Woke-up and did 4 minutes bike warm-up, 60 burpees, shadow kickboxing, 120 jumping-jacks, 1 minute burning out on the bike, and more kickboxing. Total time was 19 minutes.

I've been going straight to shadowboxing after those burpees to simulate fatigue in a fight. Similar to the breath restriction mask, I'm more after the psychological impact. That final round of kickboxing felt totally fresh in comparison despite not having any rest preceding it; instead, I'm recovering while working.

Great way to start the day before my work-at-home shift. 

Was doing my work-up sets for squats and I actually had to dump 430. First time I've ever failed squats at home, too. I've been thinking I'm due for a deload for awhile now and am taking this as a stronger sign, I've been feeling really beat-up all over.

The Yukon bar also poses a challenge when it's hot out because of its smooth knurling. It was 98 today, which isn't uncomfortable to me, but I had to keep chalking my shoulders up and sweat still made the bar feel like it's slipping. I'm wondering if my positioning was off and I wasn't firing my legs properly trying to keep it stationed. On the plus side, it was REALLY easy to drop behind me.

I'm thinking I might try swapping in the straight bar next cycle just because I'm really curious what the transfer feels like like.

Night:

Came by after work and finished this in 30 minutes. 

Back squat/front squat

Up to 225 x 10/10

Drop-down to 185 x 8/8

Good mornings

150 x 10, 10

-

Super-set with band leg curls (no counting)

Ab medley of 5 slow standing wheel rollouts, 20 sec plank, and 10 slow Swiss ball crunches

Thanks to Mythical Strength's ebook for the squat idea, although I've been thinking about trying some of that same stuff from his training log for awhile. Zero knee pain here by the way despite going without sleeves. 

Hit this Friday.

Mat pulls (8)

570 x 1

* The injury spot in my back that I thought had recovered started acting up so I shut this down. It's possible I might have been able to pull this off but better not to risk it. I think it's a good feeling to be hungry for more and carry that into the next try . 

Deadlifts (TnG)

405 x 15

* This is always a good fallback option. Not a PR but I'm lifting with mats under my feet lately so it's a tad deeper. Didn't need to grind anything out either, I'll hit that nice-sounding 20 when my back is all better. 10 years ago this was above my peak performance. I know that's a long time but it's so cool to be 30 lbs lighter and have this just be an accessory amount now. 

Came back later in the evening to do banded leg extensions and split squats. 

Went on a 20 minute jog last night. Lately I've been wearing knee sleeves while I run to help out my knees. Feels stupid but effective. Even at what I consider a light weight I don't think a 197 lb person is supposed to run as much I like to but it's really therapeutic for me while I zone out to music. Guess it makes sense to protect my joints more than the average person.

Woke up today and did 5 minutes of bike warm-up, 55 no-rest burpees, shadowboxing, 100 jumping-jacks, and 2 minutes of bike burn-out. Total time was 15.

Swiss bar bench

275 x 6, 5

285 x 5

225 x 12

-

Super-set with Meadows rows

2 plates x 8, 8, 10

3 plates x 8

* Order out of chaos. Last night I wrenched my shoulder doing dynamic stretches and it hurt to raise my arm. Was still feeling it today so rather than try to continue and fail the cycle I'm on I switched to a favorite protocol of working up to 3x8 on a particular weight. I sometimes insert this after a 531 cycle just to change things up (modifications are bound to happen after 10 years) and periodize with a higher rep scheme than 5. Wasn't happening with 275, though. I got the hunch that my strength endurance is more hampered by the shoulder than anything so I reverted course and set-up 285 like I was supposed to. Mid-set of this as I grinded rep 4 up I realized many of my reps today have been very low down my body, almost like a decline bench, probably a subconscious measure to protect my shoulder. I pressed the final rep higher up on my chest and the weight practically fell over my head with how much easier that was. So I ended up getting the minimum reps I needed with a much tougher work-up journey despite a pissed shoulder.

Band-resisted Arnold press

50s x 8

50s without bands x 8

-

Super-set with T-bar rows

4 plates x 10, 10

Medley of chest flyes, rear-delt band raises, skull crushers, and keg curls

Tweaked my back doing good mornings today. Not a bad one but I feel it. Can walk fine thankfully, just am bending over gingerly.

Did Yukon squats up to 455x3 and log pressing over the weekend. Knees hurt again, but I adjusted my stance and they felt better. It seems like I start squatting narrow, this causes knee pain, I widen, and I feel better at the heaviest set, so I just need to squat at that width period. Ate a lot, including at this newish Chinese restaurant nearby that was some of the best I've ever had.

Oh, so I tweaked my aquarium and made some additions to it. Sitting on the floor watching it with my hand flat and supporting my body made my forearm tendon hurt. Pretty weird, better not do that. I can feel it today if I twist my arm, although I don't think it's set me back much or anything.

So my arm, knee, and back are hurting today. I might just be a lifter.

Weighed 198 in the morning. Going to make a decision about a new weight goal soon. If I can find a competition to enter, I'll lose. If nothing's coming up soon, I'll gain.

Swiss bar bench
250 x 5
285 x 3
317.5 x 1
250 x 8
225 x 10
-
Last 3 sets super-set with Meadows rows
2 plates x 8, 10
3 plates x 8

Close-grip Swiss bar bench
195 x 10
-
Super-set with Meadows rows
3 plates x 10

Dumbbell shoulder press against bands
50s x 10 - Dropdown to behind-the-neck barbell press x 8
-
Super-set with Meadows rows
3 plates x 10

Keg curls
170 x 10, 10

Mat pulls (9)

570 x 8

* Resuming this again but starting at the top. Pleased with this. A little bit of forearm pain but no worse than it has been, will be monitoring it.

SSB split squats

110 x 8, 8

Called it here to go eat some food and then felt seriously tired after so I lay down and ended up taking an hour and a half nap. Went back to it at night.

Iron Woody banded leg extensions

15, 15, 15

SSB squat partials

330 x 15

405 x 20

* Just threw these in to get a quad pump as I worked up to suitable weight for squat walkouts.

SSB squat walkouts

510 x 10 secs

This was from Saturday.

Press

170 x 5

190 x 0, 3

215 x 0, 1

145 x 9, 9

-

Last 3 sets paired with chins

10, 10

45 x 9

Band-resisted incline dumbbell press

50s x 12, 12

-

Super-set with chins

45 x 9, 10

Rest of the session was a flurry of super and giant sets

Man, rough pressing effort, but I still got the numbers done. That 215 was a total grind.

Ended up staying awake for 36 hours while hanging out at George's watching a marathon of kung-fu movies. I ate and hydrated impeccably so I felt really good at the end of it, and got lots of sunlight and outside air at the pool on Sunday.

Workout before breakfast of the bike, 50 burpees (no rest pauses this time), shadow kickboxing, the bike again, and finally lying reverse-hypers using a strong band attached to my couch (line because I was lying down and also because you probably wouldn't call this a reverse-hyper but the basic movement is the same).

I also did some shadow kickboxing last night.

Something significant to note, I've known for many years that I tend to habituate back to not extending my punches fully. After getting this advice again in a Muay Thai group I've been filming every shadow boxing session and I finally have it cut out on a consistent basis without trying. It really took memorizing the feel of my lats stretching out.

Looks like the air is going to be crap again today. The whole outside looks like sunset and the sun is blood red. Noticed my eyes feeling watery and irritated yesterday when I was out. I have my respirator if I feel like going on a run later. 

Didn't do any training yesterday due to social obligations the whole day with my friend and then the family. Can't remember the last time that happened but it's not a bad thing for recovery. Lots of outside eating but I dialed it back in at night with a low carb meal of tuna and veggies. I also meal-prepped and had my usual ground turkey with veggies and quinoa with me for some light snacking between meals. 

Yukon bar squats
330 x 5
380 x 5
435 x 5

Drop-down sets of 405x1, 315 x 8, 225 x 8, 135 x 8, 45 x 8

Band leg curls, ab wheel rollouts

Knees were hurting up until the heavy set. Could be adrenaline, the belt helping me sit back more, or just being sufficiently warmed-up (I already do a really extensive warm-up though). I discovered today that it helps to think of moderately dive-bombing into the descent instead of consciously trying to lower slowly. 

Air quality is pretty poor right now due to the fires. Not apocalyptic like last year but it's at 111. I have a thing where 100 and lower is OK for outdoor activity. I'd really like to leave the west coast within the next 5 years.

Swiss bar bench press

235 x 3

265 x 3
295 x 3
235 x 13

-

Super-set with supine-grip Meadows rows

45 x 8

90 x 5, 10
100 x 10
* Very strong performance on the bench. Weight shot up.

Close-grip Swiss bar bench
195 x 10, 9
-
Super-set with supine-grip Meadows rows
110 x 10
135 x 10

Band-resisted Arnold press
50s x 9 - Dropdown to 35s with no bands x 5
-
Giant-set with rear-delt lat raises
35s x 10
-
Keg curls
160 x 10, 10

Tried different ways to make the Meadows rows palatable to my forearm, but straps and Fat Gripz didn't feel as good as simply adopting an underhand grip. Tells me the bicep has probably nothing to with the problem. It's slowly getting better over time, in any case; just have to keep doing what I'm doing and train around the pain.

Brother is in town. Going to be fairly socially busy the next 32 hours: visiting a friend overnight tonight, going from there to work tomorrow, and from the office meeting my bro and older sister for dinner before we see Dad. Will probably do some Muay Thai practice before leaving tonight and I'm looking to go swimming at the hotel tomorrow.

Deadlifted 425x10 yesterday. Only moderate forearm pain afterwards if I stretch my arm out and twist. That sensation is gone today, just the usual tight feeling if I do the same.

Woke up today and did a fasted workout consisting of the bike, 50 burpees, 100 jumping-jacks, and shadow kickboxing. Total time was 15 min.

I posted this picture in a Muay Thai group and with the understanding that I was merely copying the pose from Ong Bak and not trying to keep a tight guard or anything else, I got a good tip about keeping my toes curled tight (which I did) but UPwards. My coaches have always told me to flex my shins but not the direction of my toes.

Also on an unrelated post about roundhouse kicking: "This might be weird to try, but really try to pull with your standing leg. Not quite a jump, but more of a pull! Try it"

Just thought that was a good cue. Seems like thinking it will help with balance.

Worked the heavy bag for 3 rounds for 3 minutes each, then did 1 hill sprint followed by a 20 min jog last night.

Swiss bar bench

225 x 5

250 x 5

285 x 5

225 x 13

-

Last 2 sets super-set with dumbbell rows (unilateral)

100 x 10

115 x 9

Close-grip Swiss bar bench press

195 x 8, 7~drop-down to 155x5

-

Super-set with dumbbell rows (unilateral)

125 x 9, 10

Seated overhead dumbbell press against bands

50s x 7 ~ drop-down to without bands x 3

-

Giant set with rear-delt lat raises

-

Keg curls

160 x 10, 10

I totally meant to do Meadows rows today in light of his recent passing but I forgot. He definitely had an influence on me in the 2000s.

Had a good press day yesterday. Worked up to 200x3. I first got only 200x1 and that was a grind, but after narrowing my grip and really tensing up I felt like a completely different being on the retry.

Did deadlifts for the first time in a couple of weeks today. Worked up to 405x10 TNG and my forearm felt good with elbow sleeves on. Had to call it here to make it to work, but will return to do box squats and abs in the evening. 

Woke up naturally after 5 hours of sleep.

SSB good mornings against heavy bands
60 x 8, 10
110 x 10, 10, 10

Band leg curls

Ab wheel rollouts

Bodyweight split squats and foot raises for knee health

I am really liking this habit of doing knee stuff the day after squats. Feels like I'm reinforcing them after the taxing work.

 Schedule has gotten later as my first job's hours have been adjusted. Lately I've been busy at work during the day and then hitting the weights in the evening after I'm done with the second. I'm going to realign and wake-up early enough to lift before my first shift soon.

Yukon bar squats
345 x 3
395 x 3
445 x 3

Drop-down sets of 405x4, 315x8, 225x8, 135x8

Finished at 10pm so saving posterior-chain stuff and abs for tomorrow.

Swiss bar bench

245 x 5

280 x 3

315 x 1

245 x 10

-

Last 2 sets super-set with unilateral dumbbell rows

100 x 8

115 x 10

Close grip Swiss bar bench

190 x 10, 10

-

Super-set with uni dumbbell rows

125 x 8, 10

Did some shadow kickboxing, 3 hill sprints, and a 20 minute jog last night.

Log press (clean once)
Worked up to 180 x 6, 7, 6
-
Super-set with wide-grip pull-ups and chin-ups x 10-15

Band chest press x 2 x 12

Curls

Fairly brisk workout before 2nd job. Coming back into log cleans cautiously, but forearm is holding up so far.

 Both my back and my forearm are feeling much better. I can make my arm hurt if I stretch it out and then twist, but only marginally. I'm thinking give it another week and then have a deadlift day of up to 405 lbs to see how that feels.

Yesterday I Yukon squatted up to 420x5, essentially making good on my last attempt where I got 3 and had to rerack because of my back. Did drop-down sets after of 365x5, 315x8, and 225x8. 

Came back today and did some band-resistant good mornings and 5 slow reps on the ab wheel, pausing mid-way to do a nasty plank variant.

Had a good weekend visiting a friend in San Francisco, which always means a good amount of uphill walking. Random fact on that, last weekend I couldn't find where I parked my car and a local who was helping me kept getting out of breath and I had to keep waiting. They really put the perspective on what training does for you because I didn't even think twice about those hills being difficult. 

Swiss bar bench

230 x 3

260 x 3

295 x 3

230 x 12

* As has been the trend lately, the work upsets felt very heavy and then I absolutely crushed the final.

Close grip Swiss bar bench

190 x 10, 10

-

Super-set with T-bar rows

Up to 5 plates x 10-12

Dumbbell shoulder press against bands

10

Curls, rear-delt flyes

Upon wake-up with only some casein protein in me:

3 minutes exercise bike warm-up
50 burpees
3 minutes shadow kickboxing
100 jumping-jacks
2 minutes bike burn-out

Missed recording some good sessions, probably because my back has been so bad lately and I don't sit-down at the computer if I can help it. As of today it's gotten quite a bit better. I've been throwing some good rehab at it. Main lift-wise, I hit 425x3 on the Yukon bar (would have hit 5 but I reracked when my back started feeling it) and a 190x5 press, which I fell short of a month ago.

Realized the other night while on edibles and thinking about my training that this sudden spurt of intense back pain isn't random - I injured myself doing those heavy good mornings and didn't even realize it. The pain only set-in once I was asleep.

Swiss bar bench
215 x 5
245 x 5
280 x 5
225 x 14
* Felt a bit weak on the lead-up sets and then absolutely crushed 280x5, with probably another in the tank. Really significant improvement using this bar. That 225x14 was more than I expected to muster, as well.

Close-grip swiss bar bench
185 x 10, 10
---
Super-set with T-bar rows
5 plates x 10, 10

Dumbbell shoulder press against bands
50s x 10
* Band snapped on rep 6, RIP. Finished the rest of the reps without.
---
Super-set with T-bar rows
5 plates x 10, 10

Keg curls
160 x 12, 12

Fun random note, right as I arrived at the club on Friday night I noticed the street dog vendor outside and asked him how late he'd be open. Had to secure a protein source before going in. I ended up eating one of those (I absolutely love them) and a veggie pizza slice in the end, and then an Orgain protein shake with some homemade fresh-ground organic black coffee I had saved in my car. I think I've gotten a rep for being a food diva when I party.

 Basically did a repeat of last week's log strict press workout, managing sets of 5, 7, and then 6. Came ever so close to a 7th on that last set. For some reason had major implement drift this time and had to fight the log quite a bit more in keeping it from going too far in front. Wonder if it's wearing running shoes this week versus proper lifting shoes last.

Back has been KILLING me in my sleep and all day today despite stretching, yoga, etc. I'll keep throwing everything I can at treating it. On the other hand, my forearm has been feeling a little better. It no longer hurts to throw a right straight. Keep using elbow sleeves and stay away from deadlifts for now.

I've been majorly busy with home improvement projects this week and didn't get around to going to AKA. I'm going to make sure I go next week. I feel the craving.

Going out to a show in SF tonight. Not sure if I'll be spending the night at a friend's but I'm eating big before and after, with it being SF and restaurants open all night.

 Woke up and did 4 minutes on the bike to warm my knees up, 35 burpees, some shadowboxing, 2 minutes of fast biking at the 6 resistance, and 15 more burpees. Total workout time was 19 minutes.

Back is feeling a bit better. I found out that it makes a big difference doing some stretching and exercises like reverse crunches and reverse hypers right before bed. That way I'm not going to sleep with any kinks unaddressed that get exacerbated in my sleep. Woke up today not feeling like an old man, for the first time in a few days. 

It makes me wonder about chiropractors. I definitely believe your back can feel better by adjusting it, but how precise can you even be just by eyeing someone? By spinal adjustment I literally just mean stretching myself out and going against extension (hence reverse hypers and crunches), certainly not analyzing individual vertebrae or anything. I've always been skeptical about the practice while also remaining open-minded.

Got a light workout in later by sledgehammering a large shelf and moving debris and an old CRT TV. 

Got up to mat pulling 565x2 off 5 mats. Back has been in bad pain upon waking up lately and it had an affect here. The trend has been that it feels awful in the morning but stretches as well as reverse hyperextensions with bands throughout the day make it feel better, only for the cycle to repeat the next day. What's more, despite strapping up, my forearm really felt it on 315 and above. So I'm not going to be doing any pulls until it feels better. A tendon snapping is the last thing I need without health insurance.

Luckily the pain didn't linger and it felt back to "normal" after this.

Came back in the evening:

SSB good mornings

150 x 10

200 x 8

200 x 8 against bands

220 x 8 against bands

240 x 8 against bands (PR)

* Even without band resistance 240 is the most I've ever good morning'ed.

SSB box squats

Work up to 330 x 5

Xtremely deep (hamstring-to-calf) split-squats with 45 lb plate

8, 10

Planks

Had a moment after my shower where I stared at myself in the mirror and thought how I lived to fight another day and stay healthy instead of risking injury by pushing it on pulls. I take a lot of unmentioned calculated risks when I deem it wise to do so, and I didn't feel right about it today. I have no doubt I'll get stronger from good mornings anyways.

Swiss bar bench
245 x 5
275 x 3
310 x 1
245 x 9
* Donned elbow sleeves today as a part of my plan getting my forearm to heal. This was so easy I almost went for a second.

Close-grip bench press
185 x 9, 9

Band-resisted seated dumbbell shoulder press
50s x 10, 8
* Started out as Arnold presses and gradually shifted to just neutral hand-positioning to eke out more reps.

All presses super-set with T-bar rows varying from 3-5 plates x 8-10
* Used a strap on my injured side and it seemed to help. Grip work right now is a no-no, unfortunately. 

Barbell preacher curls
45 x 20

Forearm is actually feeling better after this workout. Lately I've been waking up to it in pain, which has been concerning. I can even feel it a little bit when I throw hard right straights.

 Yukon squatted up to 465 on Saturday, followed by the drop-down sets. This time I was able to get 405x5. I'm curious if this will amplify my numbers if I suddenly switch to straight bar squats like the Swiss bar does for benching. It's not as dramatic but I definitely have to work a little more to keep the Yukon bar balanced.

Right forearm still feels like crap, not getting better so far. Going to try doing wrist curls and hand-opening exercises with vegetable bands.

Miscalculated the log weight last week when reporting. The log is 90 lbs, not 80.

Log press from rack

Up to 180 x 6, 7, 5

As with a Swiss bar, getting much more proficient with the implement. Developing stabilization and nailing how to draw the implement back and into my body are key factors. Very good idea to go forth with this despite not being able to pull from the floor, just making very productive time learning the press portion. 

-

Super-set with neutral grip chins

10, 12

45 x 10

Band-resisted neutral grip dumbbell press

50s x 12, 12

Super-set with weighted neutral grip chins and keg curls

45 x 10

160 lb keg x 15

Been trying to figure out how I can get back to a martial arts gym around my double job schedule, but it turns out AKA has Muay Thai classes 8pm. It's a little farther than my previous gym, which is only relevant because my car sucks, but eff it, I'm gonna go for it next week.

https://www.americankickboxingacademy.com/copy-of-adult-schedules-1

Swiss bar benched 290x3 the other day. I'm getting better with this thing. Also found that my pecs really felt it using the narrow grip on it, very hard to balance and I had to reduce the weight down to 185 to get a decent amount of reps in.

Mat pulls (6)

565 x 6 

Was hoping for a better showing, and tbh I got a little lost on the count and am only 90% sure that was 6 and not 5. Right forearm is hurting from this too, in the future do NOT double overhand the 405 when working up just because I can. Gripping that started the pain. Still, this is considerable weight being moved and I no longer have any days that my body refuses to budge the bar at all.

Called it here to get ready for my second work, will be back in the evening.

 Typing that post about wishing I can use my log around my forearm injury gave me the weird idea to just use it to press from the rack. Worked up to 170 (just the log and a 45 on each side) for 2 sets of 5 and a third set for 6.

Hit a deep 440x3 squat set with the Yukon bar today, then did drop-sets of 405x3, 315x8, 225x8, 135x8, and finally just the bar x 8 before heading to work, resolving to do good mornings and abs in the evening.

Almost ordered a pizza at the office today from this bomb local joint but then remembered it's 4th of July weekend and I try not to patronize businesses near or on holidays. I have food here.

Just a couple of random notes but I didn't mention doing dumbbell overhead press seated with 50s against bands and I'm definitely bringing that movement in. I've missed using dumbbells on this movement with any considerable difficulty for years and band tension is the perfect answer until I get the right-sized dumbbells.

It also dawned on me that I'm doing a ton of boxing technique analysis through mostly Instagram tutorials but also some of YouTube, and I'm not breaking it down in my logs. That's a shame and something I'm going to do more of. 

Did a fasted workout of about 20 minutes on Sunday morning comprised of 50 burpees and shadowkickboxing. Went to the beach, had a great time and ate some seafood, then woke up the next day feeling like hell. Very nauseous and also exhausted despite 8 hours of sleep. Forced myself to lift in the evening and surprisingly had a good workout. Swiss bar bench pressed 275x5, which is what I was trying for when I first got this thing but has been eluding me since.

Then, yesterday I had a good mat pull session by repping 565x8 off 7 mats, with 1 rest pause.

In injury news, my right forearm feels worse than ever after carrying the beach cooler with that arm on Sunday. I was actually worried about deadlifting with it and risking a tear when I don't have medical insurance. It held up fine but it sucks I can't use my log right now. I am still entered in a NorCal powerlifting meet that never got rescheduled after lockdown delays but I should find a new powerlifting meet, as well as consider a refund for that one (it's been almost two years now and the date is still "TBD").

Press
145x5
170x5
190x 4, 4
Damn, couldn't get 5. It always feels great on the first few reps and I'm sure I'll get it, but then I can't lockout the last. Not happy with where my press has been at since getting under 200 lbs bodyweight. Going to try switching things up next week. Hoping my forearm feels better enough to log clean and axle clean soon.
-
Last two sets super-set with NG chins
10, 10

Press against bands
145 x 6 -> drop-down to no bands + 2 more reps
135 x 8, 8
-
Super-set with NG chins
45 x 10, 10
70 x 8

Incline dumbbell press against bands
50s x 12. 12. 10
-
Super-set with keg curls
165lbs x 10, 10

I hit a really strong Swiss bar bench of 305 on Monday. The weight shot-up so quick that I almost lost balance. Was expecting it to be more of a struggle. Did 235x3x7-8 super-set with rows after. Didn't go too crazy and kept it within an hour and 15 minutes because I had a club event in SF to go to, which was really fun. Felt the urge to get out after dealing with so much stress over the past week. Didn't have much to worry about recovery though, I had two full plates of Persian stews and saffron rice along with wheat toast before leaving, a protein shake on the drive over as well as before bed, got enough sleep, and woke-up feeling totally fresh and ready to train while everyone else I saw online was complaining about feeling bad and needing to drink less in their 30s. On that note, I tried one of the signature drinks being advertised at the club, gave it to someone else because it was like drinking candy, and ordered one with grapefruit juice and then cranberry juice instead. Not even a fitness choice, I just hate drinks that sweet and if I'm putting poison in my body it's nice to at least get some vitamins in with it.

Had another good session today doing squats:

Yukon squats
Up to 415x5
Drop-down to 365x5, 315x8, 225x8, 135x8, 50x8

Confession, I'm being lazy and just treating the Yukon as a straight bar with the weight calculations even though it's closer to 50 lbs. But hey, the round-down is to my disadvantage spec-wise so I'm not cheating.

Will return after 2nd job to do good mornings and abs.

So my toe got worse before getting better today. Could barely walk yesterday. Forced myself to do sets of 20 with 150 on the SSB, standing on the outside "blade" of my injured foot. Made do but I could see how continuing that will develop its own set of foot pain problems. Tried to go to the park in the evening but couldn't make it too far past where I parked so I just sat down on a bench nearby.

Ordered an orthopedic boot that's supposed to arrive today but I'm much better and can walk without a limp. Still some swelling but it seems to be on the upswing. Came back for a second leg session. 

SSB box squats

335 x 3 x 5

Good mornings

150 x 10

200 x 8

Did some shadowboxing last night, working around my injured foot. Really wish I could go running already.

Swapped out press with incline bench to avoid applying pressure on it.

Incline Swiss bar bench

Up to 205 x 7, 7 ,7, 7

-

Super-set with dumbbell rows

115s x 9, 9, 9, 9

Incline band-resisted dumbbell press
50s x 12, 12
-
Super-set with rear-delt flyes
35s x 15, 15

Keg curls
160 x 10, 12

Band curls

It's 100 today but I realized while driving to work in my no-AC car in a tanktop that it's not the heat that bothers me (unless I'm trying to sleep), it's wearing full clothes and being irritated at being a sweaty mess when attempting to look presentable for work. Being in a hot car is like being in a slightly-cooler Muay Thai gym where you don't get hit, that's pretty nice.

The old man is mobile and looking pretty good, continuous bad habits aside (smoking). Glad he's home.

Woke up and did 60 burpees (PR), exercise biking, and some shadowboxing. Somehow I messed up my right big toe yesterday and I can't bend or put any pressure on it, so I also gingerly practiced various high kicks back and forth across the living room. Total time was about 20 minutes. 

Work was dead so I had a ton of free time to do more training in the afternoon but a carpet cleaner who's over took up all my space and time. The old man is also getting out of the hospital today, which I'm grateful for.

Mat pulls (8)
565 x 8
* Not only did this come easier than last week but I didn't need to rest-pause this time. After a rough and hectic week it was nice to win one. Felt my mind being distracted as I bent down to set-up and told myself "You're either going to get it or you're not, don't even think." Seriously, screw psyche-outs in training.

Belt squats
6 plates x 8
9 plates x 8, 10

Will do unilateral leg work and abs later after getting home from the hospital. Distractions prolonged this session including work-from-home and meeting with a carpet cleaner.

Yesterday:

Swiss bar bench

225 x 3 

255 x 3

282.5 x 2, 1, 2

287.5 x 2, 2.5

230 x 8

---

Super-set with dumbbell rows

50s x 8, 5, 5, 5

115s x 8, 8

* Didn't realize I forgot a 5 on one side, I was wondering why the weight disposition was throwing off my groove. Noticing this after three tries and feeling hungry, I took a short break to eat a slice of Dave's Killer Bread, a small cup of tomato parmesan soup, and a slice of cheesecake. Came back and got a 2, then baaaaarely didn't lockout for a last attempt at 3. I was able to get it just up enough to re-rack but it was as close to failing as possible. Bit of a chaotic group of sets but all those heavy lifts was good training for next time. The adrenaline dump after was crazy. 

Came back later at night after the hospital visit and did some tricep extensions, curls, and behind-the-neck bar presses.

Just came back from a roughly 30 minute night jog, only training I did today but I needed it.

Going through a rough time regarding my dad's health, he stayed in the hospital overnight yesterday and I visited him today. Did the bare minimum of training the past few days. Pressed 210x1 and also push-pressed it for 4, which was better than I expected. And yesterday I straight bar squatted 405 for 7, 8, and 6 across 3 sets. I should have waited an extra day to recover, my back and abs were the weak link from still being sore.

Woke-up and did a few minutes on the bike, 55 burpees (PR), some shadow kickboxing, and finished off with a more intense bike session. Total time: 17 minutes

Work day at home was real busy after this but managed to get in 1 round of 3 minutes on the heavy bag and 1 hill sprint, along with some shadow kickboxing.  

I haven't reported some injuries I'm dealing with. Left hamstring has been pissy for a few months now. It doesn't hamper lifting but I can feel it when I sprint uphill and it prevents me from kicking high. And a muscle near my right elbow as been in pretty bad pain since my first session of Poundstone curls (actually I did mention this before come to think of it). That prevents me from using my log, or doing any kind of clean really. 

Despite eating monstrously over the weekend, and plenty of days prior where I ate sweets when I didn't need to, I'm still looking lean. My strategy of "don't be a complete asshole with your diet and train a lot" works.

Mat pulls (9)
565 x 8
Initially did 7, stood-up, then immediately thought I could get another so I quickly re-wrapped and grinded up an 8th. I'm counting it, I've rest-paused on the ground much longer than that.

ATG SSB squats
Worked-up to 240, 290 x 8

Alternating SSB lunges
150 x 16
Did these after deloading the bar from the squats and proceeding without rest.

Deep Bulgarian split-squats
45 lb plate x 8 each side
Just some knee prehab.

Slow ab wheel reps
5, 5
Pausing at the hardest point is always killer, makes planks feel like a vacation in comparison.

Ate extremely well on the trip, although I started running out of food on Sunday. Nothing dire but had to use a naaaasty meal-replacement carton shake before bed rather than just a straight protein shake. The two Chipotle orders I brought with me were life-savers, and I ate big at every restaurant we went to. The hotel was above a pub so good food was never far away during the day (ordered their amazing lobster bake on two separate occasions). Final meal was a massive feast at the best Indian restaurant I've ever been to. My efforts paid off as I felt fantastic throughout the weekend despite drinking and sometimes getting 6 hours of sleep.

Monday:

Swiss bar bench

185 x 5

225 x 5

270 x 4, 5

225 x 8, 10, 10

-

Super-set with Dumbbell rows

115s x 8, 10, 10, 10

Arnold press
50s x 10
-
Giant -set with rear-delt flyes and Swiss bar band-resisted curls

Band curls

Currently in Half Moon Bay for George's birthday trip over the weekend. Since this is a blog here's a pic while I wait for George to check-in:

Got in a fasted workout consisting of 50 burpees and some shadow kickboxing before breakfast today. 

I prepared well for this weekend and the partying. Organic protein shakes, protein bars, canned tuna, and pistachios are my snacks, along with my multivitamins. Also pre-made a big thermos of organic cran and grapefruit juice with vodka, which always leaves me feeling great after a night of drinking (after Halloween last year I hit a deadlift PR the next day and my friend was astonished I was even able to workout). To top it all off, stopped at Chipotle and got a burrito and a burrito bowl with double meat and guacamole so I have easy access to food in the room. Not worrying about low-carb dieting right now, I trained hard this week and I'm going to need decent calories while out of town. 

Also going to make myself so some stretches every day, my back has been killing me. 

Squatted up to 450x1 with the Yukon bar, and then did drop-down sets of 365x5, 315x8, 225x8, 135x8, and 45x8. Similar to what I did with the straight bar but much deeper reps on the top few sets. 

Today:

Press
155 x 3
175 x 3
197.5 x 3
-
Last set super-set with NG chins x 10

Push press
197.5 x 4

Press
155 x 7, 8, 8
-
Super-set with NG chins x 10, 10, 45lbs x 10
Taking a break from the cleans, my right forearm has been feeling nasty for a few weeks now. I think I strained something from one of the early times I did Poundstone curls.

Band-resisted incline dumbbell press
50s x 10, 10, 10
-
Super-set with NG chins x 45lbs x 10, 10

Keg curls
165 x 12, 12

Going on a trip to Half Moon Bay tomorrow for George's birthday over the weekend, going to actually bring some food with me instead of relying on outside food and protein shakes.

Swiss bar bench
235 x 5
265 x 3
300 x 1
225 x 3 x 8, 9, 9
Wielding this is getting easier. Thought I might have had another 300 in me.

Kroc rows
160 x 21 

Dumbbell rows (super-set with bench sets)
115 x 8, 9, 9

Swiss bar tricep extensions
45 x 10, 10
Extreme stretch on these, actually made it pretty challenging.
-
Swiss bar curls
45 x 15
Against bands 45 x 10
Liked the banded set, gonna do that more.

Feeling a bit better today, don't feel like I desperately need a nap.