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.