2015-10-19
Squat
5x225
5x275
5x325

Deadlift
5x225
5x275
5x325


I've been feeling pretty run down lately so I'm going to deload for a bit. These reps felt way heavier than I would expect, so something is up. I'm starting to feel a little sick. Hopefully nothing too bad.

2015-10-21
Bench
5x135
5x155
5x175

CG Bench
5x135
5x155
5x175

Curls, Pullups


Still keeping it light. I'm feeling pretty healthy right now, though.

2015-10-25
Squat
5x220
5x264
5x308

Deadlift
5x220
5x264
5x308

OHP
3x112
3x128
7x144


Still deloading the squat and deadlift. Continued with week 2 of 5/3/1 on OHP

2015-10-26
Bench
5x135
5x155
5x175

CG Bench
5x135
5x155
5x175

JM Press
5x5x155

Curls

2015-10-26 (I had my dates from previous 2 sessions completely wrong)
Deadlift
2x396 @8
1x418 @9 (wanted 2)
2x396 @10
2x374 @8
2x374 @8.5
2x374 @9

Speed Squat
12x2x264 (10 min)

WG Bench
6x185 @7
6x195 @7.5
6x200 @8
6x200 @8


I'm not sure how I feel about today. On one hand, I got in a bunch of heavy doubles, things felt solid, and I left feeling healthy. On the other hand, my numbers were a little weak. I pulled 396 no problem, but on the second rep of 418, the bar was basically stapled. When I dropped back to 396 again, my 2nd rep was a massive grind. The bright side is I do think there is a lot of value in grinding out reps. Maybe my DL stamina just isn't up to snuff.

2015-10-28
Bench
4x225 @8.5
4x225 @8.5
4x225 @8.5
4x225 @8.5
4x225 @9

Incline Bench
8x165 @8.5
6x165 @9
1x155 (lol)

Curls, Cable Rows, Weighted Dips


Bench felt real solid today. Everything stayed tight, bar path felt consistent, and I put up decent weight.

My incline programming is terrible. Not sure why my stamina is so bad. I'm going to try out the 5/3/1 assistance template for incline going forward.

2015-10-31
Pause Squat
2x374 @9
2x374 @9
2x374 @9

OHP
5x120
3x137
4x152 (AMRAP)


I didn't have much time today so I cut my volume a little short. Pause squat continues to get stronger. My OHP has been responding well to 5/3/1 ever since I added it back in. My 1RM is 160 but it seems like I should be able to hit that no problem.

2015-11-02
Squat
3x374 @8.5
3x379 @8.5 (PR +5lb)
3x384 @9.5 (PR +10lb)
3x384 @9.5

WG Bench
7x205 @8
7x205 @7.5
7x205 @8


I hurt my knee on my 4th squat set, so I cut it short. I was hoping to do 5 sets of squat and then finish that up with some DL. I started experiencing pain in my right knee on my first rep of my 4th set, but gutted it out. The pain occurs right below the kneecap and a little bit on the inside of my knee. It was pretty sharp. I tried doing some DLs after but my knee hurt then too. It seemed to get aggravated any time I shoved me knees out and started lowering my hips. Right now, my knee isn't really in any pain but has moments of feeling pretty unstable. My initial read is that I avoided serious injury but that I should probably start doing some prehab work ASAP.


On the bright side, I set a new 3rm PR on squat! If I can add 10 pounds to my 3rm, I'm hopeful that I can add 10 pounds or more to my 1rm. I'll be testing my 1rm in a month.

2015-11-04
Bench
3x230 @8
3x235 @9
3x235 @9
2x235 @9 (bad unrack here cost me some energy)
3x230 @8.5

TNG Bench (Burnout)
1x30x135

Curls, Dips, Pullups



Not a bad day. Bench feels strong. I'm getting pretty good at keeping my shoulders tucked back and keeping a consistent bar path - so my focus on those two areas is paying off. On the first 4 sets of bench, I was benching with the hooks too low which made my unracks sub-optimal. That was ****ing me up a little bit and probably cost me some strength, but whatever.

My knee is not in good shape. It feels good for the vast majority of the day, but every so often, my knee will lock up. It feels as if the tendons are tightening on my knee, and as if the joints are getting into gridlock. When this happens, any bending motion of my knee hurts. I'm just going to continue to do some SMR and stretch the leg.

2015-10-06
Squat
5x220
5x264
5x308

OHP
5x108
5x125
7x140 (AMRAP)


Took it light on squats due to the sore knee. I'm supposed to deadlift today but not sure if I'll make it into the gym. I'm not feeling very motivated.

C'mon, son

ya fk that. walking to gym now

2015-11-09
Deadlift
1x440 @8
0x462 (bar didn't break floor)
1x440 @9
1x440 @10
1x396 @8
1x396 @8

Pin Squat (10 min)
3x330
2x340
5x350



My deadlifts have not improved since last testing my 1RM about 2 months ago. I think I might cut down on the volume for deads and start adding some more DL variation into my programming (SLDLs, deficit DLs, etc).

The pin squats were pretty easy. I could have gone heavier. For all the struggle I'm having on bench and DL, my squats are in great shape. I'm fully expecting to set a new 1RM in a couple of weeks.

My knee started getting a little sore during DLs. It's pretty tight today and kept locking up on me on my walk to work. It had been basically pain-free for multiple days before this.

I actually don't think you're getting enough deadlift volume in. You're hitting low reps at high intensity, and think that going through an accumulation phase in the 4-6 rep range might be quite useful for you.

what do you mean by accumulation phase?

I did a week where I did a bunch of sets at 5 reps, a week at 4 reps, then 3 reps, 2 reps, and singles. For squats and bench I'm doing something similar but starting at the 8 rep range.

I may still be lifting at too high an intensity at the 5-rep range (@9-@9.5)

My bad, I didnt look back far enough. Adding in extra accessory work is probably a good idea.

You might be on to something, though.

I've only been doing heavy DLs every other Monday. So to get from 5 reps -> 4 -> 3 -> 2 -> 1 takes me 9 weeks. Over the course of 9 weeks that really isn't much volume.

I might experiment with DLing once, sometimes twice a week, but topping out at the @8 range.

2015-11-11
Bench
2x240 @8.5
2x240 @9.5
2x240 @9
2x235 @8
1x235 @9 (I barely rested between sets here, didn't think I had a 2nd)
2x235 @9

TNG Bench (Burnout)
22x155

JM Press
5x135
5x145 (very sloppy form here, so I dropped down)
4x5x135

Curls, Pullups, Dips


Nice day. I put in a lot of work. Unfortunately my bench doesn't really seem to be getting that much stronger. Hoping to set a new 1RM of 250 next week. That would be a 5 pound increase on my 1RM over like 8 months.

beast

Sup ryan, hahahaa

2015-11-13
Pause Squat
2x374 @8.5
2x374 @8.5
2x374 @9
2x374 @10

OHP
3x115
3x132
5x149 (AMRAP)


Had no stamina today for some reason. Squats were harder than I would have expected.

I forgot I did some Paused DLs too..

Pause DL
10x1x318

Started bleeding out of my thumb towards the end. Damn hook grip.

2015-11-16
Squat
2x402 @9 (PR +17lbs)
2x402 @9.5
2x402 @9.5
2x402 @9.5
2x402 @9.5

Good Mornings
2x5x132
5x154
5x176
5x198
5x220

Pullups


Awesome results on the squats. I set a huge PR for belt-less doubles and my squats are consistently getting stronger. I'm very happy about it. All my sets except the first one were pretty huge grinds. I am a big believer in "grindy" reps being an important part of getting stronger. I think this is why I'm so fond of pause squats.

My assistance was a little weak but the squats took a lot out of me. Next cycle I'm going to re-evaluate my assistance work and come up with a solid plan.

The knee is still troublesome but it's not holding me back. Sometimes when I'm walking around it will still lock up on me and I'll feel a "shockwave" of pain on, around, and behind my knee. It seems to occur when I plant my leg straight-legged.

Testing my squat 1RM next week! Hoping for 475 (/w belt).

Nice job on the PR.

I would not hook grip on paused DLs. Just use straps.

2015-11-18
Bench
1x250 @8.5 (PR +5lbs)
1x250 @8.5
1x250 @9
1x250 @9.5
0x250 (I never felt comfortable in my setup here, and my leg drive was piss poor)

JM Press
3x8x135

BB Rows
4x5x176

Incline Bench
15x135
10x135

Curls


Finally! I hit 245 for a single a whole 1 year and 6 days ago, and I've finally busted through that plateau and hit 250 after multiple failed attempts. Clearly something is wrong with my training to have such slow progress, but I'm so happy to finally make some strides. Could have just been a good day, let's hope not

I have a very obvious sticking point. It's about 3 inches off my chest. Once I get through that the bar just shoots up.

Given the struggles with my bench and DL, I'm going to start putting more focus into training my back (hence the rows today).