Bench pressed 335x3 and then murdered my body doing Kroc rows with 200 lbs on the farmers' walk handles. I felt a sensation like the vertebrae between my shoulder blades being pulled apart and that feeling persisted the rest of the evening and night, but now that it's the next day it's gone. Sternum was also hurting, similar to when I overdo heavy weighted dips. If I didn't just do this I would have been speculating about COVID doing something in my chest. Got 16 ugly reps on the last set with my left arm. Could only manage 10-12 on my right, which is the surgery side, and even then it was FAR harder. Might just be a leverage thing and being more comfortable on the other. Did 3 sets total for each arm, partly because it took a bit for me 

Only did 3 sets of decline bench with 225, didn't want to drag this session out long after brutalizing my body and then not getting enough sleep by training into the night. Going to do some isolation lifts to hit the extras after work.

The rows are on video, will upload later. Definitely notice bigger arms from the weight gain. Also got two comments recently about that, one from the cashier asking me if I've "been working out" and the other from my friend who asked if I get remarks from people in public about my physique. 

My back has been feeling pretty good lately. Hoping that translates to a win on mat pulls this week.

Just squatted 480x3 and dropped down to 405x5, then 315, 225, etc x 10. Felt great afterwards, no dying or collapsing.

Had trouble getting to position with 480. Had to rerack the bar because it was slipping and the weight just felt so heavy. Watch some DBZ and made myself pissed before getting back under the bar and chalking up.

Strict pressed 220x3 and followed that up with banded strict press and incline bench, all super-set with pull-ups. Came back in the evening to do a bodybuilding-style workout with skullcrushers, tricep extensions, all kinds of curls (including preachers done on the exercise ball), overhead shrugs, and push-ups. Totally wrecked myself and I have to say I look more toned two days from the insane pump I had (what a douchey sentence). Just trying to have some fun while I'm on a caloric surplus since I can't always train like this.

As far as cardio goes I've been going on easy 30-minute jogs at night about 3 times a week. Need to practice more Muay Thai. Was doing good keeping up my stretches and fell off it this week.

Helped a friend move yesterday, intentionally trained biceps the day before a little easy to prep but it was actually the easiest move I've ever done. Nothing was very heavy. I think I'm used to moving either by myself or with only one other person so I overestimated the job. Still a decent workout and with it being near 100 and wearing a mask there was some misery involved, although it felt like just another day for me with how used to lifting in my backyard I am.

Had a couple of good lifting days on Friday and Saturday. Squatted 455x5 and benched 317.5x5. Squats were feeling pretty heavy by 405 but benching felt breezy. 

End of last week my back was hurting since last Monday. Feels like an aggravation of my prior injury. Really came out of nowhere too, it happened on the day I felt mega nauseous and sat or lay around most of the day. Feeling better today and I was able to squat on Friday despite it feeling terrible.

One other thing that's been on my mind: gauging by how easy I benched 360 a couple of weeks ago and how fast I'm progressing, I think I may be strong enough to bench 405. I'm contemplating testing this in a safe way sometime in the near future.

Axle strict press
160 x 5
182 x 5
207 x 3, 4
-
Last 3 sets super-set with Iron Woody band pulldowns
* Felt like a ton of bricks today, glad I got 4 at least because grinding out 3 on the first attempt made me feel pissed off. 

Some quick backstory. For the past few months I've been having temporary but near-daily nausea issues, most severe in the morning, coupled with a more-frequent-than-usual need to piss. Monday it was REALLY bad. Might have been compounded from a seafood restaurant I ate at on Sunday while at the beach (we social distanced). It was a struggle Monday to eat anything, although I made a weightgainer and got an OK amount of calories and protein in. Definitely not enough to grow off of but no less an amount than when I maintain or cut weight. Anyway, it might have been too optimistic to expect a heroic press attempt after feeling like crap, so I'm happy I did what I did here.

Absolutely killed it on the accessory work though. After my usual incline bench and decline dumbbell press I just attacked what I had in my living room. I was going to stop like normal, thought I looked too small in the mirror, and then kept adding "1 more set" of randomness: push-ups, partial push-ups, kettlebell preacher curls, overhead tricep extensions, band pullaparts. Had a crazy pump afterwards and I ended the workout at 10:30PM.

Had a good mat pull session Tuesday, took long enough. My back has been feeling really good lately and I was able to pull with reckless abandon. That's 100% the issue. Hit 570x6 fairly easily.

On Wednesday I did a deload press workout. Shoulders are feeling fried lately. Straight-bar squatting twice in one week after my injury made them feel worse.

Strict pressed 225x2 yesterday. Getting close to my old numbers now. 225x3 was a milestone way back in the day (2009) and then 225x5 was the next accomplishment that had me going hell yeah. Both were at much heavier bodyweights. I don't want to exceed 220 because I have to make 198 again by November for my meet.

Been feeling nauseous in the morning for several months now. Can't remember if it coincides with the caloric increase. Maybe it's the creatine? Batch I have is a few years old. 

Mat pulls (5)
565 x 0, 2
* VERY gun-shy, couldn't break the bar at first but on a second attempt it was pretty easy. Shut it down based on how my back felt on the second rep. This cycle was kind of screwy because I decided to switch to TNG, which I'd never really done before, in the middle of it which was a mistake. I'm going to add matts back until I have a good day and then go back down. All things considered though it did feel good to do a heavy pull again.

TNG deadlifts
405 x 5
* Didn't happen as extremely as last time but lately when I do these my left hand and arm clenches up and I can't undo the claw shape for several seconds to a minute. This is with straps mind you. Doesn't happen on the mat pulls. The veins in my forearm also look different and then the normal ones return when my hand goes back to normal. Since the reps were only 5 it happened for about two or three seconds this time.

SSB lunges
150 x 14
170 x 16, 16
Super-set with SSB good mornings
150 x 7
170 x 8

Whoa, weighed 210 this morning. More than I thought.

Benched 335x3 on Saturday. Decline bench press and light incline dumbbell press were the follow-up exercises. Really pounding my chest during this period of growth. I have OCD over the inner area looking less developed to me than the outer chest, although it's not a big deal. 

Lifts are all going up except my deadlift. That's a matter of keeping my back feeling good outside the gym and mental hang-ups. Plenty of time before November meet to sort it out. The strength is there. =

Did 3 hill sprints yesterday followed by a 10 minute jog. Definitely noticing running is harder with the weight gain.

Took a break from drinking this week and just stayed in all weekend, was nice.

Squats
370x3
425x3
475x3
Drop-down to 405x5, 315x1
* Back is good again obviously, was able to crush this. Did shut-down the planned drop-down sets unfortunately, hopefully I can get them next week.

SSB squats (drop-down sets)
330x8
240 x 10
150x10
65x10
* Was a little leery about SSB but I kept my back up and it was fine.

Band leg curls

Did some stretching last night and practiced some shadowkickboxing. Went on a walk afterwards for about 30 minutes.

Been maintaining my flexibility for Muay Thai during this downtime but I want to do more. Keep up stretching everyday.

Noticed the extra weight gain when doing rapid kicks. Currently hovering at around 205. Going to have to pick it up if I want to get past this. Already getting bored with eating as much as I am. I'm thinking I'll start cutting in late August to make weight for my November comp (assuming it doesn't get canceled, which it very well might).

Was able to squat 425x2 yesterday, shut it down there out of safety. Back still hurts but is getting better. 

Axle strict pressed 215x3 today. New favorite chest exercise: decline dumbbell press. Paired this with incline benching.

Work is really rough right now. Looking to jump ship soon, applying to lots of places.

Wasn't sure if I'd be able to bench effectively but I was able to crush 315x5. Back hurts a little getting into position on the bench but it was mostly fine. Extremely happy with this. Did decline bench with 225 afterwards.

Was able to do kettlebell squats yesterday. Held the 50 and did sets of 50, 40, and 30. Really long rest times between sets mind you, I was doing other things around the house at night. Went on a short jog afterwards.

Back pain more or less feels the same but I'm more mobile today. Don't know if it's physical or mental. Can't really load anything with my back so I did a calisthenics workout. Push ups and chin-ups or pull-ups as a superset. try to do it without any rest times but that wasn't happening. Left number is push-ups and right number is chin-ups or pull-ups.

50 20
10 10
Here I had to take a rest. Just glad I got 50 push-ups there, which I wanted no matter what.
10 8
10 5
10 7
10 5

finish off with 10 wide grip pull-ups on their own since push-ups were so much higher a number.

Came up with a goal midway through to get 100 push-ups. I know that ain't exactly championship training but I have always been horrible at push-ups. My triceps just feel like collapsing after rep 30. Always just considered it a fast twitch handicap but that's all the more reason to train something. Thanks injury. Also I'm pretty sure I can gut out 50 push-ups anytime now whereas in my teens and early twenties it was considered a remarkable day to hit that amount.

Thought about calling off of work but I'm going to go anyways.

Was doing mat pulls with 500 lbs when something in my lower back snapped on the 4th or 5th rep. Damn, I guess my winning streak had to end somewhere. Haven't had a back injury in a long time. Hurts really bad but oh well, I know the drill. Should take about a week or so I'm guessing.

Currently (the only one) wide awake at 1:09pm after partying at George's. Don't know how I'm doing this, I had no more than 1 Red Bull overnight. Am home now. Gonna make a weightgainer since eating is hard on a lack of sleep and try to make it to evening to crash early for work.

Axle strict press
155x5
180x5
205x5
Crushed this. Was probably good for one more.
All sets super-set with band pulldowns x 10-15

Axle strict press against bands
140x10
Super-set with band pulldowns x 15

Decline bench press
180x10
200x10
220x10
Super-set with band pulldowns x 15

Squats

350x5
395x5
450x5

Drop-down immediately to 405x4, 315x10, 225x10, 135x10, 45x10

Banded leg curls

Really happy with this, I'm usually not able to muster repping 405 after doing 5 reps at my top-set. Feeling rejuvenated after the deload. Also trained only 30 minutes after eating, definitely going to make this a habit for lower-body day at least. Feeling bloated made me feel strong.

Looking forward to cutting weight for my meet in November. I'll probably start in mid-August. Getting sick of weightgainers already.

About 30 minutes of fasted cardio on the exercise bike this morning while watching Tiger King. I tried to watch actual good content like Demon Slayer previously but I find myself unable to get fully immersed and appreciate anything that deserves full attention.

Been doing a lot of stretching. I've found myself feeling a lot stiffer without Muay Thai so I'm stepping it up at home.

Weighed 206 the other morning.

Finished the deload week with bench pressing 225x5 today. Have been doing decline benching for my assist work this deload cycle, am quite liking it.

Been having a much-needed deload. Already finished squat and press days. Did TNG mat pulls up to 500x5 off 5 mats. Just before that I was able to double overhand 405 * 3 before grip gave out. No chalk. Used the direct sun and sweaty palms as an autoregulator as well as a grip training tool.

Did narrow stance atg squats with the SSB bar for 240x10, 290x8, and 290x7.

Found this in my log but I never hit upload. Final day before my deload week. Incomplete but I don't remember the rest.

Bench press
275 x 5
310 x 3
355 x 1
-
Last 2 sets super-set with dumbbell rows
50s x 10
100 x 10

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

Did 3.5 hill sprints today, followed by a 12-minute jog afterwards. 

Progress pic from 2017 to 2020. Getting a bigger chest was a goal of mine.

Yesterday

Mat pulls (4)
565x1
Had no power today. Feel like I could use a deload. 

SSB lunges
Various sets up to 170 x 15

Came back in the evening to work on traps with SSB hise shrugs (up to 380x20), neck bridges, rear-delts, and abs.

Axle strict-pressed 210x3 yesterday on a basically-empty stomach. When I'm in that state and hopped up on caffeine I'm explosive for 1 or 2 reps and then just run out of gas. Thankfully my training has been effective up to now and I was able to grind out the third, which definitely wouldn't have happened a month ago.

Just found out my powerlifting meet has been delayed a second time due to COVID-19, this time from August to November. I picked a helluva comp to return to, damn. I'm so hungry.

Somehow I fucked up a week somewhere and my squat cycle got ahead of everything else, so while I hit my squat single last week I'm still on triples for everything else. Gives me an opportunity to do something different for squat day.

Squats
Up to 405 x 7, 9, 8
First set was weird because my belt was too tight. I'd like to reach 3 sets of 10 next time.

Good mornings
155 x 15
185 x 12, 15

Bench press
255 x 3
290 x 3
330 x 3
-
Super-set with bent-over dumbbell rows of 50s x 15

Dumbbell press
50s x 12
115s x 8, 10, 10
-
Super-set with dumbbell rows with same weight for 10

Curls

After 3 sweaty hours of starting my PC building process yesterday I called it a day out of frustration (everything has been easy until dealing with my case) and hit the heavy bag for around 10 minutes, then went on a 20 minute night jog. 

Woke up today and did 15 minutes of fasted indoor biking, then went on a 15 minute walk. Amazon Fresh delivery came just in time to make an omelette. Was getting tired of scrambled eggs for breakfast protein. Also took a break from weightgainers for a few days there but I made one today for work.

Weighed 199.3 today, weird. Means I lost 4 lbs.

Mat pulls (5)
565 x 5
I'm pleased but man, I've lost the ability to rest pause. after I set the weight down I just don't have it in me to move it again.

Belt squats
Up to 8 plates x 12
8 plates + 25 x 12, 14

Dumbbell lunges
50s x 16, 25

Abs

Partied ridiculously hard Saturday night/Sunday morning at George's place for his birthday. Still feeling funny from it but I'm looking forward to getting back to training today after work. Slept for 9 hours last night and still feel like I could have used more. Also feeling a little blue/depressed for some reason, feels like every little thing I'm doing is a chore that requires extra effort.

25 minutes of fasted cardio in the morning. Majority was on the exercise bike while watching Demon Slayer, the rest was some light shadowkickboxing.

After breakfast went and trained traps and neck. Hise shrugs of 330 x 20, 30, 20, neck crunches with the Iron Woody band, and finishing off with neck bridges.

Also, yesterday evening after work I fit in a 30 minute workout for chest and biceps. 

Wow, weighed 203 this morning. Total gain of 10 lbs in a little over a month.

Axle strict press
152 x 5
175 x 5
200 x 5
Blitzing through barriers. I would never reveal my industry secret but if I did it would be from eating a lot.

All three sets supersetted with band pulldowns and last set saw in addition of eight close grip pull-ups right after the pulldowns. Sad to say I am warming up to chins and pull ups lately, left tricep has felt a little pain for about a year now at the start of vertical pulls.

Axle strict press against bands
140 x 8
Super-set with pull-ups x 12

Incline axle bench press
200 x 8, 10
Super-set with pull-ups x 15, 17

Went to work after this, will probably do isolation work in the evening. Weather was nearing 100 again today.

Squatted up to 505x1.

Dropped down to 405x5 and 315x7 before I had to call it, unfortunately. Heat was really getting to me. It was only 92 but I felt dehydrated. Took a break and did 315x10, then RDL'd the 50 lb kettlebell 80 times.

Currently up about 5 lb, hovering around 198 in the morning with no clothes.

Bench press
235 x 5
275 x 5
310 x 5
Joints and tendons hurt but feeling strong as hell. Benched with some pain in my pec tendon and brachialis (both left arm but ignored it and did this easily after being stuck for two cycles.

Did some band pressing with the iron woody thick bands and t-bar rows. And did with skull crushers and heavy band curls.

Tng mat pulls (6)
565 x 5
Best TNG performance yet. Still a new element for me to control weight this heavy going down but I think it will do a lot of good for a 1rm.

Belt squats
360 x 10, 12, 14

Dumbbell lunges
50 x 14, 30

Kettlebell rdls
50 x 80

Abs

Axle strict press
170 x 5
190 x 3
215 x 2
220 x 2
Realized I miscounted and only hit 215. I really wanted that 220 and luckily got it. This was a good cycle for strict press.

I'm doing a lot more volume lately. Tons of super sets and isolation work almost like a bodybuilder, sometimes two times a day. The workload has been making me lazy with updating this log. Going to strive to record the important stuff at least.

I'm eating to gain weight. Nothing crazy but I definitely want to get to at least 210. Last time I weighed myself I was 192 but that was several weeks ago before I started making homemade weight gainers again and making a concerted effort to do this even though it was in the back of my mind. Friend already commented that my love handles are coming in.

Squatted 470x3 day before yesterday. Really brutal drop-down sets, managed to gut out 405x5 right after but could only must let 5 reps on 315. Something to work on as the top set continues to increase.

My heel is much better, probably 95%. I should be good on running now but the exercise bike I ordered a while ago finally arrived and I'm really happy with it. Good way to do zoneout cardio when I don't want to go outside. Will be good for fasted sessions in the morning while I watch TV.

Axle strict press
150 x 5
172 x 5
195 x 5
* Nailed it finally.

Spent the rest of the time switching between axle bench, weighted chins and pull-ups, and training my friend, who started out with mat pulls. He got up to 185x1. Capable of more but he's recovering from wrist injuries that flare up, but this was more than he's ever done so it was a good pr. What I found super impressive were the farmers' walks he did a few sessions ago: 100 lbs in each hand down the length of my yard. I also had him doing pull-ups using a band under his feet for assistance, he did a bunch of sets for 5. Bet he's gonna be sore from those because there was a lot of grinding.

We finished off with mitts, reviewing the basics and then taking turns throwing 1-2-3s, and then did a couple of light sparring rounds. Boxing only, didn't want to kick up dirt at each other by kicking. Another time I may set up the patio pavers under us so we can kick or take our gear to the park.

Will probably do some isolation work on my own for biceps, chest, traps, neck, and rear-delts. Not sorry, the bodybuilding sessions have been making a difference and my traps and chest are growing.

Put in an order for a compact foldable exercise bike and a mini 45 lb Muay Thai bag which I hope is heavy enough to not go flying everywhere. The bike was intended for my heel which is thankfully getting better finally.

Squatted 500 a few days ago and benched 350 yesterday. Trained my friend on the squat day. Haven't done boxing in a while with him.

Felt pretty weak yesterday. That 350 was a bit of a grinder. Maybe something to do with all the extra volume I'm doing lately via two a day workouts.

Mat pulled 565x1 off of 5. Everything felt light until the 565 which I couldn't even move on the first attempt. Caused a headache every time I tried to break it off the mat. That single was actually pretty smooth but as I lowered it I felt my body just shut down.

Removed the 35s off each end and did 500 for eight easy touch and go reps. I think with some recovery I'm going to crush this soon.

plus this was a victory because my heel has been getting better and I wasn't sure if I could handle this and especially the 500 squat. Glad to know this won't set me back after all.

I'm going to go in for some lunch and to let my heel recover before I go back in the evening to do some squat accessory work.

Had a pretty good leg workout yesterday, all things considered. Squatted with the SSB up to 200 lbs on the balls of my feet. Felt tendon strain in the problem leg while doing this but I was able to knock out 3 sets of 10. I immediately super-set each of these with banded leg extensions, and triple-set those with banded leg curls. Then I did kettlebell goblet squats with 50 lbs for 40, then 30 reps. I'm pretty sore today. 

May try to squat heavy next workout, we'll see.

Badly bruised my right heel on Saturday while messing around with the only 2 friends I see now in quarantine. Doing some stupid parkour shit and landed wrong on it. Can't put too much weight on it, walking on the ball of that foot. I think it's getting slightly better but can't be sure. Definitely can't squat on it so I'll be doing sissy squats tomorrow.

After George left I bench pressed with the remaining friend, up to 330x2. Had a third in me but was having trouble getting leg drive. Haven't done boxing in awhile with him, something we talked about doing next time. After I hit that I did 245x10. Gotta say I was surprised at how light that felt, I could have told you I was benching 215. Didn't get to do much else due to training him and time constraints with him having to leave by 4:15 so I'll do some more today.

TNG mat pulls (5)
565x5

Belt squats
5 plates x 10
7 plates x 10
8 plates + 25 x 8, 8

Dumbbell lunges
50s x 22

Abs, Swiss ball leg curls

Benched 310x4 with my friend spotting me. Also dumbbell pressed 125x6 afterwards. Felt sorest I've been in months. I'm working him up to repping 95 on the bench. Something super impressive is that he farmer walked with 200 lbs.

Squats
315 x 5
335 x 2
385 x 5
440 x 5
Drop-down to 315, 225 x 10, 135 x 12, 45 x 20
* Made a mistake on the first set, supposed to do 335 instead of 315. Attempted to drop down to 405 but it's just not happening

Good mornings

Deload

Bench press
155, 195, 225 x 5
-
Super-set with axle barbell rows
110 x 10
160 x 8, 10

posted from Bloggeroid

Deload

Squats
225, 275, 315 x 5

SSB squats
240 x 3 x 10

SSB good mornings
150 x 8, 10

Abs

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