Bench press
277.5 x 5
315 x 3
355 x 1
277.5 x 8
Done in the pouring rain while sick. Heaviest rain I've ever trained in. Being in the patio was basically like taking a shower, so I bundled up with 5 layers, wore my glasses to shield my eyes, and stayed in the garage between sets with a heatdish. I was going to be soaked, but at least I'd stay warm.

Dumbbell press
100s x 10, 9, 8, 5 -> 50s x 8 (incline)
Last set was a drop-set.

Pull-ups, curls

Sick. Cough, fatigue, the whole deal. Increase the calories, decrease the volume, and lift as heavy as I can manage without killing myself.

Squats
385 x 5
440 x 3
490 x 1
Stunned at how heavy the workup sets were and how incredibly easy 490 was. Might have had another rep in me.

335 x 8, 8, 8

Might do RDLs and abs tonight after work, or just take it easy and try to feel better.

Strict press
192.5 x 5
217.5 x 3
245 x 1
Damn, thought I timed my breakfast right but I still trained hungry. Either that or it was the jitters from coffee. Hit my goal, though.

155 x 10, 10, 10, 10

Dumbbell rows
100 x 10

Lying dumbbell rows
125s x 4 x 10

Tricep pressdowns, curls

Deadlifts
550 x 0, 0
Jesus, just could not move the thing. Hamstrings are sore from RDLs but I thought I could power through it the way I did with sore abs last week. Back up to 2 mats next week.

SSB squats
250 x 15, 17

Bench press
260 x 3
297.5 x 3
335 x 3
260 x 10
There was a stack of patio pavers that got in the way of my foot on the heavy set and I had to move my leg while pressing, so I didn't have leg drive. Still hit the goal.

Pull-ups
12
45 x 10, 10, 10, 10
90 x 8

Dumbbell press
100s x 10, 9, 8, 7

Facepulls, curls

Fasted walk in the morning yesterday. Diet has been very strict this week, so I'm allowing a cheat day tomorrow. On weeks when I have a cheat meal or two throughout the week I skip this practice.

Squats
367.5 x 3
420 x 3
470 x 2
Way better than last cycle. I need to get safety stands, though. Not wanting to damage the patio is holding me back.

335 x 8, 8, 8

I trained hungry. Eat sooner.

Weighed 198 in the morning today. First time in over a decade I've been under 200. It's a trip. I've made my powerlifting weight class by an exact amount.

Strict press
180 x 3
205 x 3
230 x 2
While much better than last week, I'm probably going to reset again at some point since I keep missing my numbers. First, let's see if bringing back some extra pressing helps things. Belt offered almost no help. It's gotten too loose. I'm used to bundling up in layers and today it was sunny.

155 x 10, 10, 8, 8

Bent-over dumbbell rows
100 x 10

Lying dumbbell rows
125s x 10, 10, 10 ,10

Band pushdowns, curls

Mat pulls (2)
550 x 6

SSB squats
250 x 3 x 15

Went to see Perturbator and GosT afterwards. Amazingly, we started a mosh pit at an electronic show because there were so many metalheads in attendance. My legs started cramping in the middle of it from the squats but they held up.

Did a 15 minute cardio circuit yesterday of various movements, including shadowboxing, stairclimbers, jumping-jacks, and more.

Squats
342.5 x 5
395 x 5
447.5 x 4
Maintaining this. Belt is feeling looser around my waist and it didn't give as much support as last cycle. Felt myself almost crumple forward on the last rep, but the first three felt very light, which is a good sign. Left knee was feeling some pain since the warm-up but it didn't hamper anything.

335 x 3 x 8

Romanian deadlifts
315 x 2 x 10

Strict press
162.5 x 5
192.5 x 5
217.5 x 2, 3
I didn't realize this until recording the numbers, but my pre-workout meal was 3 hours before the max set and I felt hungry. Still surprised this was so weak, though.

155 x 4 x 8

Bent-over dumbbell rows
100s x 10

Lying dumbbell rows
125s x 5 x 10

Deload

Mat pulls (5)
Up to 505 x 3
Jesus this felt heavy. Weird how deloads do that.

SSB squats
250 x 12, 12, 12
Realized too late that 250 is heavier than I go on a deload for high rep squats but decided to go with it and lessen the reps.

New Year's was a lot of fun. Ate 3 Double Doubles from In-N-Out before drinking. Muscle Milk before a late bedtime and sleepover. Next day we went to this bomb cafe whose owners were competitive bodybuilders (something like that). I ordered a "Will's Powerfit Muscle" omelette. It was awesome of Will to donate his muscles like that. Poor guy.

Hill sprints and a jog yesterday night.

Deload

Bench press
150 x 5
185 x 5
225 x 5

Slow wide-grip pull-ups
12, 12

Chin-ups
45 x 10, 10
Pull-ups
45 x 10

Dumbbell press
100s x 8, 8, 8, 8

Curls

Happy New Year. I have work off for once tomorrow so I'll be able to sleep in.

Deload

Strict press
102.5 x 5
127.5 x 5
155 x 5
135 x 10

Bent-over dumbbell rows
100 x 10

Landmine press
45+45 x 10, 10, 10, 10

Lying dumbbell rows
115s x 10, 10, 10, 10, 10

Keg curls
160 x 15

Mat pulls (3)
550 x 6

SSB squats
245 x 15, 15, 15

I stayed at a lodge over the Christmas weekend and the front of my leg smashed into a bench in the dark. It hurt a little during mat pulls but didn't affect anything.

Bench press
277.5 x 5
315 x 3
352.5 x 1
277.5 x 8
Nothing universe-shattering but some decent weight moved considering how heavy everything felt - and I do mean everything, starting with 135. 350 is reliable everyday-strength.

Dumbbell press
100s x 9, 10, 9, 8

Pull-ups
12
45 x 10, 10
90 x 8, 8

Curls

Squats
365 x 3
395 x 5
445 x 1, 3
335 x 3 x 9
Felt heavy again, but redeemed the 445 set with a fairly easy triple after belting up. Didn't bother trying 500.

Romanian deadlifts
315 x 10

I need to eat better and get more sleep. Work has been hectic.

Strict press
195.5 x 5
217.5 x 3
242.5 x 2, 2
Damn, everything felt mega heavy today. Oh well, at least it comes after two good sessions.

Landmine press
45+45+10 x 10, 10
45+45+25 x 8, 8

Chin-ups
12

Bent-over dumbbell rows
100s x 10
125s x 10, 10, 10

Curls and facepulls

Mat pulls (4)
550 x 7
One rest pause. It's weird how some weeks I just don't have it in me and others I do. I had no respect for the weight, I just ripped it off the ground.

SSB squats
250 x 15, 15, 15

Bench press
260 x 3
297.5 x 3
335 x 3
260 x 10
Pleased.

Dumbbell press
100s x 10, 10, 9, 9
Felt stronger than usual. More reps as a result.

Pull-ups
12
45 x 10, 10
90 x 8, 8

Curls

Been spending the night at a girl's a lot. There's a liquor store 45 seconds away so Muscle Milk will be a regularity for bedtime protein. Man, I like Muscle Milk. It doesn't have sugar and you can find it everywhere. It's an old friend.

Squats
367.5 x 3
420 x 3
470 x 1, 1
Just a weak day, but a "bad day" PR by a lot.

Squats
335 x 8, 8, 8

Romanian deadlifts
315 x 7, 10
First set was double overhand until failure. Surprised by this considering I can grip 405 for 5 without trouble.

I have become way too lazy. I'm not recording training sessions and I'm beginning to take too long between sets again. Calling myself on here.

Strict press
180 x 3
205 x 3
230 x 3
180 x 8

Chin-ups
12

Landmine press
45+45+25 x 8
45+45+10 x 10, 10
45+45 x 10

Lying dumbbell rows
125s x 8, 10, 10, 10

Keg curls
160 x 12, 12

Dumbbell curls

Facepulls

Bench press
242.5 x 5
282.5 x 5
317.5 x 4
242.5 x 12

Squats
342.5 x 5
395 x 5
445 x 4
Maintaining this, which was good considering my sore hip. Fear of failure is definitely screwing me out of an extra rep, though.

335 x 8, 8, 8

Deload

Mat pulls (5)
505 x 3

SSB squats
220 x 12, 12, 12

Deload

Bench press
150 x 5
185 x 5
225 x 5

185 x 10, 10, 10

Wide-grip pull-ups
12, 12, 12
45 x 10, 10

Dumbbell press
100s x 8, 8

Curls

Deload

Squats
210 x 5
260 x 5
315 x 5

265 x 8, 10, 10

Strict press
190 x 5
215 x 3
240 x 0, 1
190 x 8

Lost my first draft of this session so I'll just log the main lift.

Mat pulls (4)
550 x 7
Awesome. Done out in the rain and the wet bar definitely affected grip, even with straps. Had to reset my grip a few times. 5 first reps were straight and then two grindy rest-pause reps.

SSB squats
250 x 15, 15, 15

Bench press
315 x 5
245 x 12
Reset down to this, + first set last. Good, solid reps, though it felt heavier than I was expecting.

Dumbbell press
100s x 9, 9, 9

Chin-ups, curls

Squat
470 x 3

330 x 9, 9, 9

Leg curls, planks

Strict press
160 x 5
190 x 5
215 x 5
165 x 10
Reset down to 215 and did first set last. It felt good to actually hit the workout goal for once on this.

Bent-over dumbbell rows
100 x 10
115 x 10

Landmine press
45+45+10 x 9, 9, 10

Lying dumbbell rows
125s x 10, 10, 10, 10

Incline dumbbell press
50s x 15

Curls

Going through some difficult things right now but still need to be more consistent about updating this log.

Mat pulls (5)
550 x 7

SSB squats
240 x 3 x 15

10 minute jog

Strict press
190 x 3
215 x 3
240 x 0
235 x 1

Push-press
255 x 0
Drop-set to 225 x 2

On the press I'm just plain weaker from the weight loss. It's time to stop attacking the same poundages week after week and start succeeding on some reps. My other 3 lifts are all at a good place.

Bunch of chin-ups and pull-ups

Strict press
175 x 8
155 x 9

Landmine press
45+45+25 x 10
45+45+10 x 10

Bent-over dumbbell rows
115 x 10

Lying dumbbell rows
125s x 10, 10

Keg curls
160 x 12

Dumbbell curls
50s x 8

Kettlebell preacher curls
50 x 8

Deload

Strict press
115 x 5
135 x 5
165 x 5

130 x 10, 10, 10,10

Bent-over dumbbell rows
100 x 10, 10
115s x 10, 10

Mat pulls (6)
550 x 8
Two rest pauses this time, one more than when I last did this.

SSB squats
240 x 15, 15, 15

Bench press
230 x 8, 9, 10, 10

Chin-ups
13, 15
45 x 10
90 x 8, 8
Bodyweight wide-grip: 15

Strict press
140 x 10

Band presses, face-pulls, curls

10 minute jog afterwards

Bench press
285 x 5
320 x 2
360 x 0
So the 320 was a result of me forgetting a 5 on one side and being distracted at how uneven the weight felt. The 360 wasn't even close. My arms just collapsed. I know I have it in me on a better day.

It was getting late and I wanted to get enough sleep after 5 hours last night so I called it here and went on a 10 minute jog. Assistance workout tomorrow.

I really need to recording all the fat-loss and cardio sessions I've been doing. Okay, today I did a fasted walk before breakfast for an hour, then after breakfast three hill sprints combined with about 15 minutes of a light jog before ending with one more sprint up the same hill. Yoga later in the afternoon.

Slept about 10 hours last night. I've been averaging about 7 hours a night during the work week. I function just fine on that but feel my best at 8.

Squats
365 x 3
410 x 3
465 x 3 (PR)
Got this on video. Great place to be at. Only weighing 203 lbs. Glad my groin pain didn't last.

330 x 8, 9, 10

Band leg curls, planks

Strict press
205 x 5
227.5 x 3
255 x 0, 0 (x1 push press rep)
Damn, 255 is my friggin white whale. This was better than the last two cycles though. Actually got all three reps of 227.5. I will continue the push-pressing and see if it will be enough to get this next time.

Push press
255 x 1
Only locked out the last rep of an attempted 3. Held this and the last one at the top. Actually grinded out the last part of the motion so I got some good lockout training from these 2 successful reps.

Lying dumbbell rows
125s x 10, 10, 10, 10, 10

Landmine press
45 + 45 + 25 x 8, 8, 10, 10

Curls

Mat pulls (5)
550 x 3
Just a weak day, oh well. Felt myself using more back and less leg drive than normal. Left hamstring has a minor soreness that might have been making me gunshy. Just yesterday I was on a jog and had a painful experience at the end when I took a mere step wrong and pain shot up my leg, so my mental state is still in a tepid mindset.

SSB squats
330 x 8, 8, 8
Went for these instead of RE due to not getting much heavy squatting done last squat day.

Bench press
270 x 3
305 x 3
345 x 2
Considering how heavy 305 felt I'm glad I got 2. Felt my butt come off the bench on the second, be careful about that.

230 x 10, 10, 10, 10

Chin-ups
15, 15, 15
45 x 10
90 x 8

Strict press
135 x 10

Curls

Squats
Up to 365 x 2
Pulled a muscle near my groin on 275 and then my right knee hurt on 365. Rushed my warm-up a bit.

315 x 1
Groin started to hurt worse so called it a night here. Hurts to walk up stairs but it's not debilitating. Hopefully goes away soon.

Going to my cousin's birthday tonight at a hot pot restaurant, so diet will be liberal today and tomorrow. Just going to try to get lots of calories and protein while not going crazy with the sugary treat. Usually when I get an injury and can't lift as heavy as normal I eat a little more to combat any potential losses.

Went into this session feeling sore from last bench day.

Strict press
190 x 5
215 x 3
241.25 x 2
Forgot a 1.5 plate on one side which makes this already-ridiculous microloading scheme even worse. My ADD took a hit since I was hoping to match last cycle, but it will survive. Comparing the two sessions equally, this was stronger. It's a good place to maintain as I approach sub-200 bodyweight. Lockout was the best it's been in awhile. That sounds kind of funny - you either lockout or you don't, right? Well, sometimes the full ROM is reached but you're too maxed to keep it for long. Held both max reps at the top here.

Push press
255 x 0
I went for 3 but couldn't quite lockout any. Did drop-sets after this.
225 x 4
185 x 5

Chin-ups
10, 12

Landmine press
45 + 45 + 10 x 10, 10
45 + 45 x 10, 10

Lying dumbbell rows
125s x 10, 10, 12

Facepulls, curls

Mat pulls (6)
550 x 8
One rest pause. Another strong showing.

SSB squats
240 x 15, 15, 15

Reverse crunches

On Friday I strict pressed 230 x 3, then push-pressed 250 x 3.

Squats
340 x 5
395 x 5
445 x 4
Damn, work-up sets felt so good I didn't bother setting up the mats so I could safely dump the weight on the patio if need be. Didn't risk a 5th after the 4th came up slow.

SSB squats
330 x 8, 8, 9, 10

Leg curls, planks

Deload

Mat pulls (5)
505 x 3

SSB squats
240 x 3 x 15

Deload

Bench press
150 x 5
190 x 5
225 x 5

185 x 10, 10, 10, 10

Pull-ups
14, 15
45 x 10, 10
90 x 8

Curls

Deload

Squats
205 x 5
260 x 5
310 x 5

250 x 10, 10, 10

Deload

Strict press
115 x 5
135 x 5
160 x 5

135 x 8, 8, 8,10

Neutral-grip pull-ups
15

Lying dumbbell rows
115s x 10, 12, 12, 12

Decline pushups

Keg curls
160 x 15