Friday March 30 – 142.4 lbs
5/3/1 C6W1D2, 3/5/1 SST – Squat TM 230

AM:
25 mins core, mobility and dynamic stretching stuff
Squats – bwx10, 2x10x45lbs, 2x5x95, 5x135, 3x160, 3x185, 3x195, 5x205, Fx220, NAx230, 8x165
Ab Wheel Rollouts – 3x10

PM:
RDL – 2x8x45lbs, 8x95
Block Pulls – 5x95lbs, 5x125, 8x155, 8x180, 6x205
Hanging Knee Raises – 3x18
28:16 walk, 1.55 miles, +28.5lbs


2596 cal/266 carb/84 fat/215 protein/46 fibre

Managed what I think is my second lifetime failed squat. I hate these but coupled with bench fails I now feel like I have gotten some monies worth out of the cage. I estimate roughly a 95% chance this was a mental issue and not a physical one seeing as though I did 3x215 last week and 3x230 earlier in the year. I should have just reloaded 220 and pounded a rep or two out to prove it but I was too busy whimpering in the corner. I was aiming for 2 or 3 reps at 220 and then at least 1 rep at 230. Finished up the workout in the evening after work.

Saturday March 31 – 143.4 lbs

Rest day
34:47 walk, 1.83 miles, +28.5lbs

1931 cal/172 carb/77 fat/154 protein/29 fibre

Got another walk with the backpack in before work. I have been wiped out and going to bed pretty early all week. We are a few weeks into renovating our main bathroom which has me tramping down three flights of stairs a couple times a night thanks to my old man bladder. Getting back to sleep is bad enough usually but with work going nuts and the extra travel distance I have been having an even tougher time lately. According to my watch I spend between an hour and an hour and a half awake each night, most of which is placed around bladder+brain activity.

why the **** do the mma gods hate us so

Khabib injury announcement due out on Wednesday.

Sunday April 1 – 142.4 lbs
5/3/1 C6W1D3, 3/5/1 SST – Bench TM 140

AM:
25 mins core, mobility and dynamic stretching stuff
Bench – 10x45lbs, 10x65, 5x85, 3x100, 3x110, 3x120, 7x125,F8, 3x135, 2x140, 10x105
KB Rows – 5x13x16kg
DB Hammer Curls – 3x14x25lbs

PM:
OHP – 10x45lbs, 5x55, 8x60, 8x70, 6x80
Fat Grip Pullups – 5x7
30:34 walk, 1.59 miles, +28.5lbs

2078 cal/176 carb/77 fat/210 protein/34 fibre

Mar 26 – Apr 1 Daily Averages: 142.6 lbs/16.1% bf/2076 cal/176 carb/75 fat/192 protein/7:17 sleep

I got 7x125 on bench no prob but faded fast and failed on the 8th rep. Managed to incite some pain in my right wrist and around the elbow in the process but it seems to be fine now. The boys joined me for a quick walk after finishing up my workout after work.

Monday April 2 – 142.8 lbs

Stairs – 37:49, 1.55 miles, +28.5lbs

1700 cal/114 carb/66 fat/179 protein/34 fibre

Used the elevator to the top roughly every second trip so that I was going down twice as much as up.

Tuesday April 3 – 143.0 lbs

Rest day

1639 cal/103 carb/66 fat/175 protein/30 fibre

Wednesday April 4 – 142.5 lbs
5/3/1 C6W2D1, 3/5/1 SST – DL TM 255

AM:
25 mins core, mobility and dynamic stretching stuff
RDL – 2x8x45lbs, 8x95
Block pulls – 5x95lbs, 5x135, 5x165, 3x180, 3x205, 3x215, 6x230, 3x240, 2x250, 2x5x185
Hanging Knee Raises – 3x18

PM:
Squats – 10xbw, 2x10x45lbs, 2x5x95, 5x125, 8x140, 8x160, 6x185
Ab wheel rollouts – 3x10

2091 cal/153 carb/75 fat/217 protein/39 fibre

My legs were still quite sore from doing the stairs on Monday night. Pulls felt okay but I still see rounding going on. 6x230 and 2x250 are new to me but I had done 3x240 sometime earlier this year.

Thursday April 5 – 142.9 lbs

Stairs – 34:28, 1.44 miles, +28.5lbs

1689 cal/99 carb/66 fat/180 protein/20 fibre

Another round of stepping down up and down stairs. I don’t think I really like doing this.

27 pullouts later and somehow khabib is still on the card

Yeah, lead up to this card has been totally insane. I think I get to save myself a bit of time and a couple dollars by skipping this one now at least.

Friday April 6 – 140.7 lbs
5/3/1 C6W2D2, 3/5/1 SST – OHP TM 100

AM:
25 mins core, mobility and dynamic stretching stuff
OHP – 10x45lbs, 5x65, 5x75, 5x80, 5x85, 2x5x65
NG Chins – 5x9xbw
Facepulls – 5x10x50lbs

PM:
Bench – 10x45lbs, 10x55, 8x70, 8x85, 6x100
DB Curls – 3x14x25lbs

2189 cal/144 carb/84 fat/228 protein/32 fibre

Last rep on the last couple work sets of OHP were a bit more of a grind than I was expecting but were never really in question. I think. Got home at a decent-ish time and thought about slipping in a quick walk after finishing up the SST bit on bench but decided that going to bed was more appealing.

Saturday April 7 – 140.8 lbs

Walk – 32:13, 1.76 miles, +28.5lbs

2458 cal/240 carb/97 fat/167 protein/31 fibre

Slipped in a short walk before work. Had Chinese food ordered into the office for lunch and ate somewhere between 850 and 1650 cals, including an ice cream bar. Logged it as 1250ish. Got to bed super early but little kids ransacking my house did not let me sleep.

Sunday April 8 – 141.5 lbs
5/3/1 C6W2D3, 3/5/1 SST – Squat TM 230

AM:
25 mins core, mobility and dynamic stretching stuff
Squats – bwx10, 2x10x45lbs, 2x5x95, 5x125, 5x150, 5x175, 5x185, 5x195, 2x5x165
Ab Wheel Rollouts – 4x10

PM:
RDL – 2x8x45lbs, 8x95
Block Pulls – 5x95lbs, 10x130, 10x155, 10x180
Hanging Knee Raises – 3x18
35:41 walk, 1.84 miles, +28.5lbs

2123 cal/180 carb/74 fat/207 protein/49 fibre

Apr 2 – Apr 8 Daily Averages: 142.0 lbs/16.2% bf/1984 cal/148 carb/75 fat/193 protein /7:30 sleep

Squats continue to be a struggle and are seemingly getting worse. I felt like I could barely manage 195 this week. I am hoping that it is simply fatigue from work. I have worked about 30 days in a row with a fairly ugly percentage of those days being in excess of 12 hour days, so it is plausible. Could be all the weighted walking and stairs recently too I suppose. Could also be that I am a huge pussy. Plus my left hip/groin is still giving me trouble, so I have all kinds of excuses to water down the huge pussy reality. During the 195 set I did swear that I don’t care to squat more than 185 ever again. But I do. And I will. I did manage a decent amount of sleep this week and lifts other than squat are going decently. I plan to trim a pound or two off my belly over the next few weeks while my body is being injected with a neverending dose of cortisol anyway. I have given up on trying to trim items out of my backpack to hike in with me and have decided it will be much easier to trim some weight off of my body instead of giving up a luxury item or two.

Monday April 9 – 141.4 lbs

Rest day
90min massage

1692 cal/120 carb/74 fat/173 protein/36 fibre

Massage hurt like hell and felt great.

Tuesday April 10 – 140.5 lbs

Stairs – 34:01, 1.41 miles, +28.5lbs

1645 cal/92 carb/73 fat/179 protein/29 fibre

Down, up, down the stairs again. Did not feel too much like death afterwards.

Wednesday April 11 – 141.9 lbs
5/3/1 C6W3D1, 3/5/1 SST – Bench TM 140

AM:
25 mins core, mobility and dynamic stretching stuff
Bench – 10x45lbs, 10x65, 5x80, 5x95, 5x105, 5x110, 5x120, 2x5x95
KB Rows – 5x10x20kg
DB Hammer Curls – 3x14x25lbs

PM:
OHP – 10x45lbs, 10x50, 10x60, 9x70
Fat Grip Pullups – 5x7

2167 cal/155 carb/97 fat/179 protein/29 fibre

Bumped up the weight on rows. Last couple of reps of curls were an ugly struggle this week and I did not get my last planned OHP rep.

Thursday April 12 – 141.6 lbs

Walk – 29:13, 1.55 miles, +28.5lbs

1722 cal/141 carb/61 fat/166 protein/33 fibre

Short walk first thing in the morning before work.

Friday April 13 – 141.6 lbs
5/3/1 C6W3D2, 3/5/1 SST – DL TM 255

AM:
25 mins core, mobility and dynamic stretching stuff
RDL – 2x8x45lbs, 8x95
Block pulls – 5x95lbs, 5x135, 5x165, 5x190, 5x205, 5x215, 5x165
Hanging Knee Raises – 4x19

PM:
Squats – 10xbw, 2x10x45lbs, 2x5x95, 10x115, 10x140, 10x160
Ab wheel rollouts – 3x10
Walk – 29:30, 1.57 miles, +28.5lbs

2122 cal/173 carb/90 fat/175 protein/36 fibre

Did stuff. Ate cake. Did more stuff.

Saturday April 14 – 140.6 lbs

Stairs – 32:14, 1.31 miles, +28.5lbs

1973 cal/135 carb/91 fat/173 protein/36 fibre

Down, up, down the stairs in the early evening just before going home from work.

Sunday April 15 – 140.6 lbs
5/3/1 C6W3D3, 3/5/1 SST – OHP TM 100

AM:
25 mins core, mobility and dynamic stretching stuff
OHP – 10x45lbs, 5x65, 5x75, 3x85, 3x90, 2x95, 1x100, 1x102.5, 7x75
NG Chins – 5x9xbw
Facepulls – 5x11x50lbs

PM:
Bench – 10x45lbs, 10x75, 5x90, 5x105, 5x120
DB Curls – 3x14x25lbs

2221 cal/201 carb/71 fat/204 protein/36 fibre

Apr 9 – Apr 15 Daily Averages: 141.2 lbs/15.6% bf/1935 cal/145 carb/80 fat/178 protein /7:18 sleep

My right ankle has been really sore lately but had still been carrying me around just fine until yesterday when it revolted. Iced it last night and may have to take a break from the stairs for a little bit. Or at least remove some weight from the backpack. Last few reps on OHP were ugly, but they always are.

Monday April 16 – 141.4 lbs

Rest day

1642 cal/153 carb/49 fat/152 protein/27 fibre

Iced my ankle a few times throughout the day. No swelling and no discoloration so I have no clue what is wrong with it but don’t think it is anything serious. Taking another complete rest day today.

Tuesday April 17 – 142.5 lbs

Rest day

1633 cal/115 carb/59 fat/169 protein/29 fibre

Iced my ankle a couple more times on Tuesday. It is still being a dick.

Wednesday April 18 – 142.3 lbs
5/3/1 C6W4D1, 3/5/1 SST – Squat TM 230

AM:
25 mins core, mobility and dynamic stretching stuff
Squats – bwx10, 2x10x45lbs, 2x5x95, 3x135, 5x175, 3x195, 2x205, 1x210, 1x215, 2x5x175
Ab Wheel Rollouts – 1x10, 3x12

PM:
RDL – 2x8x45lbs, 8x95
Block Pulls – 5x95lbs, 5x135, 5x165, 5x190, 5x215
Hanging Knee Raises – 3x19

2141 cal/154 carb/85 fat/201 protein/32 fibre

I scaled back the weight on the later sets on squats. After the 205 set I was scheduled to do 1+@220, 1+@230 and 1@240. Between my left hip, right ankle, failing 220 last week, time constraints and WIL, all of that got replaced with 1x210 and 1x215. I was planning to also do 1x220 but I was running late and 215 had already zapped me. My ankle felt okayish during and fairly okayish afterwards.

Thursday April 19 – 140.6 lbs

Rest day
Walk – 26:28, 1.33 miles, +18.5lbs

1806 cal/119 carb/75 fat/182 protein/35 fibre

Stripped some weight out of my backpack and went for a short walk before work. Ankle is at 83.4%.