Yukon squats
390 x 5, 5, 5

Bench press
270 x 5, 5, 5
-
Super-set with bilateral dumbbell rows
115s x 8, 8, 8

Band-resisted incline dumbbell press

50s x 12, 9
-
Super-set with keg curls
10, 8

5 minutes exercise bike

Yukon squats

385 x 5, 5, 5

Bent-over dumbbell rows

100 x 8

Bench press 

267.5 x 5, 5, 5

-

Super-set with bilateral dumbbell rows

115s x 8, 8, 8

Iron Woody band pressdowns 

15, 15

-

Super-set with bilateral dumbbell curls

50s x 10

35s x 10

5 minutes exercise bike

Belt squats

Work up to 8 plates x 10, 10, 10

Incline Swiss bar bench with Fat Gripz

165 x 8, 9, 8

-

Super-set with Meadows rows

115 x 8, 9, 8

Dips

11, 10

-

Super-set with dumbbell preacher curls

35s x 9, 8

Finished in an hour. 

My back is feeling much better. I'm pretty much without pain now. The only niggling factor is that weird disjointed sensation when I bend backwards. I wish I had an exact time when that started but it might have been from pushing my body at the deadlift part of my meet. It's definitely preventing me from maxing out on deadlift singles for awhile.

That's fine, there are so many more ways I can progress and let my body heal in the meantime. And while I won't be surprised if it's something serious down the road, I've also had gnarly sensations before that heal on their own, like that intense nerve pain on my shoulder blades from high bar squatting. That lasted about a year before going away thanks to discovering low bar squats. 

Axle press 

Work up to 150 x 5 (clean first 3 reps), 5 (clean all reps), 5 (clean all reps)

Super-set with wide-grip pull-ups (unincluded work-up sets paired with first 2 sets)

8, 10, 10, 10, 10

* Had the idea to just combine the clean and pressing instead of keeping them as separated lifts. This is a good way to keep this press day fairly light without feeling like I'm doing nothing with low weight and reps. 

Clean and press away

135 x 10

Super-set with wide pull-ups

10

* Saw the deadlift bar I was setting up and just couldn't resist.

Deadlifts

405 x 5

435 x 5

* At first I couldn't break 405 because of how gunshy I was from feeling the pebble sensation in my spine. Took a short walk and came back to it, then hit 435 and my back felt much better. 

Iron Woody leg curls

30 each leg

Another good feeling day.

Foe my back, I'm researching firmer mattresses and due to how I've been feeling the past few days I'm going to either bring in the cheap spring mattress again or flip my memory foam upside down for its firmer side. Neither of those seem to make a big difference, at least immediately, but they didn't feel any worse and my current level of bed softness made my back feel worse last night. 

I'm also looking to get health insurance for the first time in forever to get my back checked out (not the first time I've written that in here, lol) and I'm just about ready to pull the trigger on the reverse hyper scout. I figure if I ever upgrade to the heavy duty model I could definitely use the foldable one in my living room.

I'm also reading the book Supple Leopard, and I pulled out my old copy of Low Back Disorders by Dr Stewart McGill.

But wait, there's more. I ordered McGill's newer books, Back Mechanic (which arrived today), and the one I'm really looking forward to that pertains specifically to powerlifters, Gift of Injury.

Forgot to mention in my program right off, I will be monitoring rest times from now on with an interval app. 3 minutes rest for main work sets. This is a big change for me. 

Yukon squats

380 x 5, 5, 5

Bent-over dumbbell rows

100 x 8

Bench press 

265 x 5, 5, 5

-

Super-set with bilateral dumbbell rows

115s x 8, 8, 107

Iron Woody band pressdowns 

14, 15, 10

-

Super-set with bilateral dumbbell curls

50s x 10

35s x 10, 10

5 minutes exercise bike 

Interestingly enough, these are basically the weights I used 10 years ago, although my squat is stronger now, but with vastly reduced rest times. It feels fresh and exciting to use that as a progression model.

I had a blast this workout, and even got a good pump at the end. Had to rest a little longer than 3 minutes on the last bench press set but when I got into the bar I realized that was probably not necessary; the first set felt the hardest (partially because of my greatly reduced warm-up prep) and I began to ease into 265.

After 11 years of running 5/3/1 variations I'm ready for programming with a new skeleton. I'm also firmly set on resuming my weight cut to remain in the 198 weight class and optimize my athleticism for martial arts. With those circumstances in mind, I will be embracing abbreviated training once again via Andy Baker's Heavy Light Medium template.

The label is unliteral because Andy actually recommends spreading out the heavy effort throughout the week on all three days if you're not a beginner. Here's what I came up with:

Day 1 (heavy)

Squat: 3x5

Bench: 3x5

Super-set with weighted rows: 3 x 8-10

Bench or press accessory movement: 3 x 8-12

Day 2 (light): 

Press: 3x5

Super-set with chins

Clean: 3x5

Deadlift: 1x5

Hamstring movement: 3 x 8-12

Day 3 (medium):

Squat variation 3 x 8-12

Bench variation: 3 x 8-12

Super-set with weighted rows

Bench or press accessory movement: 3 x 8-12

With that said, I'll be using the day's theme as an intensity guide. On day 1, though I'll be starting with something manageable, I'll eventually get to a point where it's a 90+% 3x5, and I can take the rows to failure. The light day will be a progressive but fairly digestible lineup of pressing, leaving a rep or two in the tank, with only the deadlift being truly heavy. Saturday will basically be what I've done for 5/3/1 accessory work. The weight will be challenging but autoregulated by the higher ranges and not taken to failure. I can throw in a bunch of other exercises on this day too if I feel like it. 

Andy recommends a high calorie cheat day, which I already practice, on the heavy day. 

It was getting exhausting treating every lifting day as a test for a maxing out, which was my fault, not Wendler's. I need a change, and perhaps something else will come out of this based on how I'm progressing. 

 Slept on a small spring mattress I dragged into my room last night and spent about 3/4 of the night on my back, the rest on my side. Initial impressions seem positive, but it's too soon to tell for sure. Still have that sharp pain in the middle of my back if I bend backwards, that's probably something that will need time to heal, if not professional treatment. Will continue testing the bed switch.

Couldn't break anything approaching 500 off the mats today due to my back so I took it as a deload and deadlifted 315x20 super-set with 20 reps of the SSB.

Afterwards I went to lie on the floor with my legs up on the exercise ball for a bit and my back feels a lot better.

Going to be testing out how I feel on a spring mattress the next few nights. 

Press

150, 170, 190 x 3

-

Last set super-set with wide pull-ups

10

Press with Fat Gripz

125 x 5 x 10

-

Super-set with wide pull-ups

Sets of 10, last 2 sets with 50 lbs of 5, 8 (finishing each of those with body weight pull ups to get 10)

Axle high pulls

150 x 10, 10, 10

-

Super-set with overhead shrugs

95 x 15, 13, 13, 10, 10

Bent-over dumbbell shrugs

100 x 10

Banded incline dumbbell press

35s x 10, 10, 6 -drop-set to no band x 3

-

Super-set with band flyes

10, 10

Divebomb pushups 

I seriously lagged in this workout. Just felt crummy and tired. After the overhead press sets the I felt a fire light in me and I ran through a bunch of bodybuilding stuff, focusing on traps (which I'm hammering during this bulk) and chest. 

I've been keeping up on training but I feel my motivation to log just plummet. Part of it is my back and the fact that nothing seems to be working so far. If I bend backwards I can feel a point in the middle of my spine that feels like there's a pebble digging into it. I should probably get it checked out. My homemade reverse hyper does seem to provide some immediate relief, but I'm really suspecting my memory foam mattress isn't doing my back any favors and that I need better support, based on how I feel when I wake up. However, my back hurt before on my old spring mattress and going on an expensive wild goose chase to get a new mattress when I just replaced it is something I've dragged my feet on.

Luckily I have a small spring mattress in storage and can try that out for a few days. There's always a way to move forward and always a way to train. 

Woke up and did 15 minutes of the exercise bike, 50 burpees, 80 jumping jacks, and shadowboxing.

I'm gaining weight at the moment and the scale read 206.6 this morning. 

Swiss bar bench

187 x 5

215 x 5

245 x 9

-

Last set super-set with dumbbell rows

115 x 10

Fat Gripz Swiss bar pause bench

175 x 5 x 10

-

Super-set with dumbbell rows

115 x 5 x 10

Incline skullscrushers

35s x 10

-

Super-set with keg curls

160 x 10

Press

135 x 5

160 x 5

180 x 5

-

Last set super-set with with wide pull-ups

10

Press with Fat Gripz

120 x 5 x 10

-

Super-set with wide pull-ups

10-12

High pulls

140 x 4 x 6-8

Overhead shrugs

95 x 6, 10, 13

35 second chin-up

Bar curls x 20

Swiss bar curls x 20

Had a few entries that I wrote up while training but didn't finish them to submit at the time, so I just uploaded what I had and will continue on from here.

Yukon squats

335 x 5

385 x 5

430 x 5

Usual strip sets

Bench press

275 x 6

225 x 10, 10, 9

185 x 12

-

Super-set with T-bar rows

4 plates x 8, 10, 10, 12, 12

Kettlebell goblet squats

50 lbs x 35, 40, 35

-

Super-set with 1-leg kettlebell SLDLs (unknown reps, just did a bunch with rest pauses)

Press

155 x 5

170 x 5

190 x 3

* Was aiming for five but this is what I had in me with my hurt back. Not much full body drive, felt isolated to shoulder power.

-

Last set super-set with wide pull-ups

10

Press with Fat Gripz

135 x 8, 8, 8

Super-set with wide pull-ups

10, 10, 10

* Fat Gripz work well for making light weight hard. Combined with my back I couldn't blast the weight up much at all, tempo was slow and difficult. 

Decline pull-ups

20, 15

-

Barbell curls with Fat Gripz

30

Last week after my competition I took a diet break and ate a lot of food. Doesn't mean I went lax on my protein requirements or food quality, I just didn't worry about weight loss as my immediate goal. I'm currently walking around close to 206 right now and feeling stronger.

I lifted three times, benching 275x3x6 in one workout and reinjuring my back on squats. Got up to 405 before I realized I couldn't load any weight on it and I was hurt again. Sneaky sneaky. 

Came back the next day and did goblet squats with a 125 lb dumbbell for sets of 10-15 and landmine SLDLs with 4 plates of various reps. Finish that up with Goblet squats using a 50 lb kettlebell for 30.

My back was feeling so bad that I got invented enough to create the best home reverse hyper I've come up with yet. Check out this precious bastard:

Basically I'm using the Swiss bar as a platform with a cushion on top and the  band around the kegs for resistance. It feels good and certainly beats hanging off my bed or the counter at work. Later I removed the patio paver, it wasn't necessary. Finding a better object to grip than white-knuckling the sides of the dip station is the next step.

I should also add I've been looking for used deals on reverse hypers every day. Still figuring out the logistics of transportation, or else just splurging on a new unit from Rogue may be the way. The Scout model is also an option. I do have the space for the regular but I'd want to take great pains to protect it from the rain with a paver base beneath it and tarp. Honestly, next time I get nice new equipment I'm going to be doing that for everything and making a better effort to protect all my stuff. 

NorCall Powerlifting 2022 Meet Report Part 2

Finally, meet day. Despite my positive start, I actually did VERY poor by my own standards at this meet, yet still ended up winning 1st place in my weight class as well as a second award of "Best Lifter". For whatever reason, I thought the bluntness of that was funny. There were other titles like "Best Performance In _________" with some qualification at the end, so that was a surprise.

One big mistake was not taking care of the hotel room earlier. Because my last powerlifting meet, and indeed many of my strongman meets, took 12 hours to finish, I greatly overestimated how much time I had. By about 10:00, we still had 2 flights to go before mine was ready, so at this point I started packing my hotel things. Right as I walked back to the meet area I heard my name being announced. I'd had no warm-up and my gear wasn't ready, so I just ripped my shoes off, put on my knee sleeves, put my shoes back on, and walked up to take my opener, an easy 445. Next was 465, and then 501. Everything went up fine but by the time I was finished squatting I noticed my back was bothering me.

In my hurry, I forgot twice to go to the judges and let them know my next attempt. I'd also cut my pinkie somehow and bled on the judge's table. My card was splattered with blood, which made it easy to locate when writing my attempts down. The judge said she was a surgeon and that it didn't bother her. I actually recognized her as the judge who was rude to me last meet, but she was very nice here.

Anyway, some real amateur shit on my behalf, but I had to move on. The bench press was terrible. I hit 315 on my second attempt, which I intended to be extremely conservative given my weight cut, but then failed 350. I know I should have that and more, but it's not like I've ever crushed that while doing a sudden water weight cut, either. I didn't beat myself up over it, but my mind was already racing about getting back to training and bringing my upper-body strength up.

The deadlift phase came by very quick. I could see that this meet was breezing by far more quickly than before. At this point, it was around 1:00 pm; in 2016 we were starting deadlifts around 5:30.

My opener was higher than I remembered choosing, probably because I was thinking about it from a state of being in back pain. I did 515 and then immediately started using my vibrating foam roller and massage gun, which seemed to help quite a bit. I chose a super conservative jump up to 535 after my bench experience and knowing my back was in bad shape. Made a very concerted effort to harden my abs and it flew up faster than 515. Feeling a little good about that, I pondered for awhile before choosing 570 for my third. Not the 600+ I had planned for, but above the 550 I was considering as a safe bet. Well, the bar broke off the floor but I felt a strong twinge in my already painful back so I dropped it. At least I was able to walk away without any hindrance or limp.

As I already went over, I won 1st, but was feeling some imposter syndrome. I felt like I didn't deserve it. I let myself enjoy the moment and my friends being happy about it, but as mentioned before, my mind was racing about the things I need to do for next time. I didn't even bother asking my friend for the footage from the bench and deadlift portions. I wasn't seething over it or anything, I simply didn't care. I would like to see them now, though, but for the time being, I have my squat on video.

I learned a lot going through with this meet and I can at least be satisfied I threw my current best at it. I'm glad I had the know-how and discipline to make weight on advanced notice and max squat without much preparation. I've got a lot to work on and also have to decide where I want my weight to go from here.

NorCall Powerlifting 2022 Meet Report Part 1

Have some time finally to start a write-up of my powerlifting meet experience this past weekend. For once the diet was a major factor in my preparations this time so I'll delve into that.

Because of the short notice (less than a month and a half) and the fact that I was in the middle of a weight gain phase, starting at a bodyweight of 212 lbs, I did a water weight cut for the first time in my life. It went easier than expected. I lost about half of the weight through conventional means, though slightly more aggressively than I would have done had I not been facing a deadline. In the week leading up, I weighed around 206 and knew by that point the water would be coming out. Still, I didn't go too Spartan about it until the final two days. I chose to do as little as possible as late as possible to preserve strength.

On Friday and Saturday, I drank only small sips of water throughout the day and made an attempt to reduce my sodium intake. Again, if I felt more drastic action was needed I would have dialed that effort down even more, but I felt it was sufficient to just make a general effort to eat low salt foods and not bother to make any precise calculations like everyone on YouTube and Reddit were advocating. I even ate some salty poke that a coworker bought for me. By late afternoon, though, the hunger period started getting enforced. Just 3 eggs for my second lunch.

The mini George Foreman grill I ordered for my hotel stay (thanks for the inspiration, Emevas) came that same day and I was able to grill a plain piece of chicken breast in an effort to cut down on sodium and water. I decided I wouldn't need this thing after all because I planned to eat a ton of carby restaurant food after weigh-ins in an effort to replenish myself, but it was still a welcome kitchen addition.

On weigh-in day I woke up weighing 201.6, so I knew I was making a lot of progress. I had some more of my leftover chicken breast for breakfast and a few sips of water. By noon I had another few bites of the chicken. That was all the food and water I allowed myself. I packed and hungout with a sweatshirt, sweatpants, beanie, and wool socks on, slowly and modestly sweating. When I started to feel too lousy I took the hat off for a break. They stayed on except for the beanie during the 1-hour sunny drive to Concord with the windows rolled up. This made me feel the worse, although it was manageable. Felt light-headed but nothing I haven't felt training outdoors in summertime. In fact, my outdoor training prepared me very well for this experience. I was never in uncharted territories of misery. I remember thinking at my lowest that this is uncomfortable but not that hard. Because I was driving, however, I paid due diligence to my state of consciousness and made sure I was alert, ready to pull over if needed.

I got to the gym where the weigh-ins were happening and came in at 197, a pound under what I needed. I was really happy about that. This was something I'd never done before and pooled everything I knew about dieting, metabolism, and intuition about my own body together to make it work, so I finally had validation of all that. I remember having concern at the start of the week about weighing over 205 lbs and a brief pang of despair flashing in my head. I'm not progressing properly at all, I should just do the 220 class. A second later I shook it away and knew I could do it. Anyway, my victory plan was to go straight to Taco Bell afterwards but I was so hot and hungry I immediately had a Gatorade and Kodiak protein granola bar feast out of my trunk before driving to the hotel and continuing the replenishments with canned sardines, more granola bars, and other calorific snacks I had.

That evening I went out to a planned dinner with some friends I wanted to catch-up with. Ate at a Cajun-themed fast food place and ordered the garlic crab fries. They were greasy and glorious.

This ended up being long so part 2 will come soon.

Did a minimal full body workout yesterday just for maintenance and a deload, then have spent the rest of my time eating and drinking very minimally. Not being a monk about it but still closer to that approach and I have ever undergone before. Aiming for low sodium foods but not perfect about that, and generally dehydrating myself while taking sips of water here and there.

It's working and I've lost 5 lb in the past few days. Just today I've lost two and I'm down to 201.8. I should be able to nail the weigh-in tomorrow but I won't rest on my laurels until I've got it. 

Press

Up to 205x1

* My press is bad right now, somewhat predictably as I've been focusing on my bench. Once this meet is over I'd love to bring it back up for strongman. Resisted the urge to grind out another rep or keep going higher with singles since it's meet week, although I had some more in me. 

Incline bench with Fat Gripz

135x5, switch immediately to 155x8

185x8, 8, 

Squats

Up to 435x5

Drop sets of 405x3, 315x8, 225x8, 135x8, 45x8

Took a rest period of rest here deciding what I wanted to do. Ate a mini RX bar inside, came back out, and hit:

Deadlifts

408x8

SLDLs

225 x 12

245 x 12

That's the final deadlift and squat workout I'll be doing until meet day. Good session. Everything felt pretty light, despite fatiguing early on deadlifts from squats. 

 On average I've been training 3 times a day lately. Today I ended up having to go into work to cover two peoples' shifts but I still managed to get 120 total burpees and plenty of shadow kickboxing done.

I'm down to 204.8. I've lost about 8 lbs in a month.

Squats

355 x 3

410 x 3

460 x 3

Drop sets of 405x5, 315x8, 225x8, 135x8, 45x8

SSB good mornings

150 x 10

200 x 9, 9

Standing paused ab wheel rollouts
6, 6, 5

410 felt heavy. My answer to this was to roleplay in my head. "Impressive...but let's see how you fare against my full power." Whatever keeps the mind amped and violent. 460 felt light, which was the only set I belted up.

Had a fantastic Easter by going on a 3-hour hike at Russian Ridge and having dinner afterwards.  Good to confirm that a hike isn't going to stop me from doing my squats.

 Woke up at 5:50 and hit this.

5 minutes bike
50 burpees
100 jumping-jacks
2 minutes shadowkickboxing

Total time was about 12 minutes. 

Then I made 2 eggs mixed with some egg whites and kimchi to take to work. Already had a Taijin and buffalo lime chicken thigh with green beans ready for lunch. I resist coffee at the office in favour of green tea, since I drink coffee when I get home. I intended to only have it on lifting days but I make it so damn good and a cup a day seems fine, I don't have any trouble falling asleep.

My cat is my training buddy. He sleeps with me, usually the whole night, we wake-up together, get some protein in, and then he runs around and gently bats at me while I do the burpees. He likes to charge at me through his cat tunnel and then bop my arms before running away. Lone Wolf and Cub.

 Deload

Sumo deadlifts up to 385x1, RDLs of 315x2x6, and SSS box squats of 250x5,8,8, super-setted with hanging leg raises of 10.

First time ever doing sumo. Got the idea from Louie Simmons advising lifters not to deadlift too much. Take a break, let the movement pattern refresh, and hit some other variants. They felt interesting. Harder for me not being used to them but I can tell the muscles are doing less work, if that makes sense. My impression is they're easier overall but have a lower ceiling and you're probably not going to be as big a deadlifter as you can be if you primarily do them over regular.

Oh yeah, did 10 burpees and the exercise bike in the morning before work just to wake me up, total of 4 minutes.

At around 8:30pm I hit 3 hill sprints, 1 round of backwards jogging up said hill, and about a 15 min jog afterwards. Came back at 9.

Have also been doing bodyweight reverse hypers off a counter at work randomly, and I use a band to do them from my couch at home, usually close to bedtime.

 I've been having a good week. Been logging my deloads and then when the assistance work starts moving too fast I don't finish and it stays in draft format. This year has been when I finally start pushing the pace of my workouts and get them done in an hour; I'm going to need to do a better job adapting and getting sessions logged.

I'm training all damn day, starting from morning Tabata workouts to 8pm runs. Yesterday on my break I even did some shadowkickboxing in my work's courtyard. 

I've mapped it out and am going to deload on Monday. It actually fits quite nicely with my 5/3/1 cycle. By the time my meet comes around, that would be the week I'd normally hit singles. 

Training conjugated is also an option but I can't be sure that'll freshen me up the way I need in time because right now I feel run down. Resisting the urge to overhaul everything right before a meet.

I lost track of how many mat pull sets I did but after failing to break 550 off 6 pavers I did sets of 2 and 3 with 500. Totally reps in 10 minutes was 9-11. The later sets came much easier. That's a good sign. Next time, I might do repeated attempts with 450-500 before attempting heavier to prime my back. A final attempt to move 550 after all this failed.

I need to deload. Everything has felt heavy lately. The other day when I didn't even lift I felt like a zombie walking around after cardio. 

I'm in a crunch-mode mindset but it'll probably do me more good than anything. This period is more about maintaining the strength I've already built up while making the weight. 

Benched 305 x 3, 3, 1 pause rep, then 275 x 5 and 225 x 11. Finished up with skullscrushers, barbell rows, and curls. 

Down to 205 lbs, which marks about 7 lbs lost since March 18. I've always tried to lose a lb a week so this is the fastest I've lost weight in my life. I've got until May 1 to lose the other 7.

Squats
380 x 5
420 x 3
480 x 1
Drop-down sets of 405x5, 315x8, 225x8, 135x8, 45x8

SSB good mornings
150 x 10
200 x 8, 10

Abs

Everything felt heavy, which I'm not surprised by. Been using my legs a lot, including sled drags and hill sprints the day before. Still, good place to be.

Will do a better job of recording all the cardio I'm doing.

Swiss bar incline bench

185 x 8, 9, 8

-

Super-set with wide pull-ups

10, 10, 10

* This is surprisingly challenging for such light weight. Good reason to keep doing it.

Axle clean once and press

150 x 8, 8

130 x 10

-

Super-set with wide pull-ups

45 x 8, 8, 8

Swiss bar tricep extensions

95 x 8, 8

-

Super-set with lateral raises

35s x 10, 15

Worked up to mat pulling 545 and on the third rep I cut it short due to my back. I'll see how I feel in the morning but I think I escaped tweaking anything, there was a sharp sensation of discomfort that dissipated once I dropped the weight.

Aiming to order my reverse hyper next week and will keep up the sled drags and pelvis stretches. 

 Did about 80 total burpees yesterday, dragged the "sled", and went on two separate jogs in the afternoon and evening. Also practiced some boxing.

Woke-up this morning and did 30 burpees, 5 minutes on the bike, and 100 jumping-jacks before taking my cat to the vet to get fixed and then going off to work. 

 I was a little overenthusiastic about reporting my back pain improvements before. The new stretching regiment I'm on really felt like an overnight gamechanger the first time, but it's been hurting off and on since. Small improvement overall.

The sled drags have been feeling really good. Again, I'm not magically healed for long after a session of that; nothing is going to have that effect. I think a repeated, concerted effort of the combined practices will do it good.

And I'm finally aiming to buy a reverse hyper after all these years. The foldable Scout model is what I'm eying, but if I can get a higher end one and pay extra attention to keeping it protected from the outside elements with a mat base and tarp, that could be really nice.

Bench press

265 x 5

300 x 3

335 x 1

* Trying out a slightly wider grip and foot positioning ala Louie's advice in Iron Samurai. I like it! I'll have to tread carefully given my history of pec tendon pain when horizontal pressing too much but otherwise I feel more stable. Legs are out in front rather than behind my knees. 

Close-grip bench press

245 x 8, 8

-

Super-set with axle rows

180 x 8

230 x 8

Incline skullscrushers

50s x 8, 7

35s x 8

-

Super-set with axle rows

230 x 9, 9

Curls

Finished in about 75 minutes. 

Added another exercise for my APT yesterday, monster walks. 

Did several sets of these back and forth across the yard.

Then came up with a makeshift sled using my iron mind loading pin.

Also dragged this across the yard several times.

Right after, did a round uphill of jogging backyards, followed a 10-min jog.

Finally, in the evening I did some shadow kickboxing. 

 There have been some things I've neglected to record, like my nightly pre-bedtime stretches and doing burpees in the morning.

Today I got to work and busted out 30 burpees in the storage room, went to use the restroom, came back and knocked out another 20. Not feeling hungry so breakfast is some whey protein and black coffee.

It feels SO nice not having to eat like it's my job. 

 Yesterday:

Squats
355x3
405x3
455x3
Drop-down to 405x5, 315x8, 225x8, 135x8, 45x8

Good mornings
150 x 10, 12, 12

Abs

Pleased with this. Felt rough coming in and everything felt heavy, but when it came to the money sets I crushed.

I've lost roughly 3 lbs. Down to 209 with clothes in the evening.

Mat pulled 550x4 and then a couple singles, then some belt squats. Back was hurting again but if I pull it together I'm confident I can get at least 600. Will do yoga and the pelvis stretches before bed.

RIP Louie Simmons. That's a big name to me to see go, hard to believe I'm even at the point in my log where I have to type that. Hope he's still coming up with some crazy new methods wherever he is now. 

Squats

330 x 5

380 x 5

430 x 5

Drop-sets of 365x5, 315x8, 225x8, 135x8, 45x8

Standing ab wheel paused rollouts

5, 5

First time in awhile squatting with a regular barbell. Some wrist discomfort but the Yukon bar otherwise prepared me very well. Bar felt like a toy. Should be good for at least 500 on meet day. 

Press

160 x 3

185 x 3

205 x 3

155 x 8, 8

Incline bench press

185 x 9, 8

155 x 9

All non-workup sets strict super-set with pull-ups x 10

Swiss bar curls

Bar x 25

Supposed to be going to San Francisco today to celebrate Persian New Year with friends but woke up at 6:00 a.m. due to internal clock and feeling a little sleepy running on 6 hours of sleep. Going to try to catch a nap if I can before leaving.

Happened to notice while randomly checking NorCal Powerlifting's Facebook page that my competition from over 2 years ago has been scheduled this May. Been receiving email notifications about every cancellation but nothing about this update. If I want to make 198 I have less than a month and a half to lose roughly 10 lbs.

With a combination of a more aggressive dietary transition than normal, the fact that I've been holding water weight, and yeah doing the shitty dehydration methods if need be the day of the weigh-in, I think I can make this work, challenging as it may be. If it's not ideal, oh well. 

 Yesterday in the few minutes I had before work I busted out 10 burpees immediately after waking up. Felt stiff as a board. Today, feeling better, I hit 25 burpees and some shadow kickboxing in the 3 minutes I had.

 I'm a man of my word and followed through on finding another way forward with healing my back. After some research, I suspect that I've been going at it wrong by just doing stretches and movements that acutely feel good on my lower back (reverse crunches, reverse-hypers, and anything that has me rounding it) and ignoring things that target the pelvis. I followed a simple routine last night before bed from someone else with anterior pelvic tilt that consisted of:

4 lunge stretches, 15 seconds (2 sets on each leg)

30 second butterfly stretch

30 second squat hold

20 second plank, making sure to squeeze the glutes

Woke up with my back feeling much better. Definitely not placebo, this is a big difference. Will keep at it and increase the times, which I kept short last night due to thinking I may have hurt my back from deadlifting (I didn't, it's fine today, I stopped the set at the right time).

Deadlifts

505 x 5

405 x 8, 2

Plan was to deadlift 405 for 30 reps total and record the time, then improve that time next week. On the second set I felt something in my back that warned me I better shut it down. It's been feeling really crummy so I'm glad I got this done.

My back is an eternal battle. I wonder if I need a harder mattress. My previous one was a hard spring one but my back wasn't doing good on that. That one was really old, though. The new memory foam one isn't making a difference. I wouldn't be terribly surprised if I got checked out by a professional and was found to have some kind of chronic injury that I've just been training through, either.

The uplifting news is that I have good days, it just takes a lot of concerted effort to get there. I'll keep at it with different ideas, though. 

Going to hold off on ab work until tomorrow after waking up and seeing how my back feels, don't want to worsen anything that's going to show up later by grinding out some standing ab wheel rollouts

Bench press

230 x 5

265 x 5

300 x 5

245 x 8, 8, 10, 8, 8

-

Super-set with dumbbell rows

115 x 8

125 x 8, 9, 10, 9, 10

Curls

Woke up a couple days ago with a seriously hurt back. Not sure what caused it. Maybe from deadlifting the dumbbells up for dumbbell press but I didn't feel anything at the time.

Been doing some light jogs and shadowboxing, and yesterday I did 100 bodyweight squats. Started to feel discomfort in my legs around rep 17 and then I was able to just keep going.

Bench press

230 x 5

265 x 5

300 x 4

245 x 8, 8, 8

-

Last 4 bench sets super-set with pull-ups x 10, 10

45 x 8, 8

Dumbbell press

100s x 8

-

Super-set with pull-ups

45 x 8

 Camping trip was a blast. Not nearly long enough due to work but made the most of Friday through Sunday. Ate incredibly well, actually bought too much food beforehand and I hope the salmon steaks we didn't get to are still good enough to eat today after work.