due to my neck. 345 wasn't happening.

This was on Saturday.

Bench press
235 x 5
270 x 5
310 x 5

Overhead press
155 x 10, 10, 10
> Tweaked neck/lower trap very badly. This is practically happening every month. Be strict about doing neck exercises.

Lying dumbbell rows
150 x 10, 10, 8, 9

Couldn't physically finish the rest so did some light stuff.

Band pressdowns, slow chin-ups, curls

One hour walk in the pouring rain yesterday. Got soaked and had to put away my wireless headset to protect it, so no podcasts. Goddamn, this stuff is boring on its own!

Mat pulls (5)
485 x 2, 2, 0

At a bit of a loss. I trained hungry again, but this discrepancy still seems crazy. Going to fill up and try one more set in the evening, plus squats.

Trained in rain and mud again. Miserably enjoying it in a mental exercise type of way, especially after listening to WWI combatants living in sopping wet trenches for months at a time from my history podcasts.

Overhead press
162 x 5
182 x 5
207 x 5
> 5 week is always the toughest, probably more because my fast-twitch makeup has always been disproportionately good at the 1-3 rep range. Struggled to get the 5th.

Close-grip bench:
242 x 5 x 10

Weighted chins:
70 x 6 x 12
> Rain and mud kept me from getting a good grip so I landed my feet between every rep and increased the volume to compensate. Healthier on my pec tendons anyway.

8 minutes of rear delts, external rotators, curls

Deload

Squats
180 x 5
225 x 5
270 x 5

SSB squats
215 x 2 x 8
220 x 8

Deadlifts
285 x 8

One downside of having an outdoor gym...training in this.

Deload

Bench press
145 x 5
180 x 5
215 x 5

Overhead press
105 x 10, 10, 10, 10, 10

Lying dumbbell rows
100 x 8, 8, 8, 8, 8, 8

Mat pulls (6)
485 x 7
> Form fell apart and was using mostly back. Trained hungry and just felt like I had no gas. It's good for a bad day, though.

Deload

SSB squats
240 x 3 x 5

Had a nice Persian dinner with family last night so for Thanksgiving I'm just training and killing Nazis with some Russian players on Day of Defeat. It's novel to have my own gym to train in on holidays.

Deload

Overhead press
102 x 5
122 x 5
147 x 5

Close-grip bench press
162 x 10, 10, 10, 10 ,10

Weighted chin-ups
70 x 5, 5, 5, 5, 5
No weight
10

Squats
335 x 5
380 x 3
425 x 1
405 x 3
> Did both second week and third week. Pretty good. Injured quads have forced me to use more posterior chain and it's actually making me a much better squatter. As a result, they're starting to feel a little better too.

SSB squats
300 x 8, 8, 8

Deadlifts
370 x 8

My dinner tonight was unexpectedly carby so I took an hour and a half to enjoy a walk afterwards. Spent my Saturday night strolling through the woods listening to a history podcast about WW1.

Bench press
270 x 5
305 x 3
340 x 2
> Matched my all-time best while 20 lbs lighter. Felt so light that I almost went for a third.

Overhead press
152 x 10, 10, 10, 10, 10

Lying dumbbell rows
150 x 8, 8, 8, 10, 10
130 x 12
> Found a use for my lighter bar by loading it as a counterweight to hold on to. I'm an idiot for not doing this before. Should give my torso a break from all the twisting and heal my sides up.

8 minutes curls and rear delts

Mat pulls (7)
485 x 10
> Getting really good with the hip hinge. Shoulders still shift forward though. It's really hard to stop that. It doesn't make a difference now but it fucks with me when I get to the floor, although since I didn't film any of my last cycle I'm probably doing it less by being so conscious of it. Hopefully I'm good with the form I have, but I'll keep working on it.


SSB squats
320 x 5, 5, 5

SSB holds
510 x 20, 15, 20

Trained in the rain but it didn't affect anything.

Weighed 211 yesterday.

Overhead press
180 x 5
205 x 3
230 x 1

Close-grip bench press
240 x 5 x 10

Weighted chin-ups
70 x 5 x 10
Floor contact: 15

Curls and rear-delts for 6 minutes

Forgot to record mat pulls, 485x9 off of 8 mats and then 315x3x5 SSB squats.

Squats
290 x 3
335 x 5
380 x 7

SSB squats
297 x 8, 8
305 x 8

Deadlifts
365 x 8

Planks
25, 25, 25, 15

Quads felt like glass at first and I was about to call it quits after tweaking my back at 335, but something made me try anyway. 380 ended up feeling lighter than 335, and my quads felt fine with the wide stance (not sure if I went even wider than before because I was already going wide). Might need a longer warm-up.
Back hurts but it's one of those things that'll be better in a day or two, no big deal. Was still good for deadlifts without a belt.

Bench press
250 x 3
285 x 3
320 x 4
> Happy to be this strong while cutting. If only my lower body was the same, haha.

Overhead press
150 x 5 x 10

Lying dumbbell rows
150 x 9, 9, 8, 8
130 x 8, 8

6 minutes of rear delts and biceps

Overhead press
170 x 3
295 x 3
220 x 3

Close-grip bench press
237 x 10, 10, 10, 10, 10

Weighted chin-ups
70 x 10, 10, 10, 10, 10
Weightless
20

Band pull-aparts
50

Curls

Squatted 385x4 on Saturday. Quads were sore again. Try again next time.

Spent the last three days with my girlfriend who was visiting. Had a blast and ate lots of food. Tomorrow starts the hard work again.

Bench press
235 x 5
270 x 5
305 x 5

Overhead press
150 x 10, 10, 10, 10, 9

Lying dumbbell rows
150 x 8, 8, 8, 8, 8,
130 x 9

Curls

Everything felt heavy today, but maintaining is still very satisfactory considering how much weight I've lost.

Forgot to mention I used the 70 lb backpack yesterday to do assisted neck crunches.

Sprinted 3 times on Heart Attack Hill and went for a 10-minute walk afterwards.

Weighed 213 this morning. Now is when I'm first starting to think "Wow, I'm pretty light."

Mat pulls (9)
485 x 11
Even though my technique failed at the floor it's clear my back has gotten much stronger from last cycle. This felt stupid light. Still side pain from my rowing injury if I twist but it's slowly healing.

SSB squats
315 x 3 x 5
Quads hurt like hell if I don't go wide, keep that in mind. Really don't want to be stuck with box squats for a year again.

SSB holds
510 x 20, 15

Planks
25, 25, 25

Overhead press
160 x 5
180 x 5
205 x 5
> Struggled on the last rep.

Close-grip bench press
235 x 5 x 10

Weighted chin-ups
70 x 10, 10, 10, 10, 10
Weightless
20

Rear-delts and curls for 5 minutes

Deload

Squats
175 x 5
220 x 5
265 x 5
> Quads are hurting from three weeks of pause squats, aggravating that old injury. Started going wider and they felt better. Don't go ATG.

212 x 3 x 10
> Forgot to use the SSB.

Deadlifts
275 x 8

Some more form checking. Slight leaning forward as I lift the bar up but it's getting better and my shoulders don't go over the bar. Would probably help to think about jumping backwards with my feet. Also, I went Super Saiyan, which helped.

Deload

Bench press
140 x 5
175 x 5
210 x 5

Overhead press
100 x 10, 10, 10, 10, 10

Bent-over dumbbell rows
100 x 8, 8, 8, 8, 8

Chin-ups
10

Saved cheat day for Halloween. Now I'm bloated and carbed up on butcher shop sandwiches and Americone Dream ice cream. This is the first year in awhile that I didn't do anything but I had just as much fun playing online games with the girlfriend instead.

Now that's a party.

Been raining and my stuff is getting wet. The tarp covering my bars keeps blowing off. Need to figure out better forms of shelter, like storing my bars under the patio in the corner.

Deload

Deadlifts
315 x 5

SSB squats
240 x 5, 5, 5

Deload

Overhead press
95 x 5
120 x 5
145 x 5

Close-grip bench press
160 x 10, 10, 10, 10, 10

Weighted chin-ups
65 x 5, 5, 5, 5, 5

Chin-ups
10

Squats

412 x 3

> Meant to do 415 but accidentally used a 2.5 on one end.

SSB squats
297 x 3 x 10

Deadlifts:
365 x 8
> 245 is too light, need some heavier weight to practice keeping back with.

Forgot to record deadlift day, 475x1. Having a serious problem of not being able to lean back, so I'm practically doing a Romanian deadlift.

Bench press
265 x 5
300 x 3
335 x 2

Dumbbell rows
150 x 8, 8, 8

Overhead press
147 x 10, 10, 10, 10, 10

Weighted chin-ups
65 x 10, 10
Without weight:
20

Behind-the-neck pull-aparts
50

Kurls

Weighed 215.2 today. Have lost 2 and a half pounds in two weeks, which is exactly what I want. Didn't even count my calories or macros,  who knew that was possible.

Overhead press:
180 x 5
202 x 3
227 x 2
> Great progress.

Weighted chin-ups:
65 x 10, 10, 10, 10, 10

Close-grip bench press:
235 x 10, 10, 10, 10, 9

Chin-ups (no floor contact):
20
> I was impressed by this until I remembered how much weight I've lost.

Curls to failure

Skipped my cheat day today, just didn't feel junk food cravings like I usually do.

Fasted walk in the morning. Knees are feeling a little beat up.

Squats:
305 x 3
350 x 3
395 x 3
> Legs felt sore. I was getting a ton of leg drive yesterday with rows, I should configure the set-up.

SSB squats
295 x 3 x 10

Deadlifts:
245 x 25
> Really concentrated on keeping behind the bar and falling back.

Bench press:
245 x 3
280 x 3
315 x 4
• Warm-ups felt heavy and ultimate set felt light. Anytime warming up feels like a ton of bricks I take it as a good sign. Seriously, 280 made me wonder if I'd even get 315 twice.

Bent-over dumbbell rows:
130 x 8, 8
140 x 8, 8, 8
•No floor contact, I want to do more tension-maintaining for my lats.

Overhead press:
145 x 10, 10, 10, 10, 10

Chin-ups:
35

Behind-the-neck band pull-aparts:
50

Kettlebell curls
50 x 5

7 minute cooldown jog

Able to fit in size 34 pants now very comfortably. I like how my picture-taking a decade ago was superior because the prevalence of using point-and-shoot cameras instead of phones allowed for a non-mirror, timer shot. Progress!

Mat pulls (2):
475 x 3, 1
> Filmed my last rep out of suspicion that I'm not getting leg drive like I should. Thankfully nobody reads this to see my goofy faces, haha.

Starting position:


Once I actually start to pull up:


Bar starts to come off the ground:



It appears that I'm not keeping my core and glutes tight enough to power the bar up with leg drive, causing excessive hip ascension before the bar has even moved. Much more importantly, though, I'm not falling back with the weight, instead letting the bar pull me forward. My shoulders start aligned and then move out in front as the bar languishes back.

Just going to accept my losses this cycle and move to the floor next week. Since I've done this for two weeks I still got 8 reps at this height in total.

SSB squats:
310 x 3 x 5
> Last rep paused.

SSB holds:
470 x 15, 20 secs
> This felt really light.