Nice to see you're feeling better after a stretch of feeling crappy. Solid work. Nice grinding.

Thanks bro! Feeling good now, let's hope it continues.

2016-11-29
5x345 @7
5x368 @8
5x390 @9
5x368 @9

Spoto Press
4x195 @7
4x205 @7.5
4x215 @8
4x220 @9
4x210 @9

Front Squat
7x176 @6
7x198 @7
7x220 @8
7x208 @8


Another solid day. Deadlifts were pretty good. I've done some good work in fixing my issue of letting my lower back get soft. I do need to work a bit more on fully completing the pull by bringing my shoulders back (this will be a very easy fix).

This week I totaled 1,000 on the big three for 5 reps. That's a sweet milestone.

Congrats on the milestone!

Thanks Renton

2016-12-01
Pause Squat (3s)
4x286 @6.5
4x308 @8
4x330 @9
4x313 @9

TNG Bench
4x200 @6
4x210 @7
4x220 @8
4x210 @7
4x210 @8

Push Press
5x154 @6.5
5x164 @7
5x174 @7.5
3x181 @10



My push press completely broke down on the final set. I was letting the bar get too far ahead of me. Once again, I burnt out dramatically on this lift. I don't really get it. I probably just suck at it and am not consistent with my form.

End of the volume phase!

Sumo DL
5x308 @6
5x330 @7.5
5x340 @7.5
5x353 @8
5x335 @8

DB Bench
10x60s @6
10x70s @8
10x65s @8

Lever Rows
6x75 @6
6x85 @6.5
6x95 @8 (grip failure in left hand)
6x90 @8


I love sumos. I need to get some vids of them though because I'm not sure I'm doing them right. My back is closer to horizontal than it is vertical, and I feel like I'm doing most of the pull with my back. It feels alot better that way than trying to "squat" it up. Anyway this is moot until I get videos.

Today was the end of my volume phase. I got a little ahead of myself in yesterday's post.

Going to deload this week and really focus on my mobility. The next 4 weeks involve lifting very heavy so I want to be fresh.

2016-12-12
Squat /w Belt
3x375 @7
3x397 @8
2x419 @9 (wanted 3, almost fainted)
3x380 @7.5
3x380 @8
3x380 @8
3x380 @9

Comp Bench
3x225 @7.5
3x230 @8.5
3x235 @9
3x225 @9

WG Bench
6x185 @7
6x195 @9
6x185 @7.5
6x185 @9


I got a little too greedy on the squats and wasn't able to complete my top set. I cut it short at 2 reps and didn't fail a rep.

My squats were actually pretty scary today. I was feeling a bit light-headed while executing the valsava as I was working up to my top set. On my top set, I almost fainted. My brain was unable to process the music I was listening to, my vision got a bit tipsy, and my legs started getting shaky.

I'm not sure what the deal was. It could be dehydration, although I did drink a good amount of water today. The valsava also caused me injury last time I was doing squats for 2-3 reps, so maybe I'm doing it wrong or something. The whole thing is bizarre because I've gone 5+ years without any problems like this.

I was able to get in a good amount of volume with no problems after the scare.

2016-12-13
Deadlift /w Belt
3x375 @7
3x397 @8
3x419 @9.5
3x390 @9

5-Count Pause Bench
3x185 @7
3x195 @8
3x200 @9
3x190 @9

SSB Squat
5x198 @6
5x220 @6.5
5x242 @7
5x264 @9


I felt no ill effects from frying my CNS last night during squats. Deadlifts were solid, but I was really hoping to hit 419 @9.

This is my first time pause benching for longer than 3 counts. I really enjoyed these. Lats got some good work.

I didn't do any drop sets for SSB as I was getting tired and felt I put in enough effort working up to @9. I also only wanted to go to @8

2016-12-15
Pin Squat
3x308 @6.5
3x330 @8.5
3x340 @9
3x323 @9

OHP
3x132 @6
3x142 @9
3x137 @8
3x137 @8
3x137 @8.5
3x137 @9

Incline Bench
6x135 @6
6x145 @6.5
6x155 @8
6x145 @7.5
6x145 @8


My erectors were insanely tight during squats and they stayed that way throughout. Probably need to take a lax ball to my glutes.

2016-12-16
Sumo DL
3x308 @5.5
3x330 @7
3x352 @7
3x375 @8
3x352 @7.5
3x352 @8

JM Press
3x155 @6
3x175 @7.5
3x185 @8
3x175 @8

Snatch Grip SLDL
6x154 @6
6x176 @6
6x198 @6
6x220 @6.5
6x242 @8

I feel like my sumos have the potential to be so much better once I nail my form. Some reps just feel so much smoother than others.

No fatigue sets on the SLDL because I put in a ton of volume working up to @8.

2016-12-19
Squat /w Belt
2x375 @7
2x397 @8
2x419 @9.5
2x397 @9.5

Comp Bench
2x225 @7
2x235 @8.5
2x240 @9
2x225 @9

WG Bench
8x155 @6.5
8x170 @7
8x185 @8.5
8x190 @9
5x180 @8 (was completely burned out by now).


Fairly weak day, but what can you do. My form felt quite solid on everything and I didn't have any headache/fainting issues on squats.

Normally I do my squats in the afternoon on Monday and eat a ton of calories on Sunday, but this week I lifted in the morning and didn't gorge myself on Sunday. That might explain the drop-off in performance.

Weighed in at a lean 188# this morning.

2016-12-20
Deadlift /w Belt
2x397 @7.5
2x419 @9
2x397 @9

5ct Pause Bench
4x175 @7
4x185 @7.5
4x195 @9
4x185 @8
4x185 @9

SSB Squats
8x176 @6
8x198 @6.5
8x220 @8
8x209 @7.5
8x209 @8


Another sub-par day (I hit 3x419 @9.5 last week). My technique on the deadlifts felt really good, though. I'm pretty happy about that. Just a bad week I guess.

2016-12-22
Pin Squat
4x286 @7
4x308 @7.5
4x330 @9
4x313 @9

OHP
5x132 @7
5x142 @9
5x132 @9

Incline Bench
5x135 @6
5x145 @7
5x155 @7.5
5x160 @8.5
5x150 @8

Solid day

I missed the 4th workout of last week due to sickness. I also took a week off due to Christmas/NYE. I made it into the gym just one day and ramped up to singles @8 for the big three lifts.

2017-01-02
Squat /w Belt
3x352 @6.5
3x375 @8
3x397 @9
3x375 @9

Comp Bench
3x225 @8
3x230 @8.5
3x235 @9
3x225 @9

WG Bench
5x185 @6.5
5x195 @9
5x185 @8
5x185 @8.5
5x185 @8
5x185 @9


Relatively weak performance on squat again.

I'm going to start bulking now. I'm about 193 right now and would like to be around 205-210 by the end of the year.

I pretty much cut for the entirety of 2016. Here are my results:




Started the year at 204 and ended it at 193. I'm actually more like 191 but have been recently bloating myself with sugars and high carb foods.

My lifts have been slow to improve for most of the year, so I'd like to bulk back up into the 200s and hopefully improve my strength.

2017-01-03
Deadlift /w Belt
3x375 @6.5
3x397 @8
3x419 @9
3x397 @9

5ct Pause Bench
2x205 @7
2x215 @8
2x225 @9
2x215 @9

SSB Squats
6x220 @6.5
6x242 @8
6x230 @8


Good day. These were some of my strongest deads ever and ties my 3RM.

2017-01-05
Pin Squat
2x308 @6.5
2x330 @7.5
2x362 @9
2x340 @9

OHP
3x132 @6.5
3x142 @7.5
3x154 @9.5
3x142 @8.5
3x142 @9

Incline Bench
3x155 @6
3x165 @7
3x175 @8
3x165 @7
3x165 @7
3x165 @7.5
3x165 @7.5
3x165 @8


This is the second Thursday in a row where my lower back/erectors have been insanely fatigued and a bit tight. I think I have been slow to recover from deadlifts. My theory is that my improved deadlift form is causing me to work muscles in ways I'm not used to.

Good day nonetheless.

2017-01-06
Sumo DL
4x308 @6
4x352 @7
4x375 @7.5
4x385 @8
4x362 @7
4x362 @8

Pendlay Rows
5x220 @6
5x242 @7
5x264 @8
5x247 @8

JM Press
3x135 @6
3x145 @6
3x155 @7
3x165 @7
3x175 @8
3x165 @7.5
3x165 @8


Great numbers today, felt strong as hell.

2017-01-09
Squat /w Belt
2x375 @7
2x397 @8.5
2x407 @9
2x385 @9

Comp Bench
2x225 @7
2x235 @8
2x245 @9
2x235 @9

WG Bench
7x175 @7
7x185 @7.5
7x195 @9
7x185 @9


Bench was pretty strong today. Squat was not. My squat has been getting weaker for a month or two now. I'm not sure why. My technique doesn't seem to have changed, I haven't changed my diet, and I have not been getting less sleep.


Squats:



Bench:

2017-01-10
Deadlift /w Belt
2x397 @7
2x419 @8
2x441 @9

5s Pause Bench
3x205 @7.5
3x215 @8
3x225 @9
3x215 @9

SSB Squats
7x198 @6.5
7x220 @7
7x242 @8
7x232 @8


Awesome day for my deads. 2x441 is probably my strongest set ever. On my final rep I let my back get a little soft, and I also didn't have enough left in the tank to complete any fatigue sets, but I'm happy.

Bench felt real nice too.

Nice lifts

Thanks!

2017-01-12
Pin Squat
3x308 @7
3x330 @8
3x352 @9
3x335 @9

OHP
4x132 @6.5
4x142 @8.5
4x147 @9.5
4x137 @8.5
4x137 @9

Incline Bench
4x155 @8
4x145 @7.5
4x145 @8

JFC at 5 count paused bench; impressive stuff as usual

Thanks!

5 count bench is a lot of fun. I had only ever topped out at 3 counts before, but 5 adds a real nice stretch in my lats. Overall, it hits me much harder in lats/chest.