Welp, my (free) laptop isn't holding a charge anymore so computer time has been down. Building a new PC though which will free up my main bedroom-stationed laptop that's hooked up to a mointor for portable use so I can use it for work in the living room.

Currently taking a deload. I started feeling really run-down recently. Already did a squat and strict press workout, and today I did an extra workout for traps, rear-delts, and neck. I'm going to be doing shorter but more frequent workouts in general since I have so much time at home, rather than one mega 2+-hour session.

Lifted yesterday with my quarantine friend. I'm teaching him boxing as well. Went over a 1-2-3 and we took turns holding the pads, then did some light free sparring. Letting him get the hang of it a little before I get stricter with enforcing hands staying up. Watched Rocky 4 to pre-game. We watched a bunch of strongman last time. 

Bench press
270 x 5
305 x 5
340 x 1
355 x 1
-
Super-set with dumbbell rows
50s x 3 x 10
100 x 8

Band-resisted bench press
135, 155 x 10
185 x 10
-
Super-set with dumbbell rows
115s x 3 x 10

Band pressdowns + overhead pressdowns + chest flyes + band lat pulldowns
2 sets of 10-12

Curls

Did a friend workout in the rain with one of the only two people I'm seeing during this lockdown (same goes for them). Helped him train and did some fun things on end like a 15-rep 405 deadlift and some farmers' walks and keg carries. Got a good chest pump from some banded chest flyes, too. Beer, which is not usually my drink of choice, is also incredibly refreshing mid-workout.

Did some hill sprints this morning, followed by a short jog and some light shadow kickboxing.

Strict pressed 215x2 on Friday. Looking back to a year ago I was at 195x1.

Been reading entries this morning from one year ago when everything was normal and not a disease-ridden death trap. I've made some really good progress, especially on my press, which has gone from 195x1 to 195x5.

Gonna practice this a bit: "Learned a combo-string: low right kick, 3-2-3, right body kick, 3-2, left switch kick, overhand right and left hook to the body, circle out with double-jab. Started with just the first portion of that and added on."

Squats
Up to 485 x 1
Drop-down to 405 x 5, 315 x 10,225 x 10, 135 x 10, 45 x 10
* This no longer kills me, I'm happy to report.

Banded good mornings
Up to 150 x 10 (4 sets total working up)

Did an at-home Muay Thai workout in the evening, just about 15 minutes.

Logging should be more consistent from now on. Got a new laptop charger so I can compute from anywhere in the house.

Bench press
250 x 3
290 x 3
325 x 2, 3
-
Super-set with dumbbell rows & axle row
50s x 8, 10
110 x 15
* Didn't feel confident on my first attempt at 325. Feet were in a bad position too so I couldn't get good drive. Took a short break to input some work data (did this workout while working at home), ate a banana, came back, and eased through it.

Dips
15
45 x 12
70
Super-set with axle rows
200 x 8

Axle strict press
160, 180, 205 x 3

Axle strict press against bands
130 x 2 x 8

Incline bench press against bands
180 x 2 x 8

Incline dumbbell press with Fat Gripz against bands
50s x 16

Every set super-set with band pulldowns or pull-ups with a 50 lb dumbbell for 8 dropped down to bodyweight for 4 (making 12 pull-up reps total)

Spider curls with Fat Gripz
50s x 2 x 8

Rear-delt dumbbell lateral raises drop-down to facepulls

Axle strict press
145 x 5
170 x 5
192 x 5
-
Super-set with pull-ups
10

Strict press against bands
130 x 8
-
Super-set with pull-ups
12

Deadlifts
Up to 550 x 0, 0
500 x 8 (touch-and-go) (PR)
* Body kept shutting it down because of a twinge in my left side. Assuming my competition doesn't get canceled, man, I need to GO. Am going to start from the top and increase the weight next week as I've been spinning my wheels trying and failing this for too long. Taking a break from the floor may help, too. I'm still confident that I have 600 in me; problem is it has to be a "good day" but the comp conditions (flat ground, rolling the bar, meet magic effect) may help, though I'm not going to count on that.
* Repping 500 was a decent victory.

Belt squats
Up to 8 plates x 3 x 10
-
Last set super-set with dumbbell lunges
50s x 14

SSB good mornings
170 x 8, 8

Squats
Up to 475x1
Strip-set of 405 x 5
315 x 10
225 x 10
135 x 10
45 x 10
* Didn't feel nearly as miserable as last time. 475 was also very easy.

Pause deadlifts
315 x 4
Immediately switch to RDLs of 315 x 5, 8

From a few days ago that I neglected to upload.

Axle strict press
165 x 5
190 x 3
210 x 2
-
Super-set with chin-ups and pull-ups (half and half)
12
* Beyond what I was expecting, kickass. The band training is going great.

Worked up to a 310x4 bench press on Wednesday. Not a bad showing. Might have had a 5th in me but didn't feel like dealing with a failed press after how hard I've been training.

Stunningly sore from those squats on Tuesday, the most I've been in years. Nostalgic feeling.

Did a squat strip-set by starting with 425 and dropping down to 315, 225, 135, and 45 x 10. Had to lie down and struggle not to puke afterwards. Also resisted some mental weakness of wanting to give up merely because of leg discomfort starting in the middle of 315 and continuing on down the line.

Went back at night to do good mornings and ab wheel rolling.

Came home from work yesterday evening and did a bunch of band sets for rear-delts. It's an exercise where I drape the band across the top curve of my punching bag stand so it's at an angle above my head and pull my arms apart. Mixed that up with leg raises and the ab wheel.

Followed that up with some easy shadow kickboxing rounds, lowering the speed to focus on form. Nothing too structured, just listened to music and had some fun moving around.

Been getting good sleep this week, 8-9 hours on average.

Quick video of the 475 squat and 315 pause deads from yesterday.

2365

Did a 10-min shadow kickboxing round yesterday after work followed by 3 hill sprints and a 10 minute jog.

Bench press
270 x 5
305 x 3
340 x 1
* Everything felt pretty heavy today. Nothing out of the ordinary though.

-
Super-set with Iron Woody band rows
10

Dips
30
50 x 12
90 x 6 -> bodyweight x 6
50 x 6 -> bodyweight x 6
-
Super-set with Iron Woody band rows and bent-over dumbbell rows
20, 20
125 lb dumbbell x 8

Decline push-ups
30
-
Super-set with keg curls
160 x 8 + 35 lb dumbbell curls with Fat Gripz x 8

Dumbbell curls
50s x 8

2364

Squats
365 x 5
420 x 3
465 x 1
* Can't believe how light the weights felt on my legs. Conversely, though, I was pretty wobbly under the bar. Didn't have enough food in me, which makes a difference on that.

SSB squats
310 x 2 x 8

Pause deadlifts
315 x 5, 4
* No straps this time.

2363

Came home from yesterday evening and did about 8 minutes of shadow kickboxing followed by a 15 minute jog afterwards.

Deadlifted 550x2 today. Had to shut it down due to prior back pain that became aggravated by the third rep. At least I got 2 reps on my first try this time. A good marker for my bad day strength.

As for my back, I dunno what's going on with it. It's been real bad lately, even after taking measures like sleeping on my back, doing stretches at work, etc. It just hasn't been enough. Wish I had a proper reverse-hyper. I'll do a lot more imitation movements on the Swiss ball. Laying stomach-down over the ball to round my back for an extended period of time also makes it feel good. I can read or play my Switch doing that. Will make a real concerted effort to do all this continuously in preparation for next week. The strength is definitely there for 5 or more with 550.

2362

Bench press
250 x 3
290 x 3
325 x 3
* Felt real light.
-
Last set super-set with bent-over rows (unilateral)
50 with Fat Gripz x 10 followed immediately by 115 x 5

Bench press
245 x 10, 9, 9
-
Super-set with dumbbell rows (bilateral)
8, 9, 10

Iron Woody band press
15
-
Super-set with dumbbell rows (bi)
10

Purple band chest flyes

Real pleased with this program cycle thus far. Broke through some poundages that I was stalling on previously. Gonna do some bicep curls and rear-delt work at the office this evening (there's a basic weight set there).

Also, so I'm not seeing "Untitled" for every post in my post list, I'm adding entry numbers again which I used to manually keep track of.

Been dealing with some work-related stress (no day off last week, bickering with my boss) and lack of sleep over the weekend but my strength has been on the upswing.

The rundown for Saturday was squatting an easy 440x3 and then staying over in Santa Cruz. Went to the beach at night and the next morning, it was a blast. It was like Silent Hill at midnight.

Axle strict press
145 x 5
165 x 5
190 x 5
* Finally got this, and pretty easily too.
-
Last 2 sets super-set with chin-ups
10, 12

Axle strict press against bands
120 x 2 x 10
-
Super-set with chin-ups
12
50 x 8 -> drop-down to bodyweight x 5

Axle incline bench press
170 x 9, 10
-
Super-set with pull-ups (wide and narrow)
50 x 5 -> drop-down to bodyweight x 7
50 x 8 -> drop-down to bodyweight x 5

Iron Woody band chest press
20
-
Super-set with purple band curls

More curls, facepulls, band pull-aparts

Did 10 minutes of an aerobic workout yesterday before breakfast. In the evening after work was another 10-minute shadow kickboxing session followed by 1 hill sprint and a job afterwards.

Couldn't break 550 off the ground once, then tried again and got 2 reps before the bar rolled off the single mat I had it on. In retrospect I obviously should have just adjusted my standing angle but in the moment I wasn't thinking and I tried to push it back. Couldn't budge it after that.

Did belt squats with with up to 7 plates yesterday for 8 reps, paired with 150 lb SSB good mornings for 2x10.

As for cardio, did a 10-minute shadow kickboxing round with breath restriction implements and headgear last night, followed by 4 hill sprints and a 10 minute jog afterwards.

Bench press
235 x 5
270 x 5
305 x 5
* Excellent, nailed this after being stuck on 300 for the past several weeks.
-
Super-set with dumbbell rows
50s x 10
50s x 10
100s x 9

Dumbbell press
115s x 10, 9
-
Super-set with dumbbell rows
115s x 10, 10

Dips
70 x 8, 10, 10
-
Dumbbell rows (bilateral)
115s x 8, 10, 10

Decline push-ups
30
-
Super-set with wide-grip pull-ups
15

Keg curls, facepulls

Squats
317.5 x 5
365 x 5
415 x 5
315 x 10, 10

Called it here just because of the absurd amount of time this took (2 hours). I feel mentally held back because of my shoulder bone pain. Going to set a timer from now on to push the pace a bit.

On the upside, 365 felt a lot heavier than 415, which was really light.

I'm planning on hitting a fun workout with neglected body parts like hamstrings and abs tomorrow morning on my day off. Looking forward to it.

Axle strict press
160 x 3
180 x 3
200 x 1, 3
-
Last set super-set with neutral grip pull-ups
12
* Bar drifted in front of me on the first set attempt. Second set came easily.

Axle strict press against bands
110 x 13, 11
-
Neutral grip pull-ups
12, 14

Axle Incline bench press
160 x 10, 12
-
Super-set with neutral grip pull-ups
14, 15

Been doing a lot of cardio I haven't been recording. I've settled into a routine of coming home from work in the evening, doing a 10-minute shadow kickboxing round followed by a run afterwards. But that's not all. For the kickboxing session I wear my headgear and some form of breath-restrictive implement like a paper dust mask to up the misery, along with warm clothes. The purpose is to instill suffering as a norm in preparation for sparring days.

In addition to this I also did 12 minutes of shadow kickboxing yesterday morning before breakfast.

Deload

SSB squats
Up to 290 x 5
240 x 10

Bench press
Up to 210 x 5
-
Super-set with Meadows rows
1 plate x 12

Dips
20
50 x 12, 12
-
Super-set with Meadows rows
2 plates x 12, 12, 12

Iron Woody band press
15, 12
-
Super-set with wide-grip pull-ups
12, 12

On Tuesday and Thursday, the days I didn't lift, I've been early and then coming home to do a 10-minute shadowkickboxing round, followed by a 30-minute run afterwards, Yesterday also included 3 hill-sprints preceding the steady-state run. Also been doing more static stretching.

In other news, my left shoulder bone continues to bother me while my vertebrae that's been aching since May has gotten a little better. Band pressing seems to aggravate the shoulder more, and of course low-bar squatting puts me in pain. I don't have a real solid solution right now. I'm continuing to squat and get stronger. It doesn't seem to be getting worse but it's also not any better, either. It also hurts when I stand up after I've been sleeping, so I'll experiment with ways that minimize pressure when on my back and avoid sleeping on my left side entirely.

Deload

Axle strict press
90, 110, 130 x 5
Last set super-set with chin-ups
100

Incline bench press
130 x 10
-
Super-set with chin-ups
12

Incline bench press against bands
110 x 8, 9, 9
-
Super-set with chin-ups
12, 12, 12

Incline bench press
180 x 8, 9
-
Super-set with chin-ups
11, 12

Deload

SSB squats
200 x 5
240 x 5
290 x 5
240 x 3 x 10

Good mornings
150 x 10

Swiss ball leg curls
10

Ab wheel
10
-
Super-set with Swiss ball kettlebell crunches
50 x 10

9-minute jog afterwards

Bench press
230 x 5
265 x 5
300 x 5
* Finally nailed this after 2 prior attempts of falling short. Weight felt light. The band training is working great.
-
Last 3 sets super-set with with Meadows rows
1 plate x 8
1 plate x 8
2 plates x 8

Bench press against bands
175 x 8, 9, 10
-
Super-set with Meadows rows
45+45+35 x 8, 8, 8

Axle strict press
145 x 5
165 x 5
190 x 4, 3
* Still fell short of 5.
-
Last set super-set with close-grip pull-ups x 10

Arnold press
70s x 8
80s x 5
-
Super-set with pull-ups
10, 12

Incline dumbbell press
80s x 8
-
Super-set with pull-ups x 12

Band press
12, 12
-
Super-set with pull-ups x 12, 12

Woke up at 4:30 after 5 hours of sleep and couldn't go back to sleep, so I got up to train early.

Squats
Up to 460x1
* Came pretty easy, just felt kinda shaky and prone to losing my balance.

SSB squats
290 x 9
310 x 10

SSB lunges
150 x 18
170 x 18

SSB good mornings
170 x 10, 10

Did hill sprints and a jog in the evening after work.

Bench press
265 x 5
300 x 3
335 x 2
265 x 9
-
Last 3 super-set with Meadows rows
45 plate x 2 x 10
45+45 plates x 10

Bench press against bands
155 x 10, 10
-
Super-set with Meadows rows
45+45+25 x 10
45+45+35 x 10

Worked all day, then came home and did mat pulls off of 2 mats for 550x5 with one rest-pause.

Been eating a lot lately. Am feeling like particular shit tonight after steak, garlic bread, and chocolate chip cookies for dinner post-workout, but I'm thinking the late lifting might have more to do with it because I'm yawning aggressively and feeling tired despite sleeping 9 hours last night. Popped a melatonin and am ready for bed. Working at 10 tomorrow morning.

Feeling much better since last entry. Did this after work, ending at around 9:30 PM.

Bench press
230 x 5
265 x 5
300 x 4
230 x 13
* In a holding pattern. Same number as last month.
-
Last 2 sets super-set with Meadows rows
45+45 plates x 8
45+45+25 x 8

Bench press against heavy bands
135 x 10
155 x 10, 12
185 x 10
-
Super-set with Meadows rows
45+45+34 x 8, 10, 12, 10

Face-pulls
15

Keg curls

Really liking the band work lately.

Felt like shit this workout. Woke up at 4:30 with my stomach nauseous from buffalo wings I ate the night before. Trained hungry Yeah also felt like a bloated blob at the same time somehow. Took way too long between sets to rest too.

Mat pulls (2)
550 x 0, 2, 0

Low-bar axle squats
110 x 20
130 x 20, 25

Swiss ball single-leg curls
50 lb kettlebell x 10, 10

Glad I at least moved 550 a bit.

SSB squats
330, 370, 400 x 5
260 x 10, 12 (ATG)
> Switching back to this in an attempt to alleviate shoulder bone pain I've had from low-bar squatting. Spine injury has been getting better and pain felt no worse than usual here.

SSB lunges
150 x 20

Deadlifts
405 x 5, 8
> Felt nerve pain in the aforementioned shoulder area. Mostly ignored it.

Weighted crunches on Swiss ball
20

Ab wheel
9
> Abs were already sore and this really made me feel them.

Swiss ball planks
40 seconds

Sparred yesterday.

Cardio help up very good.

Still leaning too far into punches in lieu of bending my knees.

Slipping, and head movement overall, is much improved, as in actually being present.

Low kicks are landing where they need to; still have work to do on body kicks.

Don't kick when right up in the opponent's space. Gauge distance.

Sit into hooks, don't reach out with just arm power.

Deload

Axle strict press
85 x 5
110 x 5
130 x 5
-
Last two sets super-set with chin-ups
10, 10

Axle strict press against bands
110 x 9, 9
Super-set with chin-ups and pull-ups
12, 11

Axle incline bench press against bands
145 x 10, 10
-
Super-set with pull-ups
12, 12

Iron Woody band press
10
-
Super-set with wide-grip pull-ups
10

Fasted 30 minute jog in the morning yesterday and some shadowkickboxing in the evening after work.

Deload

Front squats
Up to 225 x 8
Against bands: 225 x 8, 10

Last 2 sets super-set with 1-legged RDLs
115 x 8, 10

Registered for a powerlifting competition in April. No turning back from this one.

Mat pulled 550x5 off 3 mats in the rain on Saturday, 1 rest pause.

Did a bodybuilding-style workout yesterday morning, isolating my pecs, tris, bis, rear-delts, and abs. Abs are sore today.

Had a big Thanksgiving dinner with friends, just what I needed.

Axle strict press
160 x 5
185 x 3
205 x 1
-
Last set super-set with chin-ups
10

Axle strict press against bands
130 x 8
110 x 10
-
Super-set with chin-ups
12, 12

Incline axle bench against bands
130 x 8, 10
-
Super-set with chin-ups
50 x 8, 8

Got another light band so I'm trying out a lot more band work. Felt fun to add something new (well, something I haven't tried in years, anyways).

Squats
345 x 5
395 x 3
445 x 3
315 x 9

SSB lunges
150 x 16
200 x 16
* Having the bar extremely high up to work my neck and avoid pressure on the pain spot in the center of my traps.

TnG deadlifts
405 x 12

Everything felt so light but I still have pain when I squat. With the low-bar form now it's my left shoulder bone. So weird, my right feels fine but my left always feels like the bar is grinding into it no matter how I manage the positioning.

Bench press
245 x 3
280 x 3
315 x 2, 1
* Stopped myself at 2 and then tried again for 3 but the plates clipped a dumbbell that was standing on one end and made me off-balance. Called it there.
-
Last 2 sets super-set with dumbbell rows
50s x 8
115s x 8

Close-grip bench press
235 x 8
-
Super-set with dumbbell rows

Sparring went really well. Coach Anthony said that was the best head movement he's seen me utilize and that I stayed in the pocket more. He did criticize my stalking; basically I was walking the opponent down and crossing my legs in the process, but he also said it was the other guys loss for not capitalizing on that.

Did really well at avoiding headshots, as mentioned above, but my legs got chewed up. Nothing too bad though.

Though I kept a good pace I've been feeling awful while sparring. I start overheating in my headgear and it feels like I'm suffocating. The no duh answer is to get better cardio but I feel like I didn't experience this before even when I gassed. I'll attack it from a brute force angle and just train to suffer more at home. I can run all day but sparring is a very different kind of fatigue. Wish I hadn't gutted my breath restriction mask for Wasteland Weekend.

The friend workout isn't going through so I'm just going to chill at home tonight and meet up tomorrow. My legs are pretty sore anyways.

Went on a fasted jog yesterday morning before breakfast for about 40 minutes.

Today did mat pulls off of 4 pavers. 550x5, 1 rest-pause. Couldn't even break 495 and then 550 off the mat on first attempts. Glad I got payback. Think I'm going to replace RDLs on squat day with 405 lb touch-'n-go deadlifts to hone my form.

That's all I did before work. I'm planning on going to sparring afterwards and then assistance work for my lower-body at night, possibly with a friend.