Saturday, February 25, 2017

Squat
375 x 5
425 x 3
475 x 1

325 x 8, 8, 8

Back is incredibly sore. It started with deadlifts earlier in the week and it was starting to go away until boxing last night, believe it or not. All the bobbing and weaving worked it over. Good session despite that. Belted up on 315 and up.

Friday, February 24, 2017

Went to boxing tonight and had a lot of fun. Less time spend on conditioning than Muay Thai. It was entirely technical drills and sparring. We immediately partnered up and took turns doing a 1-2 with the other person parrying the jab and dodging the right. Next, we added bodyshots after the 1-2. My first partner was a guy who has several months of experience at this place, which made a big difference in Muay Thai when we sparred but nada here since I've trained boxing in Portland. The second partner was a short rotund fellow who punched in slow motion. I treated him as a beginner and eased up, but still hit him in the face and forehead to let him know that there are consequences for keeping an open guard.

From there we just rotated partners and sparred. First I went up against a girl who was hitting way too hard. Seriously, she was throwing leather. Her strikes were easy to dodge, though. She also got winded several times so we'd stop and wait for her to catch her breath.

Second partner was the guy who had several months under his belt. He seemed to know what he was doing, but he headhunted a lot. I mixed it up by throwing a body jab and a rabid face jab right after, which Ali used to do a lot. I focused extensively on mixing things up in general and throwing combinations, not just single punches. One thing that wasn't going through were my uppercuts. To this guy's credit, his guard from below was right, but then I'd just transition to throwing straights over his gloves right after (left uppercut to right overhand worked really well on him).

Next was the biggest guy there who wasn't me, which I really welcomed going up against. Through his mouthpiece he indicated that he would not be throwing headshots but I could. I tagged him several times but I took the opportunity to really work the body. He was slipping strikes more than the others, predictably.

Finished off sparring the first chick again and she was more tenacious than ever. I was pretty much hitting her at will so I focused more on practicing my bobbing and weaving under the pressure she was exerting. After the bell rang the coach laughed and said she was bullying me, which I found funny but thought she might think that to be kind of condescending. I try not to treat women in class any different, even jokingly - to me, she is the same as a smaller male at that weight.

Class had just ended and I decided to strike the heavy bag a bit when the big guy from earlier beckoned me toward the wall. He wanted me to strike him while he dodged with his back to the wall. I did this for about 5 minutes.

Had a great session and it was nice to give my lower body a break from MT in time for squat day. Conditioning and cardio held up great. 

Thursday, February 23, 2017

Bench press
277.5 x 5
315 x 3
355 x 1
277.5 x 8
Same as last cycle, but lighter bodyweight and with sore shoulders from Muay Thai. Very pleased. With how heavy the build-up sets felt I wasn't sure I'd get 355 (which was one helluva grinder, by the way).

Pull-ups
15
45 x 10

Strict press (clean once)
155 x 10, 10

Chin-ups
45 x 10, 10
90 x 8, 8

Dumbbell skullcrushers
50s x 8

Kettlebell skullcrushers
50 x 8 (drop-set from dumbbells)
X 12

Curls

The thumb loop on my wrist wraps broke so I ordered a new pair of Slingshot ones. At $40 these are twice the asking price of my previous ones, and most similar products on Amazon, but after receiving them in the mail I'm glad I bought them. Compared to my old pair they're thicker, MUCH softer, longer, and most importantly have the thumb loop attached at both ends so that piece will last longer (and it's more comfortable that way).

Tuesday, February 21, 2017

Signed up for Muay Thai at the same place and took my third class there (4 in total now, counting AKA). I felt like I had a poor training session through entirely my own fault. My lower body was sore from lifting so kicking with my lead left, which I already suck at, was even uglier. Could not turn my hips properly for the life of me. I kept missing my shin on the bag and landing near my toes, which started to hurt enough that I went and grabbed my new Kings shin guards. It still hurt to use that side now just from feeling impact, and soreness and fatigue started making me kick sloppy with my RIGHT leg now and I hurt that foot too. I feel like a buffoon.

On the other hand, my hands are pretty good and when we partnered up I coupled with the coach so I got plenty of personal tutelage. Aiming for the pads, we did various combinations, starting with a simple 1-2 followed by an inside leg kick and moving on to longer chains. I bounced around with partners a little bit. Anything that wasn't boxing I butchered because my feet bones hurt.

Speaking of which, there is a boxing class that my membership covers I'd like to hit up. Only problem is it conflicts with my work schedule, but when we hire another office worker I'll have more free time. Still working 7 days a week.

The calisthenics really worked my shoulders - inchworms and bear crawls gave them a crazy pump. In my lifting I'm going to shift just a little more to direct tricep work to give my front delts a break.

One other thing to note: at night before bed I notice my right knee really fucking hurts if I lift it up. I have plenty of time to heal before squat day, though.
Deadlifts
550 x 1, 3
The form clicked on the second set, which came right after the first rep when I walked away and then decided I had more in me so I stepped back to the bar. Wasn't engaging my glutes the first time. Done in the pouring rain again but didn't have strap issues with the water this time.

SSB box squats
240 x 3 x 10
x 8
Short rest times.

Had an epic birthday weekend going on a cruise in San Francisco and feasting at a buffet and sushi later that night.
Strict press
185 x 5
210 x 3
235 x 0, 1
185 x 7 (failed 8th)
Sleep has been cut short because of crazy week (Valentine's and birthday celebrations - Briana made big plans for me). Good bad day strength. This was the minimum after my reset.

Chin-ups
12

Bent-over dumbbell rows
100 x 10

Dumbbell press
100s x 10, 10, 10, 8

Lying dumbbell rows
125s x 10, 10, 10, 10

Facepulls, curls
Squats
350 x 3
400 x 3
450 x 1
Dont know what is up with my squat. It just felt terrible today.

315 x 10, 10, 10
Kept rest times short. First set was done right after the 450.

RDLs
315 x 10

To give my hip flexors a break I will be experimenting with box squats on deadlift day instead of "free" squats. It's when I'm at the bottom that my hips hurt.
Bench press
257.5 x 3
297.5 x 3
330 x 2
257.5 x 10

Wide-grip pull-ups
15
45 x 12, 12, 12

Strict press
155 x 8
140 x 10, 10, 10

Monday, February 13, 2017

3 hill sprints yesterday followed by a 15 minute jog.

Strict press
172.5 x 5
197.5 x 3
222.5 x 0, 1, 2
172.5 x 8
Weak day. Got stronger on each set, though. Still figuring out my recovery time with Muay Thai being thrown into the mix. Also slept terribly last night.

Chin-ups
10, 12
45 x 10, 10, 10, 10

Dumbbell press
100s x 10, 9, 9
Incline: 50s x 14

Wide-grip pull-ups
20

Decline dumbbell press
50s x 15

Keg curls
160 x 10

External rotator band press
15b

Wednesday, February 8, 2017

Mat pulls (2)
Up to 500 x 1
Tweaked my back. Not too bad, but I knew from experience to cut it short here.

Front squats
185 x 2 x 10
225 x 10
Getting used to the clean version again. Was able to do it pretty well.

Walking lunges
50s x 16, 19
Kept it light for my back.

Weight wasn't very heavy today so I kept the rest times short. This quick workout pumped my quads up. I think it'll do me good to mix it up on this day instead of doing more squats.

Went to Muay Thai last night. It was the last free session for the week. We jumped right into bagwork and I got some 1-on-1 tutelage with my kicks. I need to step out rather than just forward and rotate the ball of my foot more than I'm currently doing.

To my surprise, we did sparring rounds. I had just bought a $70 pair of 12 oz Fairtech gloves because I figured I wouldn't spar for awhile, only to find out I need 16s for next time. I went so light it didn't matter, though. We switched partners in rapid succession after a couple of minutes. This tall Eastern-European guy was going too hard for the coach's liking and he told him to go easy because this was my second session here. It was totally fine to me, though. I was not used to going against someone with more reach than me. I kept falling short when trying to land.

I was pleased with my conditioning. Despite sweating bullets I was able to move and bounce around in each round feeling quite fresh, while most others (just two exceptions, the aforementioned guy and this really young teenager) looked and moved like they were extremely tired.

End-of-the-session burnout time came again, but this time it was mostly on the heavy bag, which I greatly preferred to doing calisthenics since I can do those at home if I want to.

Monday, February 6, 2017

Strict press
160 x 5
185 x 5
210 x 5
160 x 11

Chin-ups
12
45 x 12, 12, 10

Dumbbell press
100s x 10, 9, 10, 8

Thursday, February 2, 2017

Deload

Mat pulls (5)
505 x 3

SSB squats
240 x 12, 12, 12

Tuesday, January 31, 2017

Missed recording a couple of deload sessions. 315x5 squat followed by repping 275x3x8, and 225 bench followed by 100 lb dumbbell pressing for sets of 8, along with weighted pull-ups and curls.

Went to Muay Thai tonight at "Xtreme Martial Arts". Yep. I've learned not to take names seriously. They need to get bodies in the door.

Several weeks ago I took a class at AKA. This facility is obviously minuscule in comparison, but it's 10 minutes closer to home. I have a free week there as opposed to just a day at AKA.

We started the class with a fairly standard warm-up. Jogging around, bear-crawls, reverse and side bear-crawls. Once we started drilling knees my interest piqued. I got corrected on how vertical I throw them, rather than extending my hip and really throwing the knee OUT. Could feel much more of a hip stretch this way. We partnered up and practiced the clinch, then went on to clinching and throwing knees. My partner seemed really green so I didn't get the tips I've received in other places when we work in pairs. We both let each other know when our clasp was too low on the neck, which made it easy to move our heads.

This was entirely good-spirited but he was too aggressive for the coach's taste with how fast he was trying to go and the power he was kneeing me. Personally, I thought it was totally fine and not going too far. The only trepidation I had was the rubbing on my ears when we gloved up, but I sucked it up until the coach told him to watch the ears.

We donned the body armor next and took turns kneeing our partner. I noticed I wasn't out of breath while everyone else was (don't worry, this confidence wilted away later). From there, body punches.

After that we hit the bags. I started to tire out here and my bitch ankle was smarting from roundhousing, but I kept at it to what I would say was a respectable degree.

To end things, we just blitzed out on calisthenics. I could have done without this, not because I tired out like hell but because I wanted the time to be filled with more technical drilling. Bunch of push-ups, crunches, sit-ups, planks, butterflies, leg lifts, squat jumps, and horse stances.

I like the place and got good training. The two coaches there had excellent, outgoing attitudes. I'll be back for more within the week.

Thursday, January 26, 2017

Deload

Strict press
105 x 5
127.5 x 5
155 x 5
135 x 8, 10, 10, 10

Chin-ups
10

Bent-over dumbbell rows
100 x 10

Lying dumbbell rows
115s x 10, 10, 10, 10

Band pressdowns, curls
Deadlifts
550 x 2, 0

SSB squats
260 x 15, 15

Still sick. Kept this short.

Wednesday, January 25, 2017

Bench press
277.5 x 5
315 x 3
355 x 1
277.5 x 8
Done in the pouring rain while sick. Heaviest rain I've ever trained in. Being in the patio was basically like taking a shower, so I bundled up with 5 layers, wore my glasses to shield my eyes, and stayed in the garage between sets with a heatdish. I was going to be soaked, but at least I'd stay warm.

Dumbbell press
100s x 10, 9, 8, 5 -> 50s x 8 (incline)
Last set was a drop-set.

Pull-ups, curls

Saturday, January 21, 2017

Sick. Cough, fatigue, the whole deal. Increase the calories, decrease the volume, and lift as heavy as I can manage without killing myself.

Squats
385 x 5
440 x 3
490 x 1
Stunned at how heavy the workup sets were and how incredibly easy 490 was. Might have had another rep in me.

335 x 8, 8, 8

Might do RDLs and abs tonight after work, or just take it easy and try to feel better.

Thursday, January 19, 2017

Strict press
192.5 x 5
217.5 x 3
245 x 1
Damn, thought I timed my breakfast right but I still trained hungry. Either that or it was the jitters from coffee. Hit my goal, though.

155 x 10, 10, 10, 10

Dumbbell rows
100 x 10

Lying dumbbell rows
125s x 4 x 10

Tricep pressdowns, curls

Wednesday, January 18, 2017

Deadlifts
550 x 0, 0
Jesus, just could not move the thing. Hamstrings are sore from RDLs but I thought I could power through it the way I did with sore abs last week. Back up to 2 mats next week.

SSB squats
250 x 15, 17

Monday, January 16, 2017

Bench press
260 x 3
297.5 x 3
335 x 3
260 x 10
There was a stack of patio pavers that got in the way of my foot on the heavy set and I had to move my leg while pressing, so I didn't have leg drive. Still hit the goal.

Pull-ups
12
45 x 10, 10, 10, 10
90 x 8

Dumbbell press
100s x 10, 9, 8, 7

Facepulls, curls

Sunday, January 15, 2017

Fasted walk in the morning yesterday. Diet has been very strict this week, so I'm allowing a cheat day tomorrow. On weeks when I have a cheat meal or two throughout the week I skip this practice.

Squats
367.5 x 3
420 x 3
470 x 2
Way better than last cycle. I need to get safety stands, though. Not wanting to damage the patio is holding me back.

335 x 8, 8, 8

I trained hungry. Eat sooner.

Wednesday, January 11, 2017

Weighed 198 in the morning today. First time in over a decade I've been under 200. It's a trip. I've made my powerlifting weight class by an exact amount.

Strict press
180 x 3
205 x 3
230 x 2
While much better than last week, I'm probably going to reset again at some point since I keep missing my numbers. First, let's see if bringing back some extra pressing helps things. Belt offered almost no help. It's gotten too loose. I'm used to bundling up in layers and today it was sunny.

155 x 10, 10, 8, 8

Bent-over dumbbell rows
100 x 10

Lying dumbbell rows
125s x 10, 10, 10 ,10

Band pushdowns, curls

Sunday, January 8, 2017

Mat pulls (2)
550 x 6



SSB squats
250 x 3 x 15

Went to see Perturbator and GosT afterwards. Amazingly, we started a mosh pit at an electronic show because there were so many metalheads in attendance. My legs started cramping in the middle of it from the squats but they held up.

Thursday, January 5, 2017

Did a 15 minute cardio circuit yesterday of various movements, including shadowboxing, stairclimbers, jumping-jacks, and more.

Squats
342.5 x 5
395 x 5
447.5 x 4
Maintaining this. Belt is feeling looser around my waist and it didn't give as much support as last cycle. Felt myself almost crumple forward on the last rep, but the first three felt very light, which is a good sign. Left knee was feeling some pain since the warm-up but it didn't hamper anything.

335 x 3 x 8

Romanian deadlifts
315 x 2 x 10
Strict press
162.5 x 5
192.5 x 5
217.5 x 2, 3
I didn't realize this until recording the numbers, but my pre-workout meal was 3 hours before the max set and I felt hungry. Still surprised this was so weak, though.

155 x 4 x 8

Bent-over dumbbell rows
100s x 10

Lying dumbbell rows
125s x 5 x 10

Monday, January 2, 2017

Deload

Mat pulls (5)
Up to 505 x 3
Jesus this felt heavy. Weird how deloads do that.

SSB squats
250 x 12, 12, 12
Realized too late that 250 is heavier than I go on a deload for high rep squats but decided to go with it and lessen the reps.

New Year's was a lot of fun. Ate 3 Double Doubles from In-N-Out before drinking. Muscle Milk before a late bedtime and sleepover. Next day we went to this bomb cafe whose owners were competitive bodybuilders (something like that). I ordered a "Will's Powerfit Muscle" omelette. It was awesome of Will to donate his muscles like that. Poor guy.


Saturday, December 31, 2016

Hill sprints and a jog yesterday night.

Deload

Bench press
150 x 5
185 x 5
225 x 5

Slow wide-grip pull-ups
12, 12

Chin-ups
45 x 10, 10
Pull-ups
45 x 10

Dumbbell press
100s x 8, 8, 8, 8

Curls

Happy New Year. I have work off for once tomorrow so I'll be able to sleep in.

Wednesday, December 28, 2016

Deload

Strict press
102.5 x 5
127.5 x 5
155 x 5
135 x 10

Bent-over dumbbell rows
100 x 10

Landmine press
45+45 x 10, 10, 10, 10

Lying dumbbell rows
115s x 10, 10, 10, 10, 10

Keg curls
160 x 15

Tuesday, December 27, 2016

Mat pulls (3)
550 x 6

SSB squats
245 x 15, 15, 15

I stayed at a lodge over the Christmas weekend and the front of my leg smashed into a bench in the dark. It hurt a little during mat pulls but didn't affect anything.

Friday, December 23, 2016

Bench press
277.5 x 5
315 x 3
352.5 x 1
277.5 x 8
Nothing universe-shattering but some decent weight moved considering how heavy everything felt - and I do mean everything, starting with 135. 350 is reliable everyday-strength.

Dumbbell press
100s x 9, 10, 9, 8

Pull-ups
12
45 x 10, 10
90 x 8, 8

Curls

Thursday, December 22, 2016

Squats
365 x 3
395 x 5
445 x 1, 3
335 x 3 x 9
Felt heavy again, but redeemed the 445 set with a fairly easy triple after belting up. Didn't bother trying 500.

Romanian deadlifts
315 x 10

I need to eat better and get more sleep. Work has been hectic.

Monday, December 19, 2016

Strict press
195.5 x 5
217.5 x 3
242.5 x 2, 2
Damn, everything felt mega heavy today. Oh well, at least it comes after two good sessions.

Landmine press
45+45+10 x 10, 10
45+45+25 x 8, 8

Chin-ups
12

Bent-over dumbbell rows
100s x 10
125s x 10, 10, 10

Curls and facepulls

Saturday, December 17, 2016

Mat pulls (4)
550 x 7
One rest pause. It's weird how some weeks I just don't have it in me and others I do. I had no respect for the weight, I just ripped it off the ground.

SSB squats
250 x 15, 15, 15

Friday, December 16, 2016

Bench press
260 x 3
297.5 x 3
335 x 3
260 x 10
Pleased.

Dumbbell press
100s x 10, 10, 9, 9
Felt stronger than usual. More reps as a result.

Pull-ups
12
45 x 10, 10
90 x 8, 8

Curls

Been spending the night at a girl's a lot. There's a liquor store 45 seconds away so Muscle Milk will be a regularity for bedtime protein. Man, I like Muscle Milk. It doesn't have sugar and you can find it everywhere. It's an old friend.

Wednesday, December 14, 2016

Squats
367.5 x 3
420 x 3
470 x 1, 1
Just a weak day, but a "bad day" PR by a lot.

Squats
335 x 8, 8, 8

Romanian deadlifts
315 x 7, 10
First set was double overhand until failure. Surprised by this considering I can grip 405 for 5 without trouble.
I have become way too lazy. I'm not recording training sessions and I'm beginning to take too long between sets again. Calling myself on here.

Strict press
180 x 3
205 x 3
230 x 3
180 x 8

Chin-ups
12

Landmine press
45+45+25 x 8
45+45+10 x 10, 10
45+45 x 10

Lying dumbbell rows
125s x 8, 10, 10, 10

Keg curls
160 x 12, 12

Dumbbell curls

Facepulls

Saturday, December 10, 2016

Bench press
242.5 x 5
282.5 x 5
317.5 x 4
242.5 x 12

Friday, December 9, 2016

Squats
342.5 x 5
395 x 5
445 x 4
Maintaining this, which was good considering my sore hip. Fear of failure is definitely screwing me out of an extra rep, though.

335 x 8, 8, 8

Monday, December 5, 2016

Deload

Mat pulls (5)
505 x 3

SSB squats
220 x 12, 12, 12

Saturday, December 3, 2016

Deload

Bench press
150 x 5
185 x 5
225 x 5

185 x 10, 10, 10

Wide-grip pull-ups
12, 12, 12
45 x 10, 10

Dumbbell press
100s x 8, 8

Curls

Thursday, December 1, 2016

Deload

Squats
210 x 5
260 x 5
315 x 5

265 x 8, 10, 10

Tuesday, November 22, 2016

Strict press
190 x 5
215 x 3
240 x 0, 1
190 x 8

Lost my first draft of this session so I'll just log the main lift.

Saturday, November 19, 2016

Mat pulls (4)
550 x 7
Awesome. Done out in the rain and the wet bar definitely affected grip, even with straps. Had to reset my grip a few times. 5 first reps were straight and then two grindy rest-pause reps.

SSB squats
250 x 15, 15, 15

Thursday, November 17, 2016

Bench press
315 x 5
245 x 12
Reset down to this, + first set last. Good, solid reps, though it felt heavier than I was expecting.

Dumbbell press
100s x 9, 9, 9

Chin-ups, curls

Wednesday, November 16, 2016

Squat
470 x 3



330 x 9, 9, 9

Leg curls, planks

Monday, November 14, 2016

Strict press
160 x 5
190 x 5
215 x 5
165 x 10
Reset down to 215 and did first set last. It felt good to actually hit the workout goal for once on this.

Bent-over dumbbell rows
100 x 10
115 x 10

Landmine press
45+45+10 x 9, 9, 10

Lying dumbbell rows
125s x 10, 10, 10, 10

Incline dumbbell press
50s x 15

Curls

Going through some difficult things right now but still need to be more consistent about updating this log.

Saturday, November 12, 2016

Mat pulls (5)
550 x 7

SSB squats
240 x 3 x 15

10 minute jog

Saturday, November 5, 2016

Strict press
190 x 3
215 x 3
240 x 0
235 x 1

Push-press
255 x 0
Drop-set to 225 x 2

On the press I'm just plain weaker from the weight loss. It's time to stop attacking the same poundages week after week and start succeeding on some reps. My other 3 lifts are all at a good place.

Bunch of chin-ups and pull-ups

Strict press
175 x 8
155 x 9

Landmine press
45+45+25 x 10
45+45+10 x 10

Bent-over dumbbell rows
115 x 10

Lying dumbbell rows
125s x 10, 10

Keg curls
160 x 12

Dumbbell curls
50s x 8

Kettlebell preacher curls
50 x 8

Monday, October 31, 2016

Deload

Strict press
115 x 5
135 x 5
165 x 5

130 x 10, 10, 10,10

Bent-over dumbbell rows
100 x 10, 10
115s x 10, 10

Saturday, October 29, 2016

Mat pulls (6)
550 x 8
Two rest pauses this time, one more than when I last did this.

SSB squats
240 x 15, 15, 15