Bench. Week 1 Cycle 10.

So sloppy.

Nothing exciting today, just hitting prescribed reps as usual. I'll be attempting 300 in two weeks, though! I may have pushed it a little too hard on assistance work today as I went to failure on 3 separate occasions, not something I typically like to do. Anyway I worked up to an easy single at 285 so I'm feeling pretty good about hitting 300. We'll see...

For assistance work I did the dumbbell bench pyramid: 100x3, 110x3, 120x6, 110x3, 100x14 and paused flat bench for 225x5, 225x7, 225x5

Goals for today:

190x5
225x5
250x5

Lifted:

190x5
225x5
250x5
275x1
285x1

Video below:

Squats. Week 1 Cycle 11.

10 reps? Please kill me.

Today was squats and the first time I've deloaded a lift since starting 5/3/1. As I wrote in the last post, I wanted to get my squats back to the 10 rep range for week 1, the 8 rep range for week 2 and the 6 rep range for week 3 as that's where I had been making gains for the first 7 cycles of 5/3/1. I figured with 385 I should be able to get 10 reps, and that's exactly what happened. I also wanted to work on my depth, as my squats were getting a bit shallow. Today's were pretty good, except for maybe the last rep.

For assistance work I tried paused squats for the first time. I'm hoping these will help me be more explosive out of the hole and more comfortable going to depth with heavier weight. I did 315x1, 365x1, 405x1x3, and 315x5 (this last set made me want to pass out). The ones at 405 were paused, but not for very long, even though I could have sworn I was down there for what felt like an eternity. I then ended the workout with some front squats. I did a pyramid with 135x1, 225x1, 275x1, 315x1, 225x2x5 (paused at the bottom on the 225's). This 315 was probably my best heavy front squat in terms of having the bar not falling forward so much on the descent.

Goals for today:

315x5
335x5
385x5+

Lifted:

315x5
335x5
385x10

Week 1 progress over the last 11 cycles:

• 310x6 - cycle 1 
• 315x7- cycle 2 
• 325x10 - cycle 3 
• 335x8 - cycle 4
• 340x10 - cycle 5 
• 350x10 - cycle 6
• 355x10 - cycle 7
• 365x10 - cycle 8
• 405x8 - cycle 9
• 410x8- cycle 10 (not great depth)
• 385x10 cycle 11 (deloaded)

Video of workout:

Upcoming for cycle 11.

Next cycle I'd like to address the following things:

• I'm deloading squats to try and do 10+ reps in week 1, 8+ reps in week 2 and 6+ reps in week 3 as those were the rep ranges in which I was gaining strength for the first 7 cycles. I'll also be trying to get a bit deeper. 
• I'm deloading OHP back to cycle 1 (I've only done two cycles so far) and I'll be doing all reps as dead stop reps w/o leg drive. Doing this will make it easier to gauge progress without leg drive/bounce muddling things. 
• I'm going to just keep hitting the prescribed reps on bench while working in some sub max singles and pushing my assistance work. By cycle 12 I should hopefully be able to hit my final goal for the year of a 300lb bench
• As for deadlifts, since I can't fit anything over 500lbs on the bar, I'm going to just keep working with what I've got and try and increase my reps with 500lbs until I move and change gyms. 

Overhead Press. Week 3 Cycle 2.

I'm so handsome.

Today marks the end of another cycle! As for today's workout, it was a bit up and down. I felt strong, but my final set of overhead press was pretty sloppy. I attempted to make up for that set with a PR attempt at 200lbs (which is a huge PR made even better by the fact that it was done after a balls-out workset). Anyway, despite the somewhat sloppy OHP'ing (to be honest, all my sets have been sloppy) they are improving and I'm getting stronger. For reference, I couldn't budge 185lbs for OHP 3 months ago. I'll just keep doing what I'm doing for now.

For assistance work, I'm sticking with repeating the final working weight and executing it with (more) perfect form for a couple of reps per set. After that I lowered the weight to 135lbs and did 3 sets of 10 (whereas I had been doing 5 sets of 5). I just wanted to see if I could do it. I threw in some weighted chins  and shrugs to end the workout.

Goals for today:

145x5
165x3
185x1+

Lifted:

145x5
165x3
185x5
185x2x4
135x10x3

Progress on OHP for week 3 has thus far been:

Cycle1: 180x4
Cycle2: 185x5

Video of workout below:

Deadlifts. Week 3 Cycle 10

Had more in me, but plates started to jump ship.  Bringing tape next time.

I spent all week being excited for today since I'd finally get to try my hand and deadlifting 500 for reps. My goal was at least 4, and that's what I got -- I had at least one or two left in me, but after the 4th rep plates started to fall off the left side. I'll try again next month.

After the final working set I did more deficit pulls with the hook grip, this time going up to 500lbs. I then did some front squats supersetted with the abwheel to work my core. I'm ordering some straps so that in the future I can work in some rack pulls as well since my lockout is clearly a weak point. 

Goals for today:

385x5

435x3

500x1+

Lifted:

385x5

435x3

500x4 (set cut short due to equipment malfunction)

Week 3 Progress over last 10 cycles: 

• Cycle 1: 400x7
• Cycle 2: 405x10
• Cycle 3: 415x10
• Cycle 4: 425x10
• Cycle 5: 430x11
• Cycle 6: 440x10 
• Cycle 7: 455x10 (this and all previous sets were touch-n-go)
• Cycle 8: Smolov squats
• Cycle9: 475x6 (deadstop)
• Cycle 10: 500x4 (bar malfunction)

Cycle 1 Versus Cycle 10, first pulls of final set:


















Video of workout:

Bench. Week 3 Cycle 9

Snappin' shit up with the 120's. Up +3 reps since beginning DB bench work.

Slowly but surely my bench is improving. I've been trying to get leg drive into my bench, but I think my gym floor is too slippery. Argh. Anyway, I continue to just hit the prescribed reps, and, if I feel like it, a few submax singles as well. I also continue to push my assistance work, and as a result, my dumbbell benching has improved noticeably. I have also begun to incorporate some paused barbell benching at the end of the workout. Again, I've been doing things differently on bench as compared to the other 3 main lifts, since bench seems to respond better to sets that don't go to failure. I'm also having fun with the dumbbells and the paused bench sets. I hope these help me reach the 300lb goal in the next month or two.


Goals for today:

215x5
245x3
275x1

Lifted:

215x5
245x3
275x1

285x1
290x1 (lifetime pr)

Assistance work:

• Dumbbell pyramid: 100x3, 110x3, 120x6, 110x3, 100x13 (bolded sets are the ones I push)
• Paused barbell bench: 3 sets of 5 reps @ 225

Video of workout below:

Squats. Week 3 Cycle 10

Depth wasn't that great. Lady in the background was not impressed.

Today marks the beginning of the end of cycle 10. Last squat workout was some garbage, if you recall, where I only managed to hit the prescribed reps on the 3+ day, squatting 430lbs x 3. Today's weight called for 455 on the final set and I hoped to improve over last cycle's 450x3 by hitting 3 reps again today (and at the same time prove that last week's workout was just a bad day). I did just that. My depth has kind of been shallow, though, so I may still deload to work on getting lower -- I feel like my lack of core strength is holding me back in the hole. I'm hoping all the front squats I've been doing will help with the core weakness.

Goals for today:

365x5
410x3
455x1+

Lifted:

365x5
410x3
455x3


Assistance work:

• 6 sets of paused front squats @ 225x2, with  one @ 315. Supersetted with...
• 6 sets of weighted chins with +90lbs @ 3-4 reps per set. 

Week 3 squats over last 10 cycles:

cycle 1: 345x4
cycle 2: 355x5
cycle 3: 365x6
cycle 4: 370x6 
cycle 5: 380x7
cycle6: 390x6
cycle7: 400x7 
cycle8: Smolov & new max #'s
cycle9:450x3
cycle10:455x3

Video of workout:

Overhead Press. Week 2 Cycle 2

I realize I'm like Oprah: always on the cover.

Nothing terribly exciting today. Last cycle in week 2 I did 170x5. Today I wanted 175x5 and got it. I would have had six, I think, had I not fallen forward on my toes for my first attempt at the 5th rep. Also, I do know I am cheating somewhat by bouncing the bar off my chest, but since im improving, I'm not really sweatin' it. After my final working set I did the same weight (175lbs) for 4 sets of 2 reps, each paused at the bottom to work that explosiveness. I then continued with 5 sets of 5 reps at 135lbs, again, all of them paused at the bottom. It's cool to think that when I started 5/3/1, I did 175lbs for 8 reps on the jerk, and I'm now approaching that on the strict press. Sweet.

Goals for today:

135x3
155x4
175x3+

Lifted:

135x3
155x4
175x5

Video of final set:

Deadlifts. Week 2 Cycle 10

Tried some new assistance work: double over hand deficit deadlifts.

Today called for 465x3, but because of the size of the plates I dont think that combination would have fit on the bar along with the collars, so I upped the weight to 475lbs. I'm also thinking ahead to next week where I'd like to pull 500 for reps -- I'm thinking the heavier weight this week might better prepare me. Anyway, last cycle I pulled 475x6, so I wanted 7 reps today to best that workout. I got the 7, but I think I had some unintentional bounce on reps 3 and 4 (although, watching the vid in slow-mow, it does come to a stop), so it's a bit difficult to compare the two workouts, which is frustrating. What I can say for sure, though, when comparing the two videos, 475 moved much faster for those initial reps than they did last cycle...so I got that goin' for me.

Afterwards I felt like trying something new, so I did some deficit deadlifts with a hooked grip. I've not tried either deficits or hook grip before, but I liked them. Hopefully these will help me be more explosive off the ground (and to carry that momentum through to help me with my crappy lockout).

Goals for today:

365x3
410x3
465x3+

Lifted:

365x3
410x3
475x7


Week 2 progress over the last 10 cycles, now with links to previous workouts:

Cycle 1 Week 2: 375x11
Cycle 2 Week 2: 385x11
Cycle 3 Week 2: 395x12
Cycle 4 Week 2: 400x13
Cycle 5 Week 2: 410x13
Cycle 6 Week 2: 415x13
Cycle 7 Week 2: 425x13 
Cycle 8: NA
Cycle 9: Week 2: 455x7 (dead stop from here on out)
Cycle 10: Week 2: 475x7


Video of final set plus deficit deadlifts:

Bench. Week 2 Cycle 9.

Hi.

Yeah, I front squatted today. After yesterday's terrible sessions I felt like I needed to go in today and turn things around. I got some good rest, ate some good food and felt great going in to the gym this morning. As normal, I started by just hitting the prescribed reps for bench and doing some easy heavier singles. For assistance work I felt especially strong and upped my reps doing: 100x3, 110x3, 120x5, 110x3, 100x11 for dumbbell bench. I then decided I'd try some front squats since I failed to even move 315 yesterday, which up until then had always been fairly easy. Once I got 315 I figured I'd put the cherry on top and do 320lbs, a PR. Afterwards I played with my grip on flat bench and made some adjustments (narrower grip, feet flat raised up on some plates) that I think will be helping me in the future. 

Also, seeing as I felt so good today, I'll see how next week goes and see if I actually need to deload on squats. 

Goals for today:

205x3

230x3

260x3 (this weight used to be my max. easy.)

Lifted:

205x3

230x3

260x3 (260x1 used to be my all-time max and back in week 1 cycle 1 I only managed 220x2. Progress.)

275x1 (submax single)

280x1 (submax single)

Video of front squat below:

Squats. Week 2 Cycle 10.

Well, I was hoping I would make it the entire year without having to deload squats, but today's workout decided otherwise. After my second working set I knew I'd have trouble since the reps were moving really slowly. Anyway, last cycle I did 425x6 and today 430x6 was the original goal. After warmups I decided to do only the prescribed reps, but even after completing those three reps I dont think I had anything else left in me. Time to put the ego aside and lower the weights. I was tired of lifting those heavy-ass weights anyway (Ronnie would be so disappointed). Also, I could make lots of excuses for my performance today, but you can always make those. And I felt like today was more than just an off-day since I have been riding the ragged edge of what I can output on squats for a while now. My assistance work was also really difficult, which is always a bad sign, too. I'll finish out this cycle and start my deload for cycle 11. I'm going to drop back to 365lbs for week 1 and try to beat the 10 reps I did back in cycle 8. Rawr. On another note, I'm going to see if I can keep my deadlifts going until the end of the 12th cycle, I'd really like to rep out 500lbs before I have to deload.

Goals for today:

335x3
385x3
430x3

Lifted:

335x3
385x3 (I knew there was trouble at this point)
430x3 
430x2 (I planned on doing a few sets to see if I could repeat the triple. Nope.)
430x1


Asssistance work:  A bunch of failed front squats. Somebody hold me.

Video of final set:

Progress over the last 10 cycles in week 2 (I've now linked videos to each lift):

Cycle 1: 330x4

Cycle 2: 335x5

Cycle 3: 345x7

Cycle 4: 350x8

Cycle 5: 360x8

Cycle 6: 370x8

Cycle 7: 375x8

Cycle8: N/A (smolov)

Cycle9: 425x6 

Cycle 10: 430x3 (time to deload)

Week 1 Cycle 2 | Overhead Press

Today's workout ends week 1 of cycle 2 for overhead press (and week 1 of cycle 10 for squats and deadlifts). Last cycle in week 1 I lifted 160x7. Today's final weight was 165lbs and I wanted 7 reps again. I got them with no drama and one left in the tank.

Goals for today:

125x5
145x5
165x5

Lifted:


125x5
145x5
165x7


After the final working set, I did 3 more sets at 165lbs for 3 reps each set, each rep paused at the bottom. Following this I did 5 sets of 135lbs for 5 reps, again with each rep paused at the bottom. These were supersetted with weighted chins (+95lbs for 3 reps each set).

I blew it on recording today (camera fell over), so I decided I'd just do something different and post a progress picture. Here is my back from when I started way back in cycle 1, 10 months ago, compared to my back now. The second picture lacks the muscle-defining overhead lighting, but I think you can still see a difference. 

Squat in cycle 1: 310x6. Squat in Cycle 10: 410x8

Video of assitance set below:

Deadlifts. Week 1 Cycle 10 | Bench 1 week cycle 9

Today was ridiculous. I should have stayed home and just soaked in a bubble bath all day. Yesterday my legs and back were still sore to the touch, so I don't know why I thought I'd be ready to lift today. Anyway, I got to the gym and went nuts on some deadlifts. After warming up with the bar and 135 my back clamped up. I should have gone home at that point, but I'm dumb; instead I just lied down between sets and stretched until I was loose enough to get into position to start the deadlift. Today's final set called for 435lbs. Last time in week 1, I just hit prescribed reps at 425. But since I got 475 x 6 last cycle, I knew that I should be able to get at least ten today (1 rep for every 10lbs taken off the bar), and so I wanted 11 in order to show improvement over last cycle. I  really had to fight for it, and I've never struggled for a lockout like I did on that 11th rep.

Acessory work: 4 sets of 3 reps of weighted chins(+95lbs). Entire body fried. Just went home after this.

Nothing to report on bench: just did prescribed reps with final set at 245x5. Easy.

Goals for today:

335x5
385x5
435x5

Lifted:

335x5
385x5
435x11

Improvement in week 1 over last ten cycles:

• Cycle 1: 355x13
• Cycle 2: 365x12
• Cycle 3 :370x14
• Cycle 4: 380x15
• Cycle 5: 385x15
• Cycle 6: 395x15 
• Cycle 7: 400x17
• Cycle 8: 405x15 (out of town)
• Cycle 9: 425x5 (just hitting prescribed reps) (also change in form to deadstop all previous weeks were touch-and-go)
• Cycle 10: 435 x 11

Video of final set below

Squats. Week 1 Cycle 10.

Okay, first day back after taking a full week off from lifting. Unfortunately, being out of town messed with my sleep and diet, so this wasn't exactly the best deload week; I came back pretty tired from my morning flight and   was also about 4 lbs underweight.

Anyway, I was happy to be back in the gym. I added 5lbs to my working weights over the last cycle, which put me at 410lbs for my final set today. Last cycle in week1 I managed 405 x8. No rocket science here, I wanted 8 reps again today. However, I felt like absolute doodoo, and I considered just hitting the prescribed reps, but when I  got to 5, I figured I'd keep going. I should mention that  today was the first time I've tried a preworkout stim (jacked3d). I normally don't even drink caffeine. This made me feel so light headed  and nauseus I really almost passed out a couple times, making the valsalva maneuver pretty impossible. I'll keep trying it for a bit and see if I can get used to it, since I  hear such good things.

Also, I put my camera backwards like a moron and filmed the ground, so I don't know if my reps were high or legit (they did feel high). Okay, enough crying. It's good to be back.

In other news, I was accepted into graduate school. Go me.

Goals for today:

315x5
365x5 (I was all up on my toes and shit, real ugly warm ups)
410x5

Lifted:

315x5
365x5
410x8


Week 1 Progress over the last 10 cycles:

• 310x6 - cycle 1 
• 315x7- cycle 2 
• 325x10 - cycle 3 
• 335x8 - cycle 4
• 340x10 - cycle 5 
• 350x10 - cycle 6
• 355x10 - cycle 7
• 365x10 - cycle 8
• 405x8 - cycle 9
• 410x8- cycle 10 (100lbs and 2reps added since  cycle 1. whatwhat)

Assistance work:

Did about 12 sets of bodyweight chins for5-10 reps. Just greasing the groove. These were done between front s quat doubles at 275lbs (5 sets).

Since I messed up filming, here was a 410lb 'paused' squat after my final working set: