Nice job dude, and sq depth look good to me.

2018-05-25 Mock Meet
Squat
474
496
510 (+9bs PR)

Bench
265
280
275

Deadlift
486
515
515 (+7lbs PR)

Results
Total: 1300
Bodyweight: 203
Wilks: 372.2

Recap
Overall, things went really well. Hitting a total of 1300 was my goal and I accomplished it. I underperformed on the bench but was able to put up good numbers on the squat and deadlift to even it out. Here's a quick writeup of my different attempts:

Squat 1 - Went too low, which made it harder than it needed to be.
Squat 2 - Not sure I can find a flaw here, might be my best squat ever.
Squat 3 - Definitely my biggest grind ever. I let the weight drift backwards a bit which made this more difficult but I was able to recover. My adrenaline was through the roof after this one.

Bench 1 - I think I had some bar path issues (touched too high) which impacted my speed.
Bench 2 - I got completely eaten up. I suck at bench when things get to 95%+ of my max. I've even hit 280 before, so this was really disappointing. Going forward, I really need to figure out how to not suck when approaching my 1RM. It's like I lose all my tightness or something.
Bench 3 - My pause might have been a little short, but overall I think this was fine.

Deadlift 1 - Good
Deadlift 2 - I think I let the bar drift forward a bit which caused me to fail.
Deadlift 3 - I knew I needed the 515 to hit 1300 so I attempted it again and put everything I had into it. The lift was super clean and I just barely got it up. Feels really good.

I'm doing a half-assed deload this week. My gym was closed Monday which messed up my schedule, and I'm going away for the weekend until Monday, so next week might be a bit messed up too.

2018-05-29
Squat
5x10x265

Bench
5x10x185

2018-05-31
Speed DL
15x1x353

Bench
8x3x225


I'll probably go in tomorrow as well but I'm not sure what I'll do. So far I've been using this week to focus on my technique at lighter weights.

I made a mental note to check for your mock meet results, but forgot all about it due to the holiday.

Sick grind on that 510 squat! 496 looked easier than 474, actually.

Coming back and hitting 275 when 280 failed like that is pretty impressive.

Likewise, grinding through 515 like that after you failed the first time is super impressive.

Congrats on 1300! What's the goal for the next cycle? Are you still going to run the same programming?

Thanks dude!

Well, Mike programmed a second cycle as part of project momentum. This one is only 6 weeks plus a mock meet week and is higher intensity with lower volume. I'll make my way through that and then re-evaluate. https://docs.google.com/document/d/1...KfvBK0ak/edit#

One program I've been looking at is Calgary Barbell's 16-week program. I also might take a few weeks off from heavy powerlifting to focus on enjoying the summer and more cardio. We'll see.

2018-06-11
Squat /w Belt
1x442 @8
4x420 @9
2x4x398 @(8, 8.5)

Comp Bench
1x265 @8.5
4x240 @9
2x4x225 @(8, 8.5)

OHP
8x88 @6
8x100 @7
8x110 @8
6x110 @10
2x8x100 @(9.5, 9.5)


This was my first time lifting heavy in 2 weeks, and I'm also sick. Needless to say, those 2 factors hampered my performance tremendously. Squat was really weak. Bench actually wasn't too bad.

Feels good to get back into the swing of things, even though I felt like **** while lifting.

2018-06-12
Deadlift /w Belt
1x486 @9 (overshot)
4x430 @9
2x4x405 @(8.5, 9)

2ct Pause Bench
1x250 @8
4x230 @9
2x4x215 @(8.5, 9.5)

Split Squat
6x132 @6
6x154 @7
6x164 @8
3x6x164 @(8, 8, 8)


I'm still weak but today's performance was a little bit more encouraging than yesterday's.

I experimented with reducing the bar rolling when deadlifting and focused more on pumping my legs. I kinda liked it. Not sure if it helped though.

Bench was good but I kept sliding back a few inches on the bench when I initiated leg drive. Maybe I'm not arching hard enough. I threw some chalk on the bench which helped. My biggest problems in bench seem to be slippage issues. My feet often slip away from me when I drive as well.

2018-06-14
2ct Pause Squat
1x400 @9 (overshot, warmups were feeling way better)
4x359 @9.5
2x4x320 @(8.5, 9.5)

TNG Bench
1x255 @8
9x5x205

WG Bench
6x135 @6
6x155 @7
6x175 @8
3x6x175 @(8, 9, 8)


My squats absolutely sucked today. I basically haven't recovered at all from the deadlifts the other day, and my erectors are very, very fatigued. I had a really difficult time staying tight and keeping my chest up, and I started getting nervous that I was gonna injure myself. Just a really terrible performance. Hopefully I'm feeling better tomorrow. I'm hopeful that this fatigue is simply from taking 2 weeks off as opposed to some type of injury.


Bench was alright. I put 2 bands on the bench to help prevent me from sliding and it helped a lot.

2018-06-15
2ct Pause Deadlift
1x400 @8
4x364 @9
2x4x341 @(9, 9)

Pin Press (mid range)
1x260 @8
4x245 @9
2x4x235 @(8.5, 8.5)

RDL
8x132 @6
8x154 @7
8x176 @7.5
3x8x186 @(8, 8, 8)


Haven't done RDLs in at least a year so took things very light.


2018-06-19
Squat /w Belt
1x450 @8
3x435 @9
2x3x410 @(8.5, 9)

Comp Bench
1x260 @8
3x250 @9
2x3x235 @(8.5, 8.5)

OHP
8x88 @6
8x100 @7
8x110 @8
3x8x110 @(8.5, 9, 9)


I'm still noticeably weaker than I was a few weeks ago. I think this is partly because I peaked and then took roughly 2 weeks off. I also think a lot of it is mental. After hitting a total of 1300 I've had a lot less motivation and focus.

This week is gonna be tough. I took Monday off and golfed instead - so now I'm shooting for 4 days in a row which i almost never do.

2018-06-20
Deadlift /w Belt
1x475 @8
3x452 @10
2x3x420 @(9, 9.5)

2ct Pause Bench
1x255 @8
3x245 @9
2x3x230 @(8.5, 9)

Split Squat
6x132 @6
6x154 @7
6x176 @8
3x6x176 @(8, 8, 8)

I gotta do a better job of bracing on the deadlift. I'm getting too much flexion in my lower back.

2018-06-21
2ct Pause Squat
1x376 @8
3x364 @9
2x3x346 @(9, 9)

TNG Bench
1x255 @8
9x5x205

WG Bench
6x135 @6
6x155 @6.5
6x180 @8
3x8x180 @(8, 8, 9)


My squat felt great today, even though it wasn't too strong or anything. My technique, balance, etc. all felt great.

Bench felt good too. I love this day. Give me the alllll the volume!

2018-06-22
2ct Pause Deadlift
1x400 @8
3x390 @9
2x3x371 @(9, 9)

Pin Press (mid range)
1x265 @8
3x255 @9
2x3x245 @(8.5, 8.5)

RDL
8x154 @6
8x176 @7
8x198 @8
3x8x198 @(8, 8, 8)

Deads felt fantastic today. I did a great job of pushing through my feet and keeping my weight distributed evenly over my foot.

Pin press exposes some serious flaws in my bench. I'm not sure I was able to do a single rep where the bar hit the pins on the left and right sides at the same time.


2018-06-25
Squat /w Belt
1x457 @8
2x457 @9
4x2x430 @(8, 8.5, 8.5, 9) - was only supposed to do 3 sets here, 4th set was a mistake.

Comp Bench
1x265 @8
2x265 @9
3x2x250 @(9, 9, 9.5)

OHP
9x88 @6
9x100 @7.5
9x105 @8
9x105 @9.5
3x9x100 @(8.5, 8.5, 10)


Awesome day. My squat and bench are starting to feel strong again. I've been focusing on keeping my feet rooted on squat and making sure that the weight is evenly balanced across my foot at all times. This is putting me in a slightly more forward position coming out of the hole but it helps alot.

Deadlift /w belt
1x476 @8.5
2x466 @9
3x2x442 @(9, 9, 9.5)

2ct Pause Bench
1x255 @8
4x240 @9
3x4x230 @(8.5, 9, 9)

Split Squat
5x154 @6.5
5x169 @7
5x181 @8
4x5x181 @(8, 8, 8, 8)

Bench is feeling great.

2018-06-28
2ct Pause Squat
1x354 @8
4x331 @8.5
3x4x314 @(8, 8, 8.5)

TNG Bench
1x260 @8
13x205 @10 (was aiming for 11@10)
9x210 @10 (was aiming for 11@10)

WG Bench
5x155 @6
5x170 @6.5
5x185 @8
4x5x185 @(8, 8, 8, 8)


2018-06-29
2ct Pause Deadlift
1x403 @8
4x376 @9
3x4x355 @(8.5, 9, 9)

Pin Press (mid range)
1x265 @8
4x250 @9
3x4x240 @(8.5, 8.5, 9)

RDL
9x135 @6
9x155 @7
9x175 @7.5
4x9x185 @(8, 8, 8, 8)

I pulled/strained my hamstring while sitting awkwardly on a stool the night before these workouts. I was feeling a little gimpy so I ended up taking things a bit light. No issues, though.

2018-06-02
Squat /w Belt
1x462 @8.5
3x442 @9
3x420 @9
2x420 @10 (had a bad fail here)

Comp Bench
1x265 @8
3x255 @9
2x3x245 @(9, 9)

OHP
8x88 @6
8x100 @7
8x110 @8
3x8x110 @(9, 9, 9)


I forgot my knee sleeves today and was nervous it might affect my squat, but it didn't really matter.

On the other hand, I had a catastrophic fail on my final rep of squat. It was easily the worst fail of my life and I'm lucky that I didn't get extremely injured.

When I was coming out of the hole, I think I let my weight shift backwards a bit. My right foot actually came off the ground and staggered backwards. I tried pushing through this staggered position, but ended up falling forward and the bar rolled over my neck and fell in front of me. Real scary stuff. Thankfully the pins saved me and I was completely unharmed. I was definitely a bit shook for the rest of the workout.

I'm not sure how I ended up in that position. I'll blame a combination of lack of focus with the heat+humidity (slippery floors).

Bench was firing today. I'm chugging along nicely there.

2018-07-03
Deadlift /w Belt
1x477 @8
3x452 @9
2x3x425 @(9, 9)

2ct Pause Bench
1x255 @8
3x245 @9
2x3x235 @(9, 9)

Split Squat
6x132 @6
6x154 @7
6x176 @8
3x6x176 @(8, 8, 8)

I came into this workout hurting. My neck is pretty stiff and sore from yesterday's squat mishap and also my lowest rib on my left side is quite sore and it affected my bench. Not sure if the rib thing is a lower pec strain or what.

Decent results overall. The way I position and drive through my feet is introducing the most variance to my deadlift nowadays so I've been putting focus there.. I wouldn't be surprised if theres a 10lb difference depending on if my footwork is good. I'm thinking about gripping the floor with spread toes and driving hard.

Glad to hear the squat mishap was nothing serious; that **** is scary to even hear about. Any video?

No vids. I've been lazy with recording lately but would have loved to see what it looked like! The good thing is that the bar rolled over my head almost instantly, so I wasn't sitting with 400 pounds on my neck for too long.

I’ve only seen one person fail a squat like that (with the bar going forward over the head), it happened to my wife a while back and I’m still not sure how it happened. A buddy of mine was squatting 450 for a single last week and someone set a foam roller vertically next to his rack. He didn’t notice it, and when he descended the plates hit the top of the foam roller and he completely lost his balance to the side and luckily pitched the weight off his back and onto the pins before he seriously hurt himself. Stay safe out there bros.

2018-07-12
2ct Pause Squat
1x400 @8
3x386 @9
3x364 @9

TNG Bench
1x265 @9
8x5x215

WG Bench (flat back)
6x135 @6
6x150 @7
6x160 @8
3x6x160 @(8, 8, 8)


I took a week off from the gym due to an impromptu vacation. My lifts today felt surprisingly strong considering my diet has been complete crap for the past few days with lots of booze.

My squats felt fantastic and I did a good job of keeping everything tight. Unfortunately, I started feeling pain in my left lat towards the end and cut my squats 1 set short. This is a recurring injury for me and I'm hoping I'll get over it quickly. I'm not sure why I keep getting sore in this area - probably a mobility issue somewhere.

2018-07-13
2ct Pause Deadlift
1x407 @8.5
3x385 @9
2x3x363 @(9, 9)

Pin Press (mid range)
1x265 @8.5
3x250 @9
2x3x240 @(8.5, 9)

RDL
8x135 @6
8x160 @7
8x190 @7.5
3x8x195 @(8, 8, 8)

Pretty solid. I'm doing a good job of engaging my hamstrings on the deads.

2018-07-16
Squat /w Belt
1x464 @9 (overshot)
2x442 @9
2x2x420 @(9, 9)

Comp Bench
1x265 @8
2x265 @9.5
2x2x250 @(8.5, 8.5)

OHP
9x88 @6
9x100 @7.5
9x105 @8.5
3x9x100 @(9.5, 9, 9)


Squats were a bit weak today. I golfed over the weekend and it was actually very demanding. I'm getting old and can't keep swinging so hard anymore

My left lat started flaring up during squats again, but it wasn't bad enough that I needed to stop squatting. This injury is very annoying.

2018-07-16
Squat /w Belt
1x464 @9 (overshot)
2x442 @9
2x2x420 @(9, 9)

Comp Bench
1x265 @8
2x265 @9.5
2x2x250 @(8.5, 8.5)

OHP
9x88 @6
9x100 @7.5
9x105 @8.5
3x9x100 @(9.5, 9, 9)


Squats were a bit weak today. I golfed over the weekend and it was actually very demanding. I'm getting old and can't keep swinging so hard anymore

My left lat started flaring up during squats again, but it wasn't bad enough that I needed to stop squatting. This injury is very annoying.

2018-07-17
Deadlift /w Belt
1x464 @8.5
2x442 @9
2x2x420 @(8.5, 9)

2ct Pause Bench
1x260 @8
4x245 @9
2x4x235 @(8.5, 9)

Split Squat
5x154 @6
5x169 @7
5x186 @8
3x5x186 @(8, 8, 8)

Deadlifts felt great today, but the strength just wasn't there. Weird.

Bench was absolutely fantastic. My mechanics felt perfect and I think these might have been some of my bets sets ever.

2018-07-19
TNG Bench
1x265 @8.5
11x225 @10 (was shooting for 10x @10)
10x225 @9.5
9x225 @10 (was shooting for 10x @10)

WG Bench
5x165 @6
5x180 @7
5x195 @8
3x5x195 @(8, 8, 8)


I was supposed to do some pause squats today but opted out of doing them due to some pain in my left knee cap. After squatting on Monday I noticed that my knee was numb and tingly while walking home. Nothing really came of it until last night when I took an awkward step over a sidewalk curb and immediately felt pain in my knee. It was still sore today and I didn't have my knee sleeves so I just decided to live another day.

Those squats are the only reps I've skipped on this entire program. I made it 15.5 weeks following Project Momentum to a tee. I had a good run.

Bench was awesome! I thought 10x225 was a stretch goal today but I wanted to take a shot at it and I got 11. I may have even had 12 in the tank, but it's close.

I remember the first time I benched 225 for a single rep and how accomplished I felt. Now I'm repping it for double digits. As frustrating as my bench progress has been, it feels awesome looking back at just how far I've truly come.

2018-07-20
2ct Pause Deadlift
1x375 @8
4x353 @9
2x4x340 @(9, 9)

Pin Press (Mid Range)
1x265 @8.5
4x245 @9
2x4x235 @(9, 9)

RDL
9x135 @6
9x155 @7
9x175 @8
3x9x175 @(8, 8, 8)


Forgot to log this workout.

I took last week off from the gym, mostly from laziness but was feeling a bit beat up. I'm not really having much fun on this program anymore. Luckily I only have one week left.