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


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


Bent-over dumbbell rows
100 x 10

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

Band pressdowns, curls
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.

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

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.

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.

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.

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


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.