You rated your 451 single @9, which implies you could have hit it for a double.

That puts your e1RM at 469. Given you hit 463 right after it (in a semi fatigued state, and 451 isn't an ideal weight to hit if 463 is the goal), that's not too inaccurate.

So yeah, doubling 444 shouldn't be a problem for you.

Yeah very good point.


2015-07-24
Squat
5x185
5x235
5x275

Deadlift
5x185
5x235
5x275

OHP
5x101
3x115
9x128

Took it pretty easy today on squats and deads. I treated it as a deload day since I've been feeling fatigued lately.

2015-07-25
5ct Pause Bench
5x3x185 @8

Incline Press
3x10x135

Box Jump
1x42"

There's a noticeable difference between pausing for 3 seconds and 5 seconds on bench. I was feeling sore today so I'm thinking about going light this upcoming week.

Decided to **** around and do a box jump. 42 inches in chucks is pretty good, I think.

2015-07-27
Squat
5x187
5x235
5x274

Deadlift
5x187
5x235
5x274


Kept it light today. My hips have been sore and tight. My low back has also been quite sore and fatigued. Going to deload this week.

2015-07-29
Bench
5x135
5x155
5x175

Curls


2015-07-31
Squat
5x198
5x235
5x264

Deadlift
5x198
5x235
5x264

OHP
5x55
5x71
5x88



Still keeping it light. I'm hoping to test my deadlift 1RM on Monday. I gotta loosen up my hips because they've been tight.

2015-08-01
CG Bench
5x135
5x155
5x175

2015-08-03
Deadlift
1x441 @8.5
0x485 (would have been a big PR)
0x464
0x441

Front Squat
3x5x220 @7.5


Damn, this was a pretty bad day. I came in planning on testing my DL and it was basically a disaster. I'm continuing to progress my squat at a good rate, but my DL and bench are stuck/regressing. My DL PR is 473, which I hit a few months ago. Last time I tested my 1RM I could only get 464 and this time I missed it (albeit after failing already).

I think I'm going to start adding back in high-volume, low-weight speed DLs once a week.

Today was the first day of my new bench program. It's based around lots of paused benching. Here's what it looks like:

Mon - Wide Grip Paused
Wed - Comp Grip Paused
Sat - Close Grip Paused

Rep range will start at 8 and work down to 1 on a week-to-week basis (I'm thinking 8,6,5,3,2,1). Wide grip will always be within the 8-6 range. Pauses will be at least 3 counts but can go higher.


2015-08-05
3ct Pause Bench
8x175 @8.5
8x175 @9
8x170 @10

JM Press
5x5x135

Curls, Pullups.


I got gassed real quick this workout or else I would have done some more volume. Probably a combination of sub-optimal diet and sleep the last couple of days. My triceps were pretty fried after the bench, I probably could have replaced JM Press with something else.

Oh ya, got some good/bad news yesterday.

Bad: The main lifting section of my gym is going to be closed for 2 weeks starting on Monday. That reduces an already crowded gym down to a single, terrible squat rack. This is going to affect my programming substantially since I won't be able to hog the rack for long and I won't be able to lift as much weight because I can't adjust the pins to allow myself to unrack the weights safely.

Good: They are closing the lifting section so they can do some repairs. I have been lifting on some busted floor for close to 3 years now. The floor is made of wood and has a bunch of holes and broken spots. It's also not flat, anywhere. So after this I should no longer be squatting with one of my feet in a divot, and I should be able to DL without the bar rolling everywhere.

2015-08-07
Pause Squat
2x308 @7
2x318 @8
2x318 @8
2x318 @8
2x318 @8
2x318 @8.5

Speed DL
20x1x220

OHP
5x110
5x115
8x125


I'm dealing with some soreness in my left hip flexor. It's a recurring injury. Also feeling tight + sore on my lower body in general.

I liked the light DLs. Gonna keep them real light on Fridays going forward.

2015-08-08
CG Paused Bench
8x176 @8.5
8x176 @8.5
8x176 @9.5

Incline Press
3x10x135

Pullups

I think I'm going to take this week off from lower body exercises. I've felt pretty injured lately, to the point where my hip flexor has been flaring up and getting sore even when I'm just chilling lying down. My gym is also undergoing renovations this week so doing squats and DLs would be a pain in the ass anyways.

2015-08-10
WG Paused Bench
8x175 @8
8x175 @9
8x175 @8


Sticking with my plan to take a week off from heavy lower body lifting. Regardless, this day was still pretty lazy. I wish I put in more volume or some assistance work.

It's looking like my regular bench grip happens to be the weakest. =\

2015-08-13
Pause Bench
6x185 @7.5
6x195 @8
6x195 @9.5
6x190 @9.5
6x185 @9

Lat Pulldowns, Dips, Curls, Abs



I'm dealing with some nastiness in my right knee. It's super tight and hurts a little bit - specifically on the outside where the calf connects to the knee.

It feels like my hamstring and calf are super tight right around where they meet the knee. If I extend my leg, I feel like I'm ripping through built up tightness. I've been rolling my leg to no avail. I'm going to try stretching my hamstring more often.

2015-08-15
OHP
3x115
3x125
8x130

CG Paused Bench
6x175 @7
6x185 @8.5
6x185 @8
6x185 @8.5


Quick workout today since I didnt have much time. Legs are feeling a little looser. Hoping to squat again on Monday.

2015-8-17
Squat
8x275 @7.5
8x275 @8
8x275 @8
8x275 @8

SLDL
3x8x135

WG Paused Bench
7x175 @7.5
7x175 @7.5
7x175 @8



Lots of volume on squat. My legs feel like jelly now. I am not really used to squatting for more than 5 reps, but I'm trying to add some more volume in.

My SLDLs were weak as hell. I've done 3x8x220 a bunch before and this day's 3x8x135 felt just as heavy. There's something going on with my hamstrings - particularly my right one. There has been a lot of discomfort and tightness, and now I'm seeing weakness in hamstring exercises. I really gotta kick up the SMR and stretching routines.

2015-08-19
Pause Bench
5x185 @7.5
5x195 @8
5x195 @8.5
5x195 @8
5x195 @8.5

Incline Bench
8x145
8x150
10x150

Curls, Lat Pulldowns, Dips


Another morning workout. I probably should have went a little heavier on bench. I've noticed that I haven't been resting enough between sets, which is why my RPE will fluctuate from 8 to 8.5 and back down to 8 again. I need like 4-5 minutes on bench to fully recover.

2015-08-21
Pause Squat
2x315 @8
2x325 @8
2x325 @8
2x325 @8.5
2x325 @8
2x325 @8.5

Speed DL
20x1x225

OHP
5x110
3x125
6x140 (AMRAP)


Pretty good day today - another morning workout. I experimented with my foot positioning during deadlifts, and found that I generate more power if I bring my feet a little closer together. I think the optimal positioning is about 5 inches apart.

My hamstring is feeling a little better, although my knee is still tight/sore. Last night and this morning I lied down and did a static hamstring stretch for 5 minutes - the stretch where you pull your leg up with a band.

2015-08-22
CG Paused Bench
5x185 @8
5x185 @8
5x190 @8
5x195 @9
5x190 @9

JM Press
4x135
6x115
8x115
7x115

Kroc Rows
20x95 per hand

Curls


Pretty weak day today. Bench was weaker than I'd expect, and the JM Press was a mess. I don't normally JM after close grip so maybe that affected me. I should have got more on the krocs but gave up too early.

Found out that the new room in my gym won't be ready for another day. I was going to do some deadlifts today but with my current arrangement, it's pretty unsafe to be doing any heavy DLs or squats. I'm going rock climbing tomorrow so I can't lift then either. I need to think of something light-ish to do today.

2015-08-24
WG Paused Bench
6x185 @9
6x185 @8
6x185 @8
6x185 @8


Took it easy today. The new room at my gym is looking sweet - flat floors, finally! I'm doing some rock climbing today which is a decent amount of exercise after barely doing anything here.

2015-08-26
Pause Bench
4x205 @8
4x205 @8.5
4x205 @8.5
4x205 @9
4x205 @9

Incline Bench
6x165
6x165
8x165

Pullups, Curls, Dips


Solid day. Right shoulder is feeling sore today, I'm not too worried though.

2015-08-28
Pause Squat
2x330 @8.5
2x330 @9
2x330 @9
2x330 @8.5
2x330 @9

OHP
5x98
5x113
9x127

Speed DL
20x1x242


First time squatting in my gym's renovated room. It's awesome! Deadlifts felt super snappy today. I'm getting a lot out of bringing my feet closer together as well as putting extra focus in keeping my lats tight.

2015-08-31
Deadlift
5x330 @8
5x330 @8
5x330 @8.5
5x330 @9

Squat
3x10x230

WG Paused Bench
8x176 @8.5
8x176 @8
8x176 @8



Felt a little weak today, and it showed. I haven't deadlifted heavy in about a month and my body was definitely not used to it. Nonetheless, I got in some decent volume without killing myself. Last time I did 5's I hit 374 @9.5

2015-09-02
Pause Bench
3x215 @8.5
3x215 @8.5
3x215 @8.5
3x215 @9
3x215 @9

Incline Bench
5x175
5x175
6x175

Curls, Pullups, Dips


Felt good today. Incline was supposed to be 180 but I put a 5lb plate on one side of the bar instead of a 10lb plate.