Nice Deadlift PR to end 2022

The last lifting day of 2022 resulted in a 16 pound deadlift PR @ 540.

Progression: 265/5, 335/2, 375/1, 425/1, 465/1, 495/1, 530/1 (PR), 540/1 (PR)

My lifetime total is now 1305: 475-290-540. If you told me a couple of years ago that I would be typing this today, I would have never believed you. 1200 was my lifetime goal not too long ago, yet here we are.

During the last two months, I ran Korte 3x3. 

To recap:

Squat: 15 pound PR (460 --> 475)

Deadlift: 16 pound PR (524 --> 540)

Bench: 0 (I don't blame the program.. bench is just the bane of my existence)

Looking ahead to 2023.... I registered for a competition in late March. I haven't decided what meet prep will look like yet. Shortly after the New Year, I will get back in to the gym and come up with a plan.

Happy Holidays! 

Big Squat PR

I finished squats this year with a huge 15 pound PR @ 475!

The progression was as follows: 135/7, 225/4, 275/2, 315/1, 365/1, 405/1, 430/1, 465/1 (PR), 475/1 (PR)

500 is now in sight!

One more gym session in 2022- Tuesday, the 20th. I'll try a deadlift PR that night... if I get one, you'll see a post on the topic.

Beltless Squat PR

Worked up to 410/1 for a nice beltless squat PR. 

Back off sets: 325/5, 325/5, 345/3, 345/3

Other Exercises:

Incline DB- 4 sets

Seated Overhead Press Machine- 3 sets

Curl Machine- 3 sets 

Beltless Deadlift PRs

Beltless Deadlifts

135/5, 225/5, 315/3, 365/1, 405/1, 455/1, 495/3 (3RM), 505/1 (PR) 

   * Great session. My all time PR with a belt is 524. We may need to test that soon. 

Paused Bench Press

225/9, 225/6, 225/7

Plate Loaded Rows & Abs to round it out. 

Modest Incline DB Rep Max

Hit 100/5 on Incline DBs for a new 5RM. 

Other Exercises:

Beltless Squats: 315/5, 325/5, 325/5, 325/5

Lat PDs

Abs

Some RMs; Squatting Again

Bench: 240/7 (I did this on Friday)

Today:

Incline DBs: 90’s/8 (tied); 100’s/4

I also did regular barbell squats for the first time since I got hurt. (135/7, 225/4, 275/3, 315/1, 345/1, 365/1, 405/1)

* All squats were done beltless and sans knee sleeves. I’m pretty sure I’ve never hit 405 beltless and sleeveless before. 

SDB.....bench last

SSB Squats

155/7, 245/4, 295/3, 335/1, 355/1, 375/1, 295/5, 295/5, 295/5

Deadlifts

155/5, 265/3, 335/1, 375/1, 425/1, 465/1, 405/5

Bench

250/5 (5RM)

250/3 (Larsen 3RM)

225/7 (Larsen 7RM)

200/10  (Larsen 10RM)

260/1 (long pause)

First time doing unassisted squats and deadlifts in the same session since I was injured... felt pretty good! I was exhausted by the time I got to bench pressing, so hitting those numbers was satisfying. 

Modified SBD Day

It's been a while since I've had a SBD day. Tonight's session was a modified version of that, as follows:

Deadlifts

155/5, 155/5, 265/3, 315/3, 375/1, 425/1, 465/1, 500/2, 375/10

    * First time pulling 500 in a bit...both reps moved pretty well. This is the best I've felt deadlifting in quite some time.

Bench Press

135/7, 185/4, 225/10 (touch and go)

    * It's cool that I have been regularly hitting 225 for 10. 300 is so close that I can almost taste it. 

Hatfield Squats

155/5, 245/5, 335/3, 385/5 

SSB Squats

245/10 (threw in a set of "real" squats...pretty tired by this point of the workout, but they were smooth)

Incline Press Machine: 4 sets

Seated Cable Rows: 4 sets

Monster Hatfield PRs

My friend's home gym has an awesome set up for Hatfield Squats.. so awesome that I hit a 75 pound PR. Rather than grabbing the side of the squat rack, he has a set up where a barbell can be grabbed in front of you.

The first PR of the night was 510, which absolutely flew. From there, I went to 550, and then capped it off at 575.

In addition, I did some benching, pin presses, and lat pulldowns. 

Bench PR tied

On Friday, I hit an impromptu 290 on the bench, which tied my PR. This one had a slight pause to it, though I doubt the pause was long enough to be considered a competition pause. The rep was also a true grinder, meaning that if I had 291 on the bar, I might not have completed it.  In any event, I am pretty excited about it. 

Leading up to that rep, my sets were 225/10 (touch and go), 225/1 (super long pause), 255/1 (super long pause), and 265/1 (super long pause). As you can see, that was a lot of volume prior to the 290, so I do wonder if I would have been good @ 295 without all of those reps beforehand. 

Other movements this day:

Stiff Bar Deads... worked up to a shaky 475, then followed that with 375/2x5. I don't have a lot of experience doing stiff bar deads.. they definitely seemed more difficult than the deadlift bar. 

I also did a number of T-Bar row sets at modest weight for higher reps. 

Venue: "The World Famous" Kissimmee Muscle.  Is it world famous? No idea, but they make a point of telling you that it is. 

15 Pound Incline PR!!

Incline Press

worked up to 245/1 (PR) and followed that up with 255/1 (PR). 245 was fast; 255 felt more like a true PR.

Back off sets: 205/3x6

Other Exercises:

Lat PD's: 5 sets

Floor Press: 185/8, 225/3x5

Curls: 3 sets

Abs: 3 sets

Modest Bench RM

Worked up to 275/2 on the bench press. First time doing 275 for more than one, so I'll take it. After that set, I hit a double @ 295 with the Sling Shot. 300 is getting closer. I'm moving like a turtle down the road, but at least I'm moving. 

Other Movements:

Hatfield Squats (300/5, 315/5, 335/5, 355/5, 375/5)

SSB Squats (155/5... just to ease regular squatting back in.. felt good)

Pendlay Rows (155/3x10)

Planks: 3 @ 1:00 each

Update

I had to bail from the competition in Tampa due to a bad case of sciatica. It happened about a month ago and I have been taking it easy/modifying workouts ever since. I'm now at the point that I can bench and deadlift pretty well. For squats, I've been doing Hatfields lately and will continue to do so for a while.

I managed a 500 lb. Hatfield this past Sunday, which was pretty cool.  Tonight, I benched 225 for 11 reps, which is a rep max. On Sunday, I pulled 465 without pain, so we are on the road to recovery.

While I have been and will continue to workout regularly, posting here will be sporadic. If I hit a rep PR I will mention it, but that's probably it until I am able to get back on to a program. 

With any luck, I will be competing again early next year. 

Tampa Meet Prep, Week 8, Day 2

Pallof Press 3x10/side

Low Cable Row 4x12 - heavier each set

2 Board Press 4x4 at 70% (205/4x4) followed by 2x3 at 80-85% (245/2x3)

Incline Paused DB Press 4x10 - heavier each set (65's/10, 70's/10, 75's/10, 80's/10)

High Bar Tempo Squat 4x6 at 60% - belt  (275/4x6)

Sumo Stance Good Morning 4x10 - heavier each set (180/10, 190/10, 200/10, 210/10)

Tampa Meet Prep, Week 8, Day 1

Foam Roller Crunch 3x8

Wall Sit Band Pull Apart 3x10

Copenhagen Plank 4x20 seconds each side

Competition Squat 4x5 at 65% (300/4x5), followed by 2x3 at 80% (370/2x3)

        *Before this, I worked up to a single of 405 just to see how it moved. I'd love to open with this weight at the meet. No complaints with tonight's rep.

SSB Paused Squat 3x6 at 55-60% (255/3x6)

Competition Bench 5x5 at 70% (205/5x5)

Wide Grip Paused Bench 3x6-8 at 65% (190/3x7)

Tampa Meet Prep, Week 7, Day 3

Superset Empty Barbell Row and Empty Barbell Shoulder Press 2x20 on each as your warm up

Single Leg Glute Bridge 3x10/side

Hanging Knee Raise (holding 10 lb med ball in between knees) 2x15

Competition Deadlift 3x6 at 65% (340/3x6) followed by 1x4 at 75% (395/4)

Close Stance Good Morning 4x15 - light weight but only 60 seconds rest in between each set (SSB: 155/15, 115/15, 95/15, 95/15)

Pullups - 40 total - split up however you'd like to 

Rear Delt Fly superset with Pushup 4x20 on each 

Tampa Meet Prep, Week 7, Day 2

Pallof Press 3x10/side

Low Cable Row 4x15 - heavier each set

2 Board Press 4x4 at 65% (190/4x4) followed by 2x4 at 70-75% (225/2x4)

Incline Paused DB Press 4x12 - heavier each set (60's/12, 65's/12, 70's/12, 75's/12)

High Bar Tempo Squat 4x8 at 55% - belt (255/4x8) 

Sumo Stance Good Morning 4x12 - heavier each set (SSB: 165/12, 175/12, 180/12, 190/12)

Tampa Meet Prep, Week 7, Day 1

Foam Roller Crunch 3x8

Wall Sit Band Pull Apart 3x10

Copenhagen Plank 4x20 seconds each side

Competition Squat 4x6 at 60% (275/4x6) followed by 2x3 at 75% (345/2x3)

SSB Paused Squat 3x8 at 50-55% (230/8, 250/2x8)

Competition Bench 5x6 at 65% (190/5x6)

Wide Grip Paused Bench 3x8 at 60%  (175/3x8)

Tampa Meet Prep, Week 6, Day 3

GHD Sit Up 3x20

Beltless Deadlift 4x4 at 70% (365/4x4) followed by 2x2 at 80% (420/2x2)

Snatch Grip Deadlift 4x8 at RPE 8-9 (300/4x8)

Single Arm KB Swing 4x20/side

Banded DB Bench Press 4x12 (60's/12, 65's/12, 70's/2x12)

Tricep Pushdowns 3 x failure

Tampa Meet Prep, Week 6, Day 2

GHD Back Extension plus Y Raise 2x25

Long Pause Competition Bench Press 5x3 at 75% (220/5x3) followed by 1x2 at 85% (245/2)

Paused Wide Grip Floor Press 3x6 at RPE 7 (205/3x6)

Competition Squat 4x2 at 85% (390/4x2) followed by 1x10 at 60% (275/10)

Pallof Rotation 100 reps/side - as few breaks as possible

Tampa Meet Prep, Week 6, Day 1

GHD Back Extension plus Y Raise 2x20

Hip Dip 4x20/side

Beltless Squat 2x6 at 65% (300/2x6) followed by 2x3 at 75-80% (345/3, 370/3)

Front Squat 4x4 at 60% (SSB: 275/4x4)

Tempo Competition Bench 4x5 at 65% (190/4x5) followed by 1x4 at 75% (220/4)

Superset DB Floor Press 4x8 (80's/8, 85's/3x8) and Rear Delt Fly 4x20 

Tampa Meet Prep, Week 5, Day 3

GHD Sit Up 3x20

Beltless Deadlift 4x5 at 65% (340/4x5) followed by 2x3 at 75% (395/2x3)

Snatch Grip Deadlift 4x10 at RPE 7 (265/10, 265/10, 275/10, 275/10)

Single Arm KB Swing 4x20/side

Banded DB Bench Press 4x15 (55's/4x15)

Tricep Pushdowns 3 x failure

Tampa Meet Prep, Week 5, Day 2

GHD Back Extension plus Y Raise 2x20

Long Pause Competition Bench Press 5x3 at 70% (205/5x3) followed by 1x2 at 80% (235/2)

Paused Wide Grip Floor Press 3x8 at RPE 7 (185/3x8)

Competition Squat 4x3 at 80% (370/4x3) followed by 1x6 at 70% (325/6)

Pallof Rotation 80 reps/side - as few breaks as possible

Tampa Meet Prep, Week 5, Day 1

GHD Back Extension plus Y Raise 2x20

Hip Dip 3x25/side

Beltless Squat 2x8 at 60% (275/2x8) followed by 2x5 at 65-70% (300/5, 325/5)

Front Squat 4x6 at 55% (SSB Bar: 205/6, 230/6, 255/6, 255/6)

Tempo Competition Bench 4x6 at 60% (175/4x6) followed by 1x4 at 70% (205/4)

Superset DB Floor Press 4x10 (75's/4x10) and Rear Delt Fly 4x20

Tampa Meet Prep, Week 4, Day 3

GHD Sit Up 3x15

Beltless Deadlift 4x6 at 60% (315/4x6) followed by 2x4 at 70% (365/2x4)

Snatch Grip Deadlift 4x12 at RPE 7 (205/12, 225/12, 245/12, 245/12)

Single Arm KB Swing 4x20/side

Banded DB Bench Press 4x20 (55's/20, 50's/20, 45's/20, 45's/20)

Tricep Pushdowns 3 x failure

Tampa Meet Prep, Week 4, Day 2

GHD Back Extension plus Y Raise 2x20

Long Pause Competition Bench Press 5x4 at 65% (190/5x4) followed by 1x3 at 75% (220/3)

Paused Wide Grip Floor Press 3x10 at RPE 7 (165/10, 175/10, 175/10)

Competition Squat 4x4 at 75% (345/4x4) followed by 1x6 at 65% (300/6)

Pallof Rotation 60 reps/side- as few breaks as possible

Tampa Meet Prep, Week 4, Day 1

GHD Back Extension plus Y Raise 2x15

Hip Dip 3x20/side

Beltless Squat 2x10 at 55% (255/2x10) followed by 2x8 at 60-65% (275/8, 300/8)

Front Squat 4x8 at 50%.....could only do 40% (185/4x8)

Tempo Competition Bench 4x8 at 50% (145/4x8) followed by 1x5 at 65% (190/5)

Superset DB Floor Press 4x12 (70's/4x12) and Rear Delt Fly 4x20

Tampa Meet Prep, Week 3, Day 3

Heavy KB Suitcase Carry (above 80 lbs) 4 sets of 50 feet each side (90 lb. DB)

Deficit (1-2") Deadlift 1x2 at 80% (420/2) followed by 4x3 at 70% with the main goal being bar speed on that 4x3 (365/4x3)

Cossack Squat 4x8/side

KB Windmill 4x8/side

Single Arm Paused DB Press 5x8/side - heavy as possible on these (70 lb. DB)

Banded Tricep Extension 150 reps - as non stop as possible

Tampa Meet Prep, Week 3, Day 2

GHD Back Extension 2x25 + 10 lbs

Competition Bench Press (with pause) 5x3 at 75% (215/5x3) followed by 1x2 at 85% (250/2)

Touch n Go Larsen Press 4x6 at RPE 7-8 (205/6, 205/6, 220/6, 205/6)

Competition Squat 4x3 at 80% (370/4x3) followed by 1x6 at 70% (325/6)

Jack Knife 5x10/side - as few breaks as possible

Tampa Meet Prep, Week 3, Day 1

GHD Back Extension 2x20 + 10 lbs

Ab Wheel Rollout 3x10

Tempo Squat 3x6 at 60% (275/3x6) followed by 1x3 at 70% (325/3)

Close Stance Good Morning 4x6 (SSB, 225/4x6)

Tempo Close Grip Bench Press 4x6 at 60% (175/4x6) followed by 1x4 at 70% (205/4)

Wide Grip Chins 60 total - however you'd like to split up (done in sets of 5 throughout the workout)

Tampa Meet Prep, Week 2, Day 3

Heavy KB Suitcase Carry (above 80 lbs) 4 sets of 50 feet each side  (88 lb. KB)

Deficit (1-2") Deadlift 1x4 at 75% (395/4) followed by 4x4 at 65% with the main goal being bar speed on that 4x4 (340/4x4) (standing on 45 lb. bumper plate)

Cossack Squat 3x10/side

KB Windmill 3x10/side

Single Arm Paused DB Press 5x10/side - heavy as possible on these  (75/5x10)

Banded Tricep Extension 125 reps - as non stop as possible

Tampa Meet Prep, Week 2, Day 2

GHD Back Extension 2x25

Competition Bench Press (with pause) 5x4 at 70% (205/5x4) followed by 1x3 at 80% (235/3)

Paused Larsen Press 3x8 at RPE 7 (185/8, 185/8, 195/8)

Competition Squat 4x4 at 75% (345/4x4) followed by 1x6 at 65% (300/6)

Jack Knife 4x12/side - as few breaks as possible

Tampa Meet Prep, Week 2, Day 1

GHD Back Extension 2x20

Ab Wheel Rollout 3x8

Tempo Squat 3x8 at 50% (230/3x8) followed by 1x5 at 60% (275/5)

Close Stance Good Morning 3x8: SSB (205/3x8)

Tempo Close Grip Bench Press 4x8 at 55% (160/4x8) followed by 1x4 at 65% (190/4)

Wide Grip Pullup 50 total - however you'd like to split up (broken up throughout the workout)

Tampa Meet Prep, Week 1, Day 3

Heavy KB Suitcase Carry (above 80 lbs) 4 sets of 50 feet each side  (88 lb/40kg KB)

Deficit (1-2") Deadlift 1x6 at 65% (340/6) followed by 4x4 at 60% with the main goal being bar speed on that 4x4 (315/4x4) (I stood on a 45 lb bumper plate)

Cossack Squat 3x12/side

KB Windmill 3x12/side

Single Arm Paused DB Press 5x12/side - heavy as possible on these  (60 lbs for first three sets, 65 lbs for last two sets)

Banded Tricep Extension 100 reps - as non stop as possible

Tampa Meet Prep, Week 1, Day 2

GHD Back Extension 2x20

Competition Bench Press (with pause) 5x5 at 65% (190/5x5) followed by 1x4 at 70% (205/4)

Paused Larsen Press 3x10 at RPE 7 (165/3x10)

Competition Squat 4x5 at 70% (320/4x5)  followed by 1x8 at 55% (255/8)

Jack Knife 3x15/side - as few breaks as possible

Tampa Meet Prep, Week 1, Day 1

I signed up for a competition on August 27. 12 week meet prep started today!

GHD Back Extension, 2x15

Ab Wheel Rollouts, 3x6

Tempo Squat, 3x10  40%

185/10, 185/10, 185/10

Tempo Squat, 1x5 @ 50%

230/5

Close Stance Good Mornings (SSB), 3x10

175/10, 175/10, 175/10

Tempo Close Grip Bench Press, 4x8 @ 45%

135/8, 135/8, 135/8, 135/8

Tempo Close Grip Bench Press, 1x5 @ 55%

160/5

Wide Grip Pullups: 40 total, various sets

Upper Body

Bench Press

135/8, 185/5, 225/2, 245/1, 265/1, 280/1

Larsen Press

225/6, 225/5, 225/5

Incline Press Machine: 4 sets

Curls: 3 sets

Seated Cable Rows: 5 sets

Shoulder Press Machine: 2 sets

Deadlifts

Deadlifts

155/5, 155/5, 265/3, 315/3, 375/1, 405/1, 445/8 (8RM), 485/4 (ties 4RM)

     20 pound 8RM! It was also pretty cool to tie my 4RM after the grueling set of 8.

Pendlay Rows

155/8, 175/8, 175/8, 175/8, 175/8

3 Triceps & Abs supersets 

New Squat PR!!

Squats

155/7, 265/5, 315/2, 355/1, 385/1, 405/1, 425/1, 435/1, 435/1, 460/1 (PR)

   *Impromptu session with a bunch of guys meeting at a new gym to have some fun. Great energy!

Bench Press

155/7, 205/5, 225/3, 250/1

Larsen Press

225/5, 245/2, 245/3, 245/3

Kabuki Trap Bar Carries

1 carry @ 156

5 carries @ 246

SSB Squats; Larsen Press

SSB Squats

155/5, 245/5, 295/3, 335/3, 355/1, 375/1, 335/8 (8RM)

    *Previous 8RM was @ 305; previous RM @ 335 was 6. None too shabby!

Larsen Press

135/7, 185/5, 210/3, 225/5, 230/4, 230/5

Lat PDs: 3 sets/15 reps each

Log Press Fun

I decided to give the log press a shot tonight.

Log Press

80/10, 100/5, 120/5, 140/3, 160/1, 170/1, 180/1, 190/1, 130/5, 130/5, 130/5

     * I think it's easier than standing OHP, but I wasn't used to the feel/motion of it. 

Plate Loaded Row Machine: 6 sets

Triceps Pushdowns & Abs: 3 supersets

Curls: 3 sets

SBD Rep Max Day

Squats

135/7, 225/4, 315/2, 340/1, 365/1, 390/1, 405/2, 365/6 (6RM)

Bench Press

135/7, 185/5, 210/3, 235/7 (7RM)

Deadlifts

155/5, 265/3, 315/2, 375/1, 435/7 (7RM)

*Nice session!

Bench Press and other stuff

Bench Press

135/7, 185/5, 225/3, 255/2, 275/1 (very long pause), 275/1 (very long pause)

225/5, 225/5, 225/5, 225/5, 225/7 (all reps paused with the last one of each set being super long)

The sets of 225 were performed as supersets with Pendlay Rows: 135/12, 135/12, 135/12, 135/12, 135/15

Curls, Triceps Pushdowns, & Abs: 3 supersets

GVT 10x5: Squats and Deads

Squats 345/10x 5 superset with Deadlifts 315/10/x5

  *Absolute torture. 

Bench & Dead Work

Bench Press

135/10, 185/3, 225/2, 255/1 (long pause), 280/1 (long pause), 250/4 (ties 4RM), 225/8

    *Pretty pumped about hitting 280 for a long pause.

Deadlift

155/5 (hook), 265/3 (hook), 315/1 (hook)

375/1 (mixed), 425/1 (mixed), 465/1 (mixed), 500/1 (mixed)

315/10 (double overhand), 315/10 (double overhand)

    *Hook grip is horrible....I may or may not work on it going forward.

Row Machine: 5x12

GVT 10x7: Squats

 Squats 315/10x7 superset with Leg Curls 10x7

  *This was definitely tough, but I feel like the 10x10 @ 275 last week was worse. 

Overhead Press 115/3x10, superset with Abs 3x10

GVT: Chest & Back

Bench Press 175/10x10 superset with Barbell Rows 165/10x10

   * Got all 10 sets for 10 tonight!

Triceps Pushdowns superset with Lat Pulldowns... 3x10 each

Supersets

Semi- GVT format today- went a little heavier, didn't do as many sets and reps. My legs are still incredibly sore from squats the other day.

Bench Press

135/8, 185/5. 225/3, 255/1 (long pause), 275/1 (long pause- pretty happy with this.. probably a good second attempt at this point)

Bench Press & Row Machine Supersets

250/4 (ties 4RM), 205/8, 205/8, 205/8, 205/8, 205/8- all 6 sets were supersets with the plate loaded row machine

Curl Machine & Shoulder Press Machine Supersets (3x10)

GVT: Legs

Squats 275/10x10 superset with Leg Curls 10/10

  *I managed all 10 sets, but let me tell you.. this was awful. Just awful.

Calf Raises superset with Abs 3/10

GVT: Chest & Back

I decided to do some German Volume Training. Why, I do not know.

Bench Press

175/10, 10, 10, 10, 10, 8, 8, 8, 8, 8

Superset with 

Barbell Rows

165/10, 10, 10, 10, 10, 8, 8, 8, 8, 8

Triceps Pushdowns superset with Lat Pulldowns... 3x10 each

Supersets

Incline Press & Cable Rows

   (Incline Press sets: 135/7, 165/5, 195/5, 195/5, 200/5, 200/5)

Shoulder Press Machine & Plate Loaded Row Machine (3 sets)

Curls, Triceps Pushdowns, & Abs (2 sets)

Pull & Push

Deadlifts

155/5, 265/3, 315/2, 375/1, 375/1, 375/1, 425/1, 465/1, 495/2, 425/5, 405/5, 405/5

Long Pause Bench Press

225/5, 235/5, 235/5, 235/5

Big Squat PR!

135/7, 225/4, 315/2, 345/1, 375/1, 405/1, 430/1, 455/1 (PR)

Smolov Jr. Bench Test Day

135/5, 185/3, 230/1, 265/1, 290/1 (PR), 300/0 (close, but no)

   * It took me 1.5+ years to go from 280 to 285, but only a month to go from 285 to 290. I'm pretty pumped about that. It looks like I finally found my groove by switching to close grip. The attempt @ 300 was almost there..... I needed one last push that wasn't there tonight. After feeling that weight for the first time, though, I know it will go down one day!

Squats & Deads

Heavy singles.

Squats

135/7, 225/4, 315/2, 345/1, 370/1, 405/1, 425/1

   *425 was really smooth. I didn't have a spotter or else I probably would have tried a PR attempt @ 450.

Deadlifts

135/5, 225/3, 315/3, 405/1, 455/1, 500/1

    *500 was grindy, but I got it.

I believe that this is the first time I've squatted 400 and deadlifted 500 in the same session, outside of the competition I did last November. 

Smolov Jr. Bench, Week 3, Day 4

Bench: 250/10x3 (85% + 10 lb.)

   * Got all 10 sets pretty easily this time around. Nice way to end the program! Testing Wednesday night.

Barbell Rows

185/10, 205/10, 225/7, 225/7, 225/8

Smolov Jr. Bench, Week 3, Day 3; Trap Bar Deads

Bench: 

    Supposed to be 240/8x4 (80% + 15 lb.), but ended up being 240/6x4, 240/2x3. Two days in a row are killers at these volumes and percentages. I am going to take tomorrow off, and then try 250/10x3 on Saturday. Let's see if it happens this week.

Trap Bar Deads

150/7, 240/5, 330/10, 340/10, 350/10

Smolov Jr. Bench, Week 3, Day 2

Bench: 230/7x5 (75% + 15 lbs.)  

   * Solid session. 

SSB Squats

Yesterday's workout. 

SSB Squats

155/5, 245/5, 295/3, 335/1, 365/1, 390/1 (PR), 400/1 (PR), 335/4

      * Previous PR was 385... pretty sweet session!

Lat PD's: 5 sets

V-Ups: 3 sets

Curls: 3 sets

Smolov Jr. Bench, Week 3, Day 1

Bench: 210/6x6 (70% + 10 lbs.)

Deadlifts

Deadlifts

155/5, 155/3, 265/3, 375/1, 425/1, 485/1, 515/1 (just wanted to pull a heavy single; 515 moved pretty well, though it was tough)

Accessories

   - Abs: 3 sets

   - Curls: 3 sets

   - Machine Rows: 4 sets

Deadlifts

405/2, 375/3

Smolov Jr. Bench Week 2, Day 4

Bench: 10x3 (85% + 10 lb.....not so much)

First 6 sets: 250/3  (fifth set was a little hard, sixth set told me I wasn't getting through 10 sets)

7th set: 250/2 (died halfway through the 3rd rep)

8th set: 245/3 (great set, so I went back to 250 for the 9th set)

9th set: 250/2 (died pretty much immediately at the start of the 3rd rep.. DONE)

10th set: 230/3 (just to get a 10th set in)

Barbell Rows: 155/10, 155/10, 155/10, 155/10, 155/10

Smolov Jr. Bench, Week 2, Day 3; SSB Squats

Bench: 235/8x4 (80% + 10 lb.)

   * I thought about adding 5, instead of 10 pounds, but after the first set, I knew I'd hit all 8.

SSB Squats

245/10, 245/10, 245/10

Smolov Jr. Bench, Week 2, Day 2

Bench: 225/7x5 (75% + 10 lbs.) (moved well)

Plate Loaded Rows: 4 sets

Abs: 3 sets

Smolov Jr. Bench, Week 2, Day 1; Deadlifts

Bench: 205/6x6 (70% + 5 lbs.)

Deadlifts: 135/5, 225/5, 315/2, 365/1, 405/1, 455/1, 480/1, 510/1

* Pretty good session tonight, considering I was exhausted. 

Smolov Jr. Bench, Week 1, Day 4

Bench: 240/10x3 (85%)

    * All sets moved well. 

Machine Rows: 5 sets

Abs: 3 sets

   *Done yesterday. 

Smolov Jr. Bench, Week 1, Day 3; SSB Squats

Bench: 225/8x4 (80%)

   * All 8 sets were fast. These felt much better than the sets of 215 the other night.

SSB Squats

155/5, 245/5, 295/1, 335/1, 355/1, 375/1, 335/6 (6RM)

Abs: 3 sets

Smolov Jr. Bench, Week 1, Day 2

Bench: 215/7x5 (75%)

   * No problem completing all sets, but the last few sets were harder than I thought they'd be. 

Machine Rows: 6 sets

Deadlifts

Deadlifts

135/5, 225/3, 315/3, 365/1, 405/1, 455/1, 500/2 (tied 2RM), 500/1, 455/4, 405/8

Abs: 3 sets

* I went in to the first set of 500 thinking 3 reps. As the camera was rolling, someone stepped in front, which threw me off, so I put the bar down. That said, I am not sure if I would have hit the third rep, so I don't want to come off as making an excuse. 

Smolov Jr. Bench, Week 1, Day 1

Bench: 200/6x6 (70%)

Accessories: lat pulldowns, 4 sets; machine curls, 3 sets 

Squats

Squats

135/7, 225/4, 315/3, 345/1, 375/1, 405/3, 415/1, 355/7 (7RM)

Machine Rows - 4 sets

  * One month from now, my wife is expected to give birth. So, while I hope this doesn't impact too much on training, it's very possible that I am going to have to adjust my schedule. Between now and then, I am going to run Smolov Jr. for bench to see if I can sneak in another PR prior to the birth. Of course, it's possible she delivers early and I may have to abandon the program. Let's go!

Deadlifts and SSB Squats

Nothing worth reporting here other than a new SSB 4RM @ 345.

Pull Movements (no deadlifts)

Barbell Rows

135/10, 155/10, 185/8, 205/8, 225/7, 245/5, 275/2, 275/1, 225/8

Plate Loaded Rows: 4 sets

Lat PDs: 4 sets

Curls: 4 sets

Abs: 5 sets

Push Movements

Incline Press

135/10, 185/5, 205/3, 205/3, 225/1, 235/1, 225/2, 225/2, 225/2

2 Board Bench Press

worked up to 250/4, 250/4, 250/2

Seated Shoulder Press Machine: 4 sets

Triceps Pushdowns: 4 sets

20RM Squats; Trap Bar Deads

Squats

135/7, 225/4, 315/2, 345/1, 375/1, 405/1

275/20 (20RM)  Wow.... just... wow.

Trap Bar Deads

330/5, 400/5, 450/3, 450/3, 450/3, 450/3

Bench; Incline; Accessories

Bench Press

240/6 (6RM), 225/9

Incline Press

185/8, 185/9, 205/1, 225/1, 235/1

     *225 absolutely flew and 235 moved well. My PR at this movement is 240. If I had a spotter, I probably would have tried 245. 

Accessories

  - triceps pushdowns, 4 sets

  - lat pulldowns, 4 sets

  - abs, 4 set

Calgary Barbell Bench Testing Day

Bench Press

135/5, 185/3, 215/1, 235/1, 260/1, 285/1 (PR!!!!!)

  * After failing 285 many times, it finally went up today. I spent a lot of time thinking that my body had a lifetime max of 280. This might be my favorite gym day to date. Close grip forever!

Deadlifts

155/7, 265/4, 375/2, 425/1, 485/1, 505/1

Overhead Press

I haven't done these in forever.....worked up to a very grindy 185.

Calgary Barbell Bench, Week 9, Day 4 (Taper Week); Squats

Last day...testing on Saturday!

Competition Bench

215/3, 215/3, 215/3

Squats

135/7, 225/4, 315/2, 345/1, 375/1, 405/1, 420/2 (2RM)

  

Calgary Barbell Bench, Week 9, Day 3 (Taper Week)

Competition Bench Press

235/1, 215/2, 215/2, 215/2

Calgary Barbell Bench, Week 9, Day 2 (Taper Week)

Competition Bench 

235/1, 235/1, 235/1, 235/1

Accessories: abs, curls, machine rows

Calgary Barbell Bench, Week 9, Day 1 (Taper Week); Deadlifts

Bench Press

worked up to 280/1 (tied 1RM)

   * This is the second time in my life that I've benched 280.. let's go!!!

Deadlifts

worked up to 485/4 (4RM)

   * Not too shabby!!

Calgary Barbell Bench, Week 8, Day 4

Touch and Go Bench (1+2F/3, RPE9)

260/3 (3RM), 245/3, 245/3 (all done close grip)

Accessories: rows, planks, curls, triceps pushdowns.

Testing a week from today!

Calgary Barbell Bench, Week 8, Day 3 & Squats

Close Grip Bench (1+1F/4, RPE9)

worked up to 270/2 in the warmup, which a +10 pound 2RM for bench using any grip width.

250/4 (4RM), 235/4

Larsen Press (close grip) (1+1F/4, RPE9)

225/4, 215/4

* I think it's safe to say that close grip is my strongest bench grip.

Squats

135/7, 225/4, 315/3, 345/2, 375/1, 405/1, 315/15 (15RM)

   * Thought I was going to collapse on the 15th rep, but I made it!

Calgary Barbell Bench, Week 8, Day 2

Long Pause Bench (1+2R/4, RPE8)

245/4, 245/4, 245/4 (unknowingly tied my 4RM three times)

  * I did these close grip because such grip moves so much better for me. I also had no idea that these tied a 4RM. 

Accessories:  T-Bar rows, abs, lat pulldowns, triceps pushdowns

Calgary Barbell Bench, Week 8, Day 1; Deadlift 5RM

Paused Bench (1x1, RPE9)

275/1 (probably needed to pause longer)

Paused Bench (4x3, 76%)

210/3, 210/3, 210/3, 210/3

Deadlifts

worked up to 465/5 (5RM)

Deficit Deadlifts (off 25 lb. bumper plate)

375/3, 375/3, 375/3

Calgary Barbell Bench, Week 7, Day 4

Touch and Go Bench (1+1F/3, RPE9)

255/3 (tied 3RM), 245/3  (I could have done more than 3 @ 255, but I followed the program.)

Barbell Rows

155/10, 175/10, 205/8, 225/6, 235/5, 235/6

Plate Loaded Rows: 3 sets

Abs: 3 sets

Triceps Pushdowns: 2 sets

Calgary Barbell Bench, Week 7, Day 3; Squats

Close Grip Bench (1+2R/3, RPE8)

245/3, 250/3, 250/3 (smooth)

Larsen Press (1+1F/3, RPE9)

225/3, 215/3

Squats

135/7, 225/4, 315/3, 345/3, 375/2, 390/1

315/14 (14RM)---> the road to 20 continues!

Calgary Barbell Bench, Week 7, Day 2

Long Pause Bench (1+2F/2, RPE9)

250/2, 240/2, 240/2 (all moved well)

Fooled around with some sumo pulls, SSB box squats, and back work.

Calgary Barbell Bench Week 7, Day 1

Comp. Pause Bench (1x1, RPE9)

worked up to 270/1. This is the fastest that weight has moved in a long time.

Comp. Pause Bench (5x4, 72%)

200/4, 200/4, 200/4, 200/4, 200/4

Back, Shoulder, Abs for accessory work. 

Calgary Barbell Bench, Week 6, Day 4

Touch and Go Bench (1+3R/4, RPE8)

235/4, 235/4, 235/4, 235/4 (moved well!)

Block Pulls (just having fun)

worked up to 515/1; tried 540 and failed

Barbell Rows

155/10x10

Calgary Barbell Bench Week 6, Day 3

Close Grip Bench (1+1F/2, RPE9)

255/2, 245/2 (felt strong)

Larsen Press (1+1F/6, RPE9)

205/6, 195/6

SSB Squats

245/8, 245/8, 245/8

SSB Good Mornings

155/10 175/10, 195/10

Back & Abs: 4 supersets

Calgary Barbell Bench, Week 6, Day 2 & Two Squat RMs

Long Paused Bench (1+2R/5, RPE8)

235/5, 235/5, 235/5  (felt good)

Squats

worked up to two RMs tonight... 415/2 (2RM) & 315/13 (13RM)

  * I think I want to get 315/20 one day. 

Calgary Barbell Bench, Week 6, Day 1

Paused Bench (1x2, RPE8)

250/2 (this was a good RPE8). I also did 260/2, to see where I was. The first rep moved pretty well with the second being a bit slower, but never in doubt. (This also ties a 2RM)

Paused Bench (7x5, 68%)

185/5, 185/5, 185/5, 185/5, 185/5, 185/5, 185.5

Back, Curls, Planks for accessories.

Calgary Barbell Bench, Week 5, Day 4; Deadlift 10RM

Touch and Go Bench (1+3Rx5, RPE8)

230/5, 230/5, 230/5, 230/5

Deadlifts

405/10 (10RM)

Barbell Rows

170/10, 170/10, 170/10, 170/10, 170/10

Abs & Curls: 3 supersets

Calgary Barbell Bench, Week 5, Day 3 & Squats

Close Grip Bench (1+2Fx3, RPE9)

240/3, 230/3, 230/3

Larsen Press (1+1Fx5, RPE9)

205/5, 195/5

Squats

375/5 (5RM), 380/3, 335/9 (9RM)

    (previous 5RM was 340 in May 2021; did 330/6 on that same day in May 2021)

* Nice little session!

Calgary Barbell Bench, Week 5, Day 2

Long Pause Bench (1+2F, RPE9)

235/4, 240/4, 240/4

   * I thought a 235 long pause would be @ RPE9, but it flew up. I probably could have done 245-250/4 tonight.

Accessory Work: back, triceps, abs

Calgary Barbell Bench, Week 5, Day 1 & Deadlifts

Paused Bench (1x3, RPE8)

245/3. This moved really well, so I added a single at 265. That also moved, but I messed up the bar path for whatever reason.

Paused Bench (7x5, 65%)

185/5, 185/5, 185/5, 185/5, 185/5, 185/5, 185/5

Deadlifts

155/5, 265/4, 335/2, 375/1, 425/1, 455/1, 480/1, 500/2 (2RM)

  * First time pulling 500 for more than one!!

Calgary Barbell Bench, Week 4, Day 4

Touch and Go Bench (4x5, RPE8)

225/5, 230/5, 230/5, 230/5 (felt really strong tonight)

Close Grip Bench (4x10)

135/10, 145/10, 150/10, 150/10

SSB Squats

295/3, 295/3, 305/3, 305/3, 305/3

Plate Loaded Rows & Abs: 4 supersets

Calgary Barbell Bench, Week 4, Day 3

Paused Bench (6x5, 68%)

185/5, 185/5, 185/5, 185/5, 185/5, 185/5

Larsen Press (4x4, RPE8)

205/4, 205/4, 205/4, 210/4

*Various leg machines at this new gym I joined. 

Calgary Barbell Bench, Week 4, Day 2 & New 8RM Deadlift

Long Paused Bench (4x4, RPE8)

worked up to 260/1 tiny pause as a warmup.... I haven't done that much weight in a bit and it moved well.

225/4, 230/4, 230/4, 230/4

Deadlifts

425/8 (8RM)

* I only wanted 5, but the first three reps were easy, so I just kept going. My previous 8RM was 405 & 6RM was 415, so I'll take it!

*Yesterday, I had a back, biceps, triceps, and abs accessory session. 

Calgary Barbell Bench, Week 4, Day 1 & Squat 3RM

Squats

135/5, 225/4, 275/2, 315/2, 345/1, 375/1, 410/3 (3RM)

    * Squats continue to be on fire!

Paused Bench (5x3, 85%)

235/3, 235/3, 235/3, 235/3, 235/3

Paused Bench (3x4, 75%)

205/4, 205/4, 205/4

   * Lots of bench volume, but it felt strong. 

Calgary Barbell Bench, Week 3, Day 4

Touch and Go Bench (4x7, RPE8)

210/7, 210/7, 210/7, 210/7

Close Grip Incline Press (5x6)

155/6, 160/6, 160/6, 160/6, 160/6

Barbell Rows

185/10, 215/6, 215/6, 215/6, 215/6

Deadlifts

155/5, 265/3, 375/1, 405/1 (double overhand, no belt, no chalk- PR)

425/1, 450/1, 465/1 (felt pretty good- the pain is pretty much gone)

Calgary Barbell Bench, Week 3, Day 3 & Squat Rep Maxes

Squats

155/7, 265/4, 315/2, 340/1, 365/1, 385/1

405/3 (3RM), 405/3 (tied 3RM), 315/12 (12RM)

  * Felt really strong tonight. 340, 365, and 385 all flew, so I decided to set a couple of RMs.

Paused Bench (6x3, 75%)

205/3, 205/3, 205/3, 205/3, 205/3, 205/3

Larsen Bench (4x3, RPE8)

205/3, 205/3, 205/3, 205/3

Calgary Barbell Bench, Week 3, Day 2

High Prone Rows: 7 sets

Long Paused Bench (3x3, RPE8)

230/3, 235/3. 235/3 (these felt strong tonight)

Seated Rows: 5 sets

Triceps Pushdowns: 4 sets

Planks: 1:20

Calgary Barbell Bench, Week 3, Day 1

Paused Bench (5x2, 86%)

235/2, 235/2, 235/2, 235/2, 235/2

Paused Bench (2x4, 72%)

200/4, 200/4

SSB Squat

155/5, 205/3, 245/3, 295/3, 335/1, 335/1, 335/1 (no pain)

Deadlifts

155/5, 265/3, 315/1, 375/1 (felt a little on my left side)

Curls: 3 sets

* Based on how squats and deads felt, I am going to bring back squatting next week, but will layoff the deadlifts.

Calgary Barbell Bench, Week 2, Day 4

Touch and Go Bench (3x12, RPE 10)

200/12 (12RM), 200/12 (ties 12RM), 200/10

   * I haven't had any type of bench PR in quite some time... these felt strong today! I was probably good for 14 reps on that first set if that was my goal. 

Close Grip Incline (4x7)

145/7, 145/7, 145/7, 145/7

Barbell Row

155/10, 175/10, 195/8, 215/6, 235/5

Plate Loaded Shoulder Press: 3 sets

Continuing on with Bench portion of Calgary Barbell

Paused Bench (6x4, 73%)

200/4, 200/4, 200/4, 200/4, 200/4, 200/4

Larsen Press (3x4)

190/4, 200/4, 200/4

Back & Curls, various sets

Scrapping Calgary Barbell

Not even two weeks in and I am going to scrap this program. 4 days of deadlifts are just too much for me. I've had this consistent pain on the upper left side of my left leg since I started. With the program calling for so much deadlifting, I don't see how I'd really heal. That said, I do like the bench volume, so I am going to keep running that portion of the program. As for lower body, I am going to take a week off and then go from there.

Tonight's workout:

Deadlifts: 430/3, 430/3, 430/3, 365/5

Long Paused Bench Press: 230/3, 230/3, 230/3, 230/2

Wide Grip Seated Rows: 4x10, 60 seconds rest

Calgary Barbell, Week 2, Day 1

Squats (4x3, 82%)

365/3, 365/3, 365/3, 365/3

Squats (2x5, 70%)

310/5, 310/5

Paused Bench Press (5x3, 82%)

225/3, 225/3, 225/3, 225/3, 225/3

Paused Bench Press (3x5, 70%)

195/5, 195/5, 195/5

Stiff Legged Deads (4x8, 90 seconds rest)

225/8, 225/8, 225/8, 225/8

Side Planks (4x30 seconds/side, 60 seconds rest)

Calgary Barbell, Week 1, Day 4

Last day of week one.. this program is tough.. Deadlifting and benching every day, squatting 3 of the 4 days. Let's see if I hold up.

Two Count Paused Deadlifts (4x4, RPE8)

375/4, 385/4, 385/4, 375/4... these were probably RPE9

Touch and Go Bench (3x6, RPE9)

225/5, 215/6, 215/5....definitely RPE10 here, if not worse, since I failed on the 6th rep twice.

Close Grip Incline Press (4x8)

155/8, 145/8 145/8, 145/8

One Arm DB Rows (6x10, 60 seconds rest)

40's/10, 40's/10, 45's/10, 45's/10, 60's/10, 60's/10

* I am spent after this week. Not sure if it's because I went so hard right after a 2.5 week break or because it's too rough of a program for this old body... next week should tell me a lot. 

Calgary Barbell, Week 1, Day 3

2 Count Pause Squat (4x4, RPE8)

315/4, 315/4, 315/4, 315/4

Pause Bench (6x5, 70%)

195/5, 195/5, 195/5, 195/5, 195/5, 195/5

Larsen Bench (touch and go)

185/5, 185/5, 185/5, 185/5

Deadlifts (2x5, 65%)

340/5, 340/5

Lat PDs (4x10, 90 seconds rest)

Calgary Barbell, Week 1, Day 2

Comp. Deadlift (3x3, 80%)

420/3, 420/3, 420/3

Comp. Deadlift (2x5, 68%)

355/5, 355/5

2 Count Paused Bench Press (3x4, RPE8)

210/4, 225/4, 225/4

Squats (2x5, 65%)

290/5, 290/5

Wide Grip Seated Rows (mimic bench press movement)

4x10

Calgary Barbell 8 Week Program, Week 1, Day 1

Happy New Year!

I'm going to run the 8 week Calgary Barbell program to start off the year.

Week 1, Day 1

Squats (3x3, 80%)

355/3, 355/3, 355/3

Squats (2x5, 68%)

305/5, 305/5

Paused Bench (4x3, 80%)

220/3, 220/3, 220/3, 220/3

Paused Bench (2x5, 68%)

185/5, 185/5

Stiff Legged Deads (4x9, RPE8)

275/9, 275/9, 255/9, 255/9

Side Planks

30 seconds/side x 3

* I haven't lifted in 16 days.  That said, the weights moved pretty well, though I was pretty spent by the end of the workout.