Bench press

225 x 5

255 x 5

285 x 7

Medium board press

275 x 1

295 x 1

315 x 1

335 x 1

345 x 1

355 x 1

Close-grip bench

245 x 9, 8, 7

-

Super-set with dumbbell rows

115s x 12, 10, 10

Happy to get 7 with 285, a 1-rep improvement from last month, but I had the advantage this time of elbow sleeves since my right elbow is still bothering me.

Once I hit that, I had a strong urge to try out the bench block. No regrets. Went much higher than I expected to and it was REALLY fun to board press again (still calling it board pressing for now in the interest of familiarity even though there are no boards). 

Squats

420 x 10

315 x 21

Back was hurting bad yesterday and still on the mend today. Had a minimum of 5 as my goal because of that but with my belt 420 felt good, lighter than my workup sets even. Still left a couple more reps in the tank to be safe. This is a win.

All those axle cleans are to blame for my back right now. The main thing I need to stop doing is controlling the bar drop. That's caused back pain in my distant past and I did a lot of that on Monday. Just drop the damn thing, and get bumper plates too.

Yesterday I hit some good mornings, working up to 190 against bands for 5 sets altogether. Finished with the ab wheel.

Tonight, got in 20 ABCs in 6:10. Inside of my right elbow has been hurting which is definitely from the ABCs so I used elbow sleeves tonight. Even with that advantage, I'm happy with the progress I'm making on these. Left hamstring also started getting tight on me doing these after the good mornings yesterday, but I don't think it's pain that will remain for more than a few hours. We will see if I eat my words on that. I've never had a lasting hamstring injury before so maybe it's time I earn my stripes.

Right after that I did alternating sets of push-ups and upright rows. 

Squats

405 x 13 (PR)

315 x 20, 15, 13

Couldn't remember if I got 13 or 14 so I'll go with the lower number. Still an awesome session. I have to really kick my own ass to get out of my warm room and go out in the cold night to squat, so once I'm done squeezing into knee wraps, multiple layers, and my lifting shoes that fight me to get on my feet everytime, I'm pissed off enough that I take it out on the bar.

Weighing 220 in the morning before breakfast.

Bench press

270 x 8

225 x 14

-

Super-set with barbell rows

225 x 8, 275 x 10

Swiss bar (4-second eccentric)

205 x 9, 8, 8

-

Super-set with barbell rows

275 x 10, 10, 10

Bar curls

60

Press

150 x 5

170 x 3

190 x 6
* 2-rep improvement from the last month.

Axle clean every rep and press

160 x 8, 8, 8

-

Super-set with neutral grip chin-ups

10, 10, 17

Squats

365 x 5

415 x 3

465 x 3

315 x 21

Good mornings against mini bands

150 x 10, 10, 10

-

Unilateral dumbbell lunges

50s x 10

Bench press

250 x 5

280 x 3

315 x 3

250 x 11

Close-grip bench

225 x 10, 10, 10

-

Last 2 bench sets and Close-grip bench super-set with dumbbell rows

115 x 8

125 x 10, 10, 10, 10

A reminder to proverbially eat my vegetables and do the deload weeks again, something I've confirmed to myself plenty of times before. Came back after the light week and felt physically and mentally refreshed. Had in my mind to just get a single with 315 since it's been a while that I've hit that and that I need to get accustomed to heavy weight again but after a heavy 280, 315 felt great in my hands.

Got some new equipment on the way. Getting into the sled game way too late but better late than never. The Blokz will be an interesting return to board pressing.

 Deload

Axle clean every rep and press
140 x 3 x 8
-
Super-set with NG chin-ups
3 x 10

Dips
20

IW tricep pressdowns
15

Barbell curls
45 x 30

Reverse-hypers
135 x 10, 12

Nothing major but tendonitis still persists near right elbow. That and my back are the only things that aren't feeling great right now. Not a bad state to be in. Hip is feeling better lately.

Doing the McGill 3 helps my back feel better. Combined with the hypers and lower-body yoga (for lack of a better word, it's really just practicing slow-motion high kicks and high leg rotations to loosen that area up), I have a good plan of attack.

Did two deload workouts for bench and squat. Used the Swiss bar and the Yukon bar, respectively.

Weighed-in this morning at 216.6 in the morning pre-breakfast. The weight gain is coming along better than I expected. 

With eggs being out-of-stock at the stores I most frequently shop at, now is the perfect time to change up breakfast. I don't even like eggs, I just eat them ritualistically so I don't have to think about breakfast and can knock a meal out. Anyway, today was bison burger patties on the George Foreman.

Some very good Muay Thai living room practice yesterday and a 30 minute jog.

Deload

Deadlift
Up to 515x1

RDLs
315 x 3 x 10

Also loaded up the farmer's handles with about 160 each to take for a spin tonight. 

My last bench and dead session have felt like I'm lifting through mud, so it's time to impose a deload week. I've experimented in doing away with those, but after every deload I have, I come back feeling and performing stronger.

 Power came back on at about 3:30p yesterday. That evening, did 23 ABCs in 9 minutes. Definitely feeling those floorcrushers, my triceps are absolutely destroyed.

Woke-up and while fasted did 50 push-ups and 30 kb high-pulls with both 50s. What a killer pump in just 2 minutes.

Power went out at about 2:15am. I'd already woken up to use the restroom and then the lights and electronics flickering and shutting-off got me awake just as I was starting to doze back off. I have all my battery packs pre-charged and I invested in a very good camping lantern a few months ago. Probably the most amount of rainy days I've ever seen in my life, including my time in Portland.

Power is fine at work so if it comes down to it I can store food here or at a friend's house so nothing goes bad. Current power company estimations are it will take 2 days to restore, although those are usually wrong and much longer than it turns out to be.

Squats

315 x 5

365 x 5

415 x 11

315 x 20, 20

SSB squats

15 + 20 Hise shrugs

SSB good mornings

150 x 13, 15

Doing 315x20 for my work-sets is just awesome. Will go for 3 sets next time.

 Bench pressed 295x4 while feeling sore and run-down, then 225x11, then decided to shift attention away from my sore shoulders and destroy my triceps. Brought back an ooooold favorite: floorcrushers. Was still able to bang out reps with 135x7. Then paired these with another ancient staple I used to do, Tate press, with the 50s until failure.

Picked up a Kindle copy of Dan John's Never Let Go and it's fantastic so far. First heard about this book about 12 years ago on Iron Radio when he was a guest but already had too many books to read at the time and then just never got to it.

 Axle clean and press every rep
160 x 10, 10+5 press-away reps
130 x 10+10 overhead shrugs
-
Super-set with NG chin-ups
12, 12, 12

20 dips

Shoulders are still sore from the 23 ABCs and a set of 30 dips I did yesterday. Have a strongman contest I'm eyeing in March and one of the events is a last-man-standing axle clean and press with 225. Lighter than the 250 I usually expect for my weight class, but I'm not going to underestimate it. Also not going to make the mistake of cutting down for a weight class like with my powerlifting meet. This year, I'm gonna grow.

Went to a 24 Hour Fitness yesterday to train my client due to the storm, first time I've been in one for a few years. Pretty crowded. The whole atmosphere was more annoying than I remember, probably because when I used to go to commercial gyms it would be late at night to avoid people.

Woke up and did 23 ABCs while fasted in 8 minutes. Noticed some difference in energy doing this with no food but it's something I can definitely get used to.

Due to the rain, I'll be meeting my client at 24 Hour Fitness this afternoon. It'll be kind of fun to be in a commercial gym again and have access to machines.

Mat pulled 6 reps off 4 mats yesterday in this record storm. Felt strong on all reps but by rep 6 my hand finally slipped from the pouring rain. A rest pause yielded no reps. I'm so bad at rest pausing the deadlift lately which tells me I need to try to do it more.

Gutted out 405x16 after that.

On Friday I hit 20 ABCs in 6.5 minutes, then 20 devil presses that I didn't time. 

Took it relatively easy over the new year's weekend. Felt sick and developed a cough but got in a ton of sleep with this being my first full weekend off in two months. Had a quaint little 2-person party Saturday night but then had to pass out at midnight. For drinks I made one of my OJ and frozen fruit smoothies to use as a vodka mixer and I was downing immunity juice shots from Costco so I was getting a ton of vitamin C.

Bench press
205 x 5
245 x 5
285 x 6

Kroc rows
125 x 35

Pause bench with 4-sec eccentric
205 x 3 x 8
-
Super-set with dumbbell rows
125s x 3 x 10

After training my client I came back in the PM to do eccentric bench pressing with an 8-second descent using 135 lbs on the Swiss bar for sets of 8 and 3 sets of 95 lb skullcrushers super-set with keg curls.

Yukon squats

340 x 15, 8

Incline axle bench

180 x 7, 3

160 x 8, 8, 8

-

Super-set with chin-ups

8, 10, 12, 10

Finished this in about 45 minutes, a decent portion being the transitional set-up from squatting to benching while in a zombie-like state of fugue. I wanted 340x20 but it'll be something to work toward now. 

Bench press

Up to 265 x 10

Kroc rows

125 x 31

Pause bench with 4 sec eccentric

205 x 8, 7, 6 -> Rest-pause for a few seconds, then 3 reps of close-grip bench (no pause)

-

Super-set with dumbbell rows

125s x 10, 10, 10

20 push-ups

That slow-negative bench was pretty hard, going to keep that one for a bit.

Pouring rain today, but the tarps have been helping. Need to weight the ones on the balcony down to keep the patio where I'm lifting completely dry, as there was still plenty of drippage from the gaps caused by the wind, but it was much better than it would have been with no protection. Rainiest season in the area since 2005, I read.

Nighttime: came back after work and did about 30 minutes of ABCs, devil presses, upright kettlebell rows (more like high-pulls really), sit-ups, and planks. This was very spontaneous and I had no plan going in, but I'll definitely keep track of the reps next time. Body was a new level of tired and achy after this, I'm hooked.

Woke up before alarm at 6:08 and started the morning off with 100 burpees, a PR. A few brief rest pauses here and there.

After work:

Mat pulls (4)

515 x 8

405 x 15, 10

Ended the session at this point to train my client, then came back in the evening to do some split-squats with 110 lbs and use the reverse-hyper.

Great training day.

I'm really enjoying training my current client by the way. I realized I like this kind of gig if the trainee is enthusiastic about lifting. What turned me off from trying this out a decade ago was having to be a motivator to someone who's not that into it. That's why I would never be a good salesman. I really could not care less if you want something or not, I ain't gonna try to convince you.

Press

160 x 10

135 x 10, 10, 9

-

Super-set with pull-ups x 10, 12, 15, 12

Barbell skullcrushers

115 x 10, 12

Keg curls

20, 15

Lateral raises 

Squats

385 x 12

315 x 18

Just got over being sick, still coughing a little. Wish I had gutted out more on the 385 actually. When my back starts fatiguing I think I underestimate how much more I can still fight. Flex the abs and bang out more. Pretty cool that my legs were good for more though.

Had to go to work so will return in the evening and take 315 for some more.

Returning at night after a too-long Costco run, no warm-up, and having just popped an edible before deciding no you know what, I want to lift tonight no matter WHAT.

No warm-up, knee sleeves, and in running shoes.

Squats

315 x 12, 14, 12

Reverse hyper

135 x 12, 12

Bench press

245 x 5

275 x 3

310 x 3

Pause bench

205 x 10, 10, 12

Kroc rows

125 x 30, 30

Dumbbell rows (squeeze at the top)
125 x 10

Did this while sick. Nothing too debilitating but energy level was a bit down. Of course, I celebrated feeling under-the-weather by PRing on Kroc rows. By about rep 27, my bicep would get completely numb and it was truly just back pulling by then.

 Mat pulled 515x2 yesterday off 4 mats. Body really didn't want to pull heavy, but I'm glad I haven't had any MISSED reps in a long time now. Anyway, that was fine, but I sent my muscles a message that there are consequences for that decision. Immediately dropped-down to 405x17, then 315x15, then 225x10, stopping only because of my back. In retrospect, I could rest-pause and keep punishing myself.

Going on 6 weeks without a day off now. In that time I have secured other job offers and now have a back-up if I need it, but after playing hardball with my boss he is cooperating with my demands and now I'm working by choice to keep the company running. Will work Sunday from home again if I cannot get Saturday off.

Press

150 x 5

170 x 5

190 x 4

Push-press 190 x 6

145 x 10, 10

-

Super-set with pull-ups

10, 10, 12

45 x 10

Squats

355 x 5

405 x 3

455 x 5

335 x 15, 13, 12

Last set dropped to 225x15, 135x10, 50x10

* Had 2 reps as a goal for 455, so nice. I've noticed that working with higher rep ranges lately has the first rep of anything over 405 feeling kinda heavy...and then the second rep feels the same or lighter. Compared to how I was before, I can just keep going. 

Even though I have never ran a consistent super squats program before, I have enough experience to know one should absolutely take advantage of higher rep squats when you're gaining weight. Used to do it with a 50 lb kettlebell for 50 reps a decade ago and that worked out pretty well for my standards at the time, my barbell squat went up from that. 

New 50 lb kettlebell and Cerberus belt came on the same day, already got two roughly 10-minute living room workouts in with them. Still figuring out the structure to make it easier to record, but I messed around with thrusters and upright rows in a circuit fashion. Biceps and shoulders are feeling sore but legs feel like they haven't worked-out at all.

Bought another tarp to cover my balcony with to keep underneath it where I lift dry in this weekend storm but the wind shifted it and the backyard patio is still soaked. I could say fuck it like I always do and just squat in the rain on wet pavers but I'm taking this as a good opportunity to get acquainted with the kettlebells. My reverse-hyper has the biggest tarp over it and is staying protected.

Got to sleep in today (until 8) and did an 11 min session before breakfast:

5 minute bike 

40 burpees (half push-ups with squats, half just drop and back up)

50 kettlebell swings with an upright row 

Have an interview at 11 so good to start the day right.

Bench press

225 x 3

265 x 3

295 x 5

-

Last set super-set with uni dumbbell rows

115 x 10

Pause wide-grip bench

185 x 10, 10

205 x 10, 10

-

Super-set with unilateral dumbbell rows

115 x 10, 10, 10, 10

Dips

20, 15

-

Super-set with dumbbell upright rows

50s x 20, 20

Mat pulls (5)
515 x 9
405 x 15
1 rest pause to get the 9th. Despite preparing my place for rain I overlooked my chalk bucket and had the chalk ruined. Didn't think it'd make much if any difference but was surprised at how much the bar kept slipping in my left hand. I use two different strap types due to unknown reasons of losing the other in each pair, and the Iron Mind, which really nice, is much more slick-feeling. I actually like the rougher texture of the no-name brand. Also forgot to put a clip on the left side so the plates were starting to slide off (or I did put a clip but it was loose and it fell off). None of that mattered, got it done.

Dumbbell split-squats
50s x 10

Landmine RDLs
4 plates x 15

Woke-up and did a fasted circuit comprised of some Muay Thai warm-up drills we used to do in class like high-knee skips and bear crawls, the exercise bike, and 20 push-up/squat burpees. Total time was roughly 5 minutes. Breakfast at the office during the work meeting is bison, quinoa, and veggies (turned down the crappy bagel sandwiches from Noah's, but accepted the coffee). These days my breakfast is usually either bison or a weightgainer.

Even if it's no more than a few minutes I'm going to make some kind of workout a staple in the morning everyday before work. It really gets my head and body in the right place.

Ordered a Cerberus strongman belt from Kalle's website Starting Strongman. Had my eye on it for awhile.

Very crazy day today. First, had it with my boss over the phone and stood up to him. Then, got word that my coworker whom I was covering today and had just seen yesterday passed. Still processing a lot of things.

Went on a run twice today, once during the day and again at night.

Press

140 x 3

160 x 3

180 x 6

140 x 10, 10, 10, 10, 10

Super-set with pull-ups

20, 20, 15, 15, 20, 15

Squats

335 x 3

385 x 3

430 x 7

315 x 10, 15, 15, 12

 Was going to squat in the rainy weather last night but work and chores had me running very late. I could have still done A squat workout, but spontaneously decided to do some circuit training with a 50 lb pair of dumbbells. Movements included Arnold presses, curls, upright rows, push-ups, and chin-ups. Also did the reverse-hyper with just the 45s on each end because my back had been hurting for 3 sets of 10 and then took the keg out for a walk.

Total workout time was 30 minutes.

I actually took the time to go to Home Depot during my work break the other day to buy 2 tarps to cover my equipment. Want to protect the reverse-hyper as much as possible, but I also covered up my weight tree. Going to buy a couple more and make this a habit so I can cover my bars and strongman log. 

Bench press

275 x 7

230 x 10, 10, 10, 10

Super-set with dumbbell rows

125s x 10, 10, 10, 15

Dumbbell press

80s x 12, 12, 10

Super-set with T-bar rows

3 plates x 15
4 plates x 10, 10

275x7 is a good improvement, pleased to be at that level again.

Mat pulls (6)

515 x 9

405 x 12 

* Hitting this the day after 20 rep squats, which was after 405x10 squats, is nice.

Landmine RDLs

4 plates x 10, 12

Goblet squats

50 x 10

115 x 10

Walking dumbbell lunges

50s x 20

Wendler rows

4 plates x 12, 13, 15

Squatted with the Yukon bar 320x20 tonight, then impulsively did a set of 25lb plate pullovers. Emevas' latest Super Squat run inspired this in me; I needed a quick squat workout that appropriately followed up 405x10 the night before last. Improvement over 315x15 a few weeks ago.

Finish this at about 9:30 p.m. Heading out to help a friend move now. I have deadlifts on the agenda tomorrow. Splitting up my workouts has been going great. I am having a nice balance between long-ass everything sessions and pragmatic short-rest quickies. When I have the time a 90-min to 2-hour session is like a treat but I can't do that four days a week with how busy I am. Either way, the work is getting done and I am growing.

Squatted 410 x 10 a few nights ago and then called it a night because it was past 8pm and I had work the next day. Pleased I was able to hit that.

Press

170 x 8

135 x 10, 10, 10, 10

-

Super-set with pull-ups

10

45 x 10, 10, 10, 10

Overhead shrugs

135 x 12

155 x 10

Barbell skullcrushers

115 x 10, 13, 13 (last set super-set with band press downs x 15)

-

Super-set with upright rows

115 x 12, 13, 13

Alternating dumbbell curls

50s x 20

-

Giant-set with band pressdowns x 13

-

Giant-set with dumbbell upright rows 

50s x 15

 Hit the heavy bag with some bare knuckle MT rounds. All 4 pieces that held onto the chain have torn-off, so now the bag cannot be mounted without some modification. That's OK though, I have it propped up against a tree. The nice thing about this set-up is I can kick it better without the bag stands impeding my footwork. I can also angle it so I can practice low kicks that mimic a partner holding a kick shield. Just need to get some rope to secure it, but my rounds on it so far have already been fun.

Need to get some batteries for my scale, have no idea what I'm walking around at but I'm feeling the extra bodybuilding work I've been doing. Chest has been sore for days and can't remember the last time that's happened. As expected, eating, meal prep, and dishwashing is an absolute slog, but there's something delightfully nostalgic about this misery, especially as I sit here at the office drinking my homemade weightgainer shake.

Bench press

185 x 5

225 x 5

260 x 10

225 x 4 x 10

-

Super-set with dumbbell rows

125s x 5 x 10

Dumbbell press

80s x 11, 10

Incline with 50s x 10

At this point I couldn't keep up with how short my rest times were. Something to note though, added lateral raises for the first time in forever after seeing a clip of Arnold doing them. I think they are a good addition while I'm gaining to pack on some shoulder meat.

Did some belt squats last, up to 8 plates x 12, super-setted with goblet squats and dumbbell lunges with the 50s. After three rounds of this, my quads were torched. Just in time to go out to dinner with my brother who was visiting and sister.

Last night: Mat pulls (6)

515 x 0

500 x 9
405 x 17

* My body didn't want to pull today so this was a win. VERY gunshy over my back but once the weight is moving I can keep it going. If my back was healthier I could have grinded out more but felt this was at my limit today and shut it down.

Deficit deads
315 x 10

Barbell shrugs
315 x 20

Leg curls
90 x 20

It was getting past 8pm and I don't have a day off at the moment so I ended it here to get ready for tomorrow's work day. I owe belt squats and ab work today.

Press

135 x 5

155 x 5

175 x 6

155 x 10 + Hise shrugs x 10

135 x 10, 6+2 rest-pause reps, 8, 8

-

Super-set with wide pull-ups

12, 12, 12, 12, 12

Barbell skullcrushers

115 x 3 x 10

-

Super-set with high pulls

115 x 3 x 12

Dumbbell curls mixed with high pulls

Pressing power is a definite weak point right now. Packing on the calories.