12.31.2016
Bench Press, touch and go
45 x 12 x 2
135 x 6
185 x 4
225 x 2
245 x 2
265 x 1
275 x 2

Not getting stronger. I hit a hard 295 single midweek, max is probably 300. My absolute best was a fast 315 and a slow 320 a few months ago. All things considered, I can't complain.

Right knee is pain-free and left knee is just a little bit effused. I do believe most of my trouble is from extreme tightness of the quads around the knee and now that the effusion is mostly gone, I am addressing that tightness with multiple stretching sessions daily.

I am working on getting a full double quad stretch. My knees area already feeling better from just a couple days of stretching. The stretching is letting them work like they're supposed to.

12.23.2016
Bench Press, touch and go
45 x 20
135 x 8
185 x 4
225 x 2
255 x 9

Weighted Chin Up @ 200 + 55 x 7 x 2

12.18.2016
Bench Press, touch and go
45 x 15 x 2
135 x 6
185 x 4
225 x 12 x 2

Weighted Chin Up @ 196
+ 80 x 3
+ 45 x 6 x 2

Dumbbell Row, supinated 140 x 5

Starting a new cycle and I guess I shouldn't be bothered that I set no new personal records today. I was surprised that adding another 10 lbs to my chin reduced me from two sets of five to just a single triple.

12.15.2016
My left knee is fucked. In a wsy that it hasn't been in years. Unstable, full of fluid.

I need to take a proper break from squats, pulls, jumps, runs. So I'm doing a proper bench and chin up focus for three to six weeks.

I cut it short this time because I benched twice a week and derailed by the third session.

12.10.2016
Standing Press
45 x 10 x 2
105 x 6
135 x 3
160 x 2
175 x 2

Back Squat, lighr wraps, no belt, paused 2-count
45 x 10
135 x 5
225 x 3
315 x 2
335 x 3
355 x 3
365 x 3
Front Squat, light wraps , no belt, paused 2-count 315

Weighted Chin Up @ 198 + 70 x 5 x 2

12.07.2016
Bench Press, touch and go
45 x 12 x 2
135 x 6
225 x 3
255 x 2
275 x 1, 6

Weighted Chin Up to Chest @195+45 x 6 x 3
Dumbbell Row, supinated 130 x 10

12.04.2016

Bench Press, touch and go 

45 x 12 x 2

135 x 6

225 x 3

245 x 1

255 x 10

Deadlift, conventional, hook grip, no belt

135 x 3

315 x 2

405 x 1, 2

455 x 3 x 2

Triceps killing me after bench. I wanted to do chin ups afterward, but triceps weakness and pain prevented it. The only thing I can do productively after an all out bench session is row or deadlift.

So I went with deadlifts today since I want to stay off squats another week or two. Nothing impressive here. Hook grip gave out on second set so alternated mixed grip on last two reps.

12.02.2016
Weighing 194 after bathroom and mildly fasted.

12.01.2016
Bench Press, touch and go
45 x 24 x 2
135 x 8
225 x 2
235 x 10, 12, 11+miss

Dumbbell Row, supinated 125 x 10 x 2

My knee injury pain peaked yesterday. Feels much better today. I was too tired and in too much pain to consider the gym yesterday.

I'm hoping for this progression at minimum:
255 x 10 x ?
275 x 8 x 2
295 x 6
315 x 4 or 5

I weighed 196 tonight.  A few beers and a bacon cheeseburger after the gym brought me up to 197.

My routine has settled on this:

A
Bench Press, touch and go
Dumbbell Row, supinated

B
Standing Press
Back Squat, wraps, no belt
Front Squat, wraps, no belt
Pull Up or Chin Up

Deaflift every 6-8 weeks instead of Front Squat