Massage was great. Knee and groin were still sore after, but it helped a ton overall. For the first time in years, I am now able to reach my left hand over my head to touch my right shoulder blade. She focused a ton on my back and it hurt like a *****, but it worked.

Back on the grind...

2017-07-24
Squat
5x335 @7
5x365 @8
5x395 @9 (5r PR)
5x375 @9

Comp Bench
5x215 @7
5x225 @8
5x235 @9.5 (5r PR)
4x225 @9.5 (barely rested between sets and also ditched the back)

Double Paused Bench
6x95 @7
6x105 @8
6x115 @8
6x110 @8



Set some PRs but I wouldn't say I felt exceptionally strong or anything today. My left adductor/groin flared up during my early squat sets but I just pushed through and was fine.

My gym got some new benches which is long overdue. They're built by Rogue and offer micro-adjustments for the liftoff pins and have adjustable safety bars. Really good stuff. This should let me add pin presses back into my workout so I'll probably take advantage of this. It's likely the new bench alone is responsible for my PR.

Double paused bench was hard as ****. I stole it from Brandy Lilly here - http://www.jtsstrength.com/articles/...peed-benching/. For one rep - I go down, pause for a quick 2 count, go 2/3 of the way up, drop back down and pause again, go all the way up. I thought I could warmup with 135 but quickly realized that 6x135 wasn't happening. These were really fun so I'll see if they help me at all. I definitely felt some muscles working that normally aren't taxed.

2017-07-25
Deadlift /w Belt
5x365 @6.5
5x395 @7.5
5x430 @9.5 (5r PR)
5x400 @9

303 Tempo Squats
5x225 @6
5x250 @7
5x275 @8
5x260 @8

Pin Press
4x205 @7
4x215 @8
3x225 @10 (failed 4th)
3x215 @9.5 (didn't attempt a 4th)


Another strong day with a PR. Usually the first week of my cycle is a little weak and I ramp into stronger numbers, but I haven't missed a beat after testing week and a light deload week. Maybe the deep tissue massage had a play in this - nothing else in my life has been different.

I love deadlift day. Barely need to warm up for them and I don't feel the need to rest much between sets either. So much quicker than squat days.

Was feeling masochistic and added the 303 squats to my program for the next 4 weeks. These things are such a b****...

Pin press was pretty poor/weak. I gotta work on my bar path. I honestly think pin press is one of the most difficult lifts because having a consistently identical bar path is extremely important. I start from the top, not the bottom, btw.

2017-07-27
Larsen Press
6x185 @6
6x195 @7.5
6x200 @8.5
6x190 @8.5

3ct Pause Squat
4x275 @6
4x305 @7.5
4x340 @9
4x325 @9

OHP
8x115 @7.5
7x120 @10 (failed last rep)
5x115 @9.5


Squats were real strong. I had a poor showing on OHP - my arms just gave out and couldn't do it anymore. It could be because I did larsen press first. I normally make OHP my first pressing movement when it's programmed in, but the rack was occupied.

2017-07-28
Deficit Deadlift
3x315 @6
3x345 @7
3x375 @8
3x355 @8

Floor Press
6x185 @6
6x195 @7
6x205 @8
6x195 @8

Pendlay Rows
8x185 @5
8x205 @6
8x225 @6.5
8x245 @8
8x235 @8


Solid day.

I decided to swap out the pause deadlifts for deficit deadlifts for at least the first half of this cycle. Pause deadlifts were one of the most beneficial assistance exercises I've ever done, but my sticking point seems to have changed to getting stuck trying to break the bar off the floor. Prior to adding the pauses, my sticking point was a few inches below the knee. So, I'm switching to deficit deadlifts to try to improve my speed off the floor.

Similarly, I'm doubling down on pin presses and floor presses to try to work on my bench sticking point, which is about a foot off my chest. Floor presses felt great today. I got a great feel for keeping my scapulas retracted, which adds a noticeable amount of power to my bench. For some reason this is easier on the floor than it is on the bench.

2017-07-31
Squat /w Belt
6x325 @7
6x355 @8
6x385 @9 (6r PR)
6x365 @9

Comp Bench
6x205 @7
6x215 @8
6x225 @9 (6r PR)
6x215 @9

Double Pause Bench
8x95 @7
8x105 @8
7x115 @10
8x95 @9.5


Squats were real smooth and quick. I drove into the hole quickly, which helped my rebound back up, but also caused forward lean on some reps.

I'm rolling right now with the PRs

Legit

Thanks KC

2017-08-01
Deadlift w Belt
6x355 @7
6x385 @8
6x415 @9 (6r PR)
6x395 @9.5

303 Tempo Squat
8x185 @6
8x210 @6.5
8x240 @8
8x225 @8

Pin Press
6x195 @7
6x205 @8
5x215 @9
4x205 @10


Deadlifts have been clicking for me over the last 6 weeks with my e1RM improving each week. I'm still forgetting to spread the floor with my legs on some reps but when I do that I'm noticeably stronger.

Actually went 5,5,5,4 on those pin presses

2017-08-03
3ct Pause Squat
5x275 @6
5x315 @7
5x355 @9
5x355 @9

OHP
6x115 @6
6x125 @7.5
6x135 @9
4x130 @10

Larson Press
5x185 @6.5
5x195 @8
5x205 @9
5x195 @9


These were probably my best pause squats ever, and I smoked 'em. 4x340 last week was really good but I blew that out of the water.

I still have stamina issues on OHP. It might be time to do a bigger backoff on my drop sets. I stick with a 5% reduction in weight for my lifts but maybe OHP should be in the 7-10% range.

2017-08-04
Deficit Deadlift
5x285 @6
5x315 @6.5
5x355 @8
5x335 @7
5x335 @8

Floor Press
4x185 @5
4x195 @6.5
4x205 @7
4x215 @8
4x205 @8

Pendlay Rows
7x225 @6
7x245 @7
7x265 @8.5
7x245 @8


Deads were strong today. I seemed to lose balance on a few reps and lean to one side, not sure what was going on there.

I wanted to share an update on my weight. As I've mentioned before, I cut for the entirety of 2016, losing about 12 pounds while maintaining my strength or even slightly improving it. I entered 2017 weighing 193 and my goal for 2017 was to slow bulk and try to approach 220lb without getting fat - hopefully ending the year around 215.

So far, so good - here's an graph detailing my 7 day rolling average.


+12lbs so far. I should end the year between 210 and 215.

I've had pretty good success doing year-long slow-cuts and slow-bulks. All I need is a scale and a spreadsheet to keep myself on track.

2017-08-07
Squat /w Belt
4x355 @7
4x385 @8
4x415 @9 (4r PR)
4x395 @9

Comp Bench
4x220 @7.5
4x230 @8
4x240 @9 (ties 4r PR)
4x230 @9

Double Pause Bench
7x95 @6
7x105 @6.5
7x115 @7.5
7x125 @8
3x130 @9 (no rest between sets)
7x115 @9


Another good day. That's my 3rd week in a row with a squat PR.

My bench today tied for my strongest set ever (according to estimated 1RM). This is notable because when I last hit 4x240, I was benching with my heels off the ground. Last cycle I switched to keeping my feet planted, and it hurt my numbers, but I'm back on track.

I've been doing a good job of getting my bench setup tighter. One thing that has helped alot is sliding my butt down the bench towards my feet as far as I can once my feet are planted.

2017-08-08
Deadlift /w Belt
4x385 @7
4x415 @8
4x445 @9.5 (4r PR)
4x415 @9

303 Tempo Squat
6x225 @6
6x250 @7
6x275 @8

Pin Press
3x215 @7.5
3x225 @9
3x215 @8
3x215 @9


I added 15 pounds to my 4-rep max, which was last accomplished 11 weeks ago. According to my 1RM calculator, my deadlift was actually slightly weaker than last week, but I'm happy.

I didn't do any fatigue sets on the squats. My lower back was getting real tired and it wasn't worth pushing it. I'm also forced to to get to the gym 4 days in a row this week, which is always grueling, so I don't want to overwork myself.

2017-08-09
3ct Pause Squat
3x315 @7
3x345 @8
3x375 @9
3x355 @9

OHP
7x110 @6
7x120 @7
6x132 @10 (failed)
5x120 @9

Larson Press
8x155 @6.5
8x165 @7.5
8x175 @8.5
7x165 @9


Squats were real solid. Both presses sucked and I fatigued quickly. My OHP has been crap for a couple months now.

2017-08-10
Deficit Deadlift
4x309 @6
4x342 @7
4x370 @8
4x342 @7.5
4x342 @8

Floor Press
5x186 @6
5x200 @7.5
5x210 @8
5x200 @8

Pendlay Rows
6x221 @6
6x243 @7
6x265 @8
6x248 @8


Solid day. Floor presses were quite strong. 4 days in a row is brutal, and I gotta do it next week too.


Also - the fire damage has been repaired and I have access to better squat racks and floor space again. When dealing with the issue caused by the fire, I used different bars, and they were MUCH better. The good lifting room has all olympic lifting bars, and they barely have any knurling. I can't believe I was squatting and deadlifting with them before. So despite the setback due to the fire, I learned that I should be using better bars. Now I'll be using good bars + good racks going forward.

2017-08-14
Squat /w Belt
5x354 @7
5x381 @8
5x408 @9 (5r PR)
5x386 @9

Bench
5x215 @7
5x225 @8
5x235 @9
5x225 @9

Double-pause Bench
6x115 @6
6x130 @7.5
6x140 @9
6x135 @9


Good stuff. 4x408 is my strongest strongest set of squats ever, according to my 1RM calculator. This is also a +13 pound increase from 3 weeks ago when I did sets of 5.

A lot of it probably has to do with absolutely gorging myself on food the day prior (burger king, prime rib, broccoli, french fries, ice cream, cookies). I was at a bachelor party this weekend and didn't eat great, so made up for it with about 6k calories yesterday.

Bench was tough today, I had trouble getting tight and never quite felt like I was getting a consistent bar path. I matched my 5x235 from 3 weeks ago.

2017-08-15
Deadlift /w Belt
5x376 @6.5
5x408 @8
5x435 @9.5 (5r PR)
5x413 @9

Pin Press
4x205 @7
4x215 @8
4x225 @9
4x215 @9

303 Tempo Squat
7x221 @6
7x248 @7
7x275 @8


Deadlifts were feeling good today. I noticed again on some of my hardest reps that I let my body tilt to one side, but it's pretty subtle and not a huge deal. I was able to add 5 pounds to my 5RM in 3 weeks.

No fatigue sets on the tempo squats again. My lower back was getting exhausted and I need to do 4 days in a row again this week.

Sick stuff in here as usual; congrats on the PRs.

Remind me again where the double pauses are on the double pause bench? On the chest and spoto press height, or on the chest and a bit further up?

Are you eating at a big surplus right now? PR'ing almost every session has to feel pretty good

I pause on the chest, bring it up like 2/3 of the way (which is a bit higher than spoto height), bring it back down and pause on the chest, then complete the rep.

It forces me to work in the mid-range and I find that my chest and lats tire quickly and are the weak point. It's always my shoulders that fail on the heavy stuff, so I assume my chest/lats are barely contributing when I go heavy since I never feel them.

Yeah, probably a bit bigger surplus than normal. Nothing egregious though. I've also been focused lately and haven't dealt with any injuries that force me to take a deload week.

2017-08-16
3ct Pause Squat
4x309 @7
4x338 @8
4x364 @9
4x343 @9

OHP
5x133 @6
5x143 @8
5x150 @9.5
3x143 @10

Larson Press
4x195 @7
4x205 @8.5
4x210 @9
4x200 @9


Strong squats. No stamina on OHP again.

I feel like OHP plays by different rules regarding fatigue and recovery than the other lifts. Maybe because it's a way longer ROM than bench pressing and, depending on how you do them, relies on less stored elastic energy.

Yeah, I agree. I think I might just not be resting long enough between sets, but I don't have all day to sit around either.

2017-08-17
Deficit Deadlift
5x308 @6
5x335 @7
5x350 @8

Floor Press
3x205 @6
3x215 @7
3x225 @8.5
3x215 @8

Pendlay Rows
5x220 @6
5x247 @6.5
5x280 @8
5x264 @8


No drop sets on the deads because I was feeling pretty beat up. My thumbs couldn't handle it any more and I didn't have straps with me.

My rows are insane. I don't know how the hell I got here, but I can't believe I'm rowing 280 for reps.

Spent this weekend drinking alot and doing various water activities (wakeboarding, water skiing, tubing). I feel like I put my body through a meat grinder. Both of my adductors are extremely sore and weak. Standing up from a chair is annoying.

I'll be deloading this week. Be back with updates next week.

2017-08-28
Squat /w Belt
3x376 @7
3x408 @8
3x435 @9 (3r PR)
3x413 @9

Walkouts
3x1x508

Comp Bench
3x230 @7
3x240 @8.5
2x250 @10 (failed 3rd rep)
3x230 @9

313 Tempo Bench
6x185 @8.5
6x190 @9.5
6x175 @9
(These were much harder than I anticipated)


Could be worse. Squats felt awesome and I set another PR. I'm continuing to crush it there. I had trouble with bench though. I never felt like I was getting tight enough on my setup and had issues with leg drive. I think I just didn't bench enough during my deload week and lost my touch. Failing is bad though. I'll get 'em next time.