9/7, 9/8

3 week

4x280 squat
4x210 bench

usual accessory

9/10, 9/12

3 week

5x345 dl
3x150 press

Etc

9/14, 9/15

1 week

4x295 squat
2x220 bench (weird, first rep was easy, second wasn't too bad, attempt at third failed pretty hard)

been lazy about updating

weight has been coming off, but more slowly than I planned--I'm totally fine with this

strength gains slowing way down probably due to that

9/27/14

3 week

5x285 squat
4x10x415 leg press (alternating foot position)
3x10x135 single leg curl

10/1

3 week

6x350 deadlift
3x10x245 deadlift
lat pulldowns
kneeling squats

Strong DL

+1.

Making good steady progress for ~ half a year.

10/5/14

1 week

3x300 squat

usual accessory

going to try and get a video soon because I feel like I'm probably not getting the depth I need on higher weights/reps

also been too lazy to record upper body workouts because they ****ing suck and piss me off

10/6/14

1 week

3x225 bench

usual accessory

can't complain as I think this was the first time I've actually benched 225 period (last rep was a bit shaky but I got it)

10/8/14

1 week

1x370 dl
3x10x245 dl
lat pulldown
kneeling squat

I'm not sure exactly why I'm having so much trouble with higher weight as I should be able to do more than 1 rep given how many reps I can do at a slightly lower weight. I will say that I felt pretty sore when I woke up this morning and had a hard time getting my left hamstring loose, which made it hard to get a decent pull early on in my lifts. This seems to only be an issue after I squat at a high weight earlier in the week (the 5 and 3 weeks are fine and I'm not sore). I also have to reset everything after pretty much every pull because the plates at my gym have edges on them, which ****ing sucks and breaks my rhythm.

I'm not trying to complain and it may be that I'm expecting too much or making excuses. It just seems odd that I can do 6x350 (and typically about that many reps on a 3 week) and only do 1 rep at just 20 pounds more.

Any advice or thoughts would be great.

Video.

ok will get one next week

Sorry for lack up updates. I changed programs and have it all in a spreadsheet now so I don't need this to keep track as much. I've been doing the Candito beginner program and will probably hang on with it though the end of the year before switching to something different.

4 workout days, 1 heavy and 1 light each upper and lower

here is what I did last week:

Heavy Upper

Bench 3x6x185
DB Row 3x6x100
Press 1x6x130
Pullup bwx20ish
Arnold Press 3x10x50
Biceps/Triceps whatever

Heavy Lower

Squat 3x6x270
Deadlift 2x6x315
Leg Press 3x10x415
Leg Curl 3x10x140

Control Upper

Spoto Press 6x4x160
Paused DB Row 6x4x80
Press 1x10x100
Pullup 1x10xbw
Arnold Press 3x10x50
Biceps/Triceps whatever

Control Lower

Paused Squat 6x4x230
Paused Deadlift 3x4x280
Leg Press 3x10x410
Leg Curl 3x10x140

I think I did some extra incline on the upper days, but didn't mark it down.

Other stuff:

Weight: 210. Happy with this more or less. Could be better and may still be able to hit 200 by year's end, but I've been able to maintain most of my strength gains this year despite being down about 25 pounds since August, which is fine by me.

Pause reps are weird sometimes. For DLs, I feel like I can pause right away (like an inch off the ground) or a bit higher up. I guess it just depends on what I want to work more. Did Week 3 of lower body today, so higher weights than listed above and was really hard, so probably not going to raise those this week. 3x6x275 squats and 2x6x325 DL are pretty hard coupled together.

a bit late on this, but updating a bit

weight: lol

not maxes or anything, but did this week I did:

3x6x205 bench
3x6x285 squat

deadlift/press are after other **** so I'm not sure how close I am on those goals

I'd say I hit the squat goal and quite possibly the bench goal but probably not the DL goal or press goal

will set new goals Jan 1 for the summer, probably going to try and focus on weight loss a bit more (anticipating being a super fatty after the holidays) and maintain strength for the time being

Those goals sound boring

^die

goals for 5/1/15:

this is whatever, but I need to do it

weight: 200

I'm going to stay with this program until I can't really progress any more on it, so who knows on these lifting goals

bench: 255
dl: 425
squat: 365

so I just finished the CLUTZ 7 week program

maxes going in (these were estimated and perhaps a tad on the low side except for bench):

squat: 295
bench: 235
DL: 365

results from max day today:

squat: 345
bench: 245
DL: 410

I've never had a max day before, so I was kind of trying to figure out how to pace myself and make sure I stayed warm but also rested enough. I definitely went too fast through squats and it suffered a bit. I didn't even try 355--my form deteriorated a lot at 345 and I was pretty tired.

On bench, I felt great all the way through 245. 245 was not that bad and my form was fine. I'm not sure what happened, but on 255 I couldn't even get it up at all. Maybe I lost focus or was just too tired by then. That was pretty disappointing because all of the bench workouts have felt pretty easy and my estimated max before was probably a bit high, if anything. Oh well.

Deadlifts I was pretty beat for. I took a break and had something to eat and some more PWO. I can't complain too much, as I knew going in deadlifts would suffer from being last. 410 was pretty hard, but I just got it. I went up from like 345-410 because I knew the reps would tax me a lot if I went up more slowly and I was only getting one rep at 405 or better regardless. I'm not sure if this was appropriate or not.

tl;dr

PRs in all lifts, hit my goal of 1k combined but disappointed in my bench and a tad bit in my squat

8/21/15 update

hit new maxes today in everything except DL...

squat: 375

was easy, had 385 (and possibly more) but I lost focus worrying about my depth towards the bottom of my squat and it was all over

bench: 255

kinda disappointed I haven't made more progress here, but my bench feels like it has been getting better (volume at 215+ has been much, much easier), so even if my max isn't as high as I want, I don't think it's all bad

dl: X

I did 375 for my last warmup and it was super easy, as I expected. I put on 405, planning to start there and go up to at least 425 but as I was about to begin my pull I couldn't get the bar to stay in my underhand grip (I use reverse grip). I've never had a problem like this before, where it just kept slipping out before I could even do anything. I tried it three times and it kept happening. I've pulled 405 on multiple occasions before, so maybe I was just really tired and my hands were sore? Maybe my grip was too loose? I don't know what happened, so just moving on from it. Going to drop the deadlift down a bit for the next cycle and hopefully get better. It's a little depressing that my squat is basically the same as my deadlift now.

Nice lifts.

I suggest having straps in your bag for situations like this. It's better to be able to make the lift with straps, than not at all

hi

yes, I agree--will be picking some up

Year end update:

Did Smolov JR for bench and dl (I know it's not for this but I figured why not)

Both went up ~20, so current maxes for those are 280 and 435 respectively

Need to get back to squatting and figure out a program for the new year. I'm thinking I'd like to start incorporating front squats, but we'll see. Also need to cut hard so that may limit my progress but whatever, has to get done.