Brian - (2/6 and 2/7) Volume

---(2/6)---

Deadlift;
Warmup - 5x133, 5x133, 5x183
Working - 4x225 @7, 4x273 @8, 4x273 @8, 4x273 @8, 4x273 @8

I feel like deficit deadlifts are helping me get off the ground faster, but I'm still a little poor on my setup. I feel like each set is starting from a different position. I really wish something would click :(

Squats;
Warmup - 5x135, 5x135, 4x185
Working - 4x225 @8, 4x235 @9, 4x235 @9, 4x235 @9, 4x245 @9.5

The 245 for 4 set is a huge "volume PR" for me if you want to call it that. None of the reps were grinders, and I still think I had about one in the tank. I feel like I'm making significant squat progress.

---(2/7)---

Pause Bench (3 count);
Warmup - 45x5, 95x5, 135x4, 135x4
Working - 165x4 @8, 165x4 @8, 165x4 @8, 175x4 @8, 175x4 @8, 185x4 @9

Middle grip Bench w/ White Pad w/ Pause;
185x4 @8, 195x4 @8, 195x4 @8.5

Brian - Max Deadlift (1/16) and Bench (1/17)

Weirdddddd max deadlift day. Explanation after...

Deadlift;
Warmup - 133x5, 183x3, 223x3
Working - 273x1 @7, 313x1 @7.5, 353x1 @8, 383xfailx2, 363xfail, 353xfail, 313x1 @7, 355x1 @8, 373x1 @9, 383x1 @10 (+10LB PR)

So, I tried using Frank's belt. It actually felt a LOT better meaning I felt like I had more support and that it fit way better than the one I'm using now. I don't think I was quite ready to use it on max attempts though. Once I started failing on the upper numbers I just couldn't get it back together. I wasn't even getting the bar off the ground. I dropped to 315 with the old belt to "reset," and then progressed back up. everything up to 373 was good for with arched back. 383 PR was standard form-break-down-but-pull-it-anyway rep. Happy!

Squats;
45x5, 95x5, 135x3, 185x3, 225x1

I stopped after this because my shoulder was hurting. Turns out that when I got pissed and pulled 313 as fast as I could I shoved it back onto the ground and tweeked my shoulder a bit. Whoops...

Next day, bench.

Bench w/ Pause;
Warmup - 45x5, 95x5, 135x3, 160x2
Working - 185x1, 205x1, 225x1, 230xfail

I stopped after this because my shoulder was hurting. Stupid me.

Medium grip bench w/ half pad;
185x3, 205x1, 225x1, 235x1

Narrow grip bench w/ full pad;
185x10

Stopped cause I didn't want to hurt myself. Deload week next.

Current PR's after this max cycle are:

Squat: 275
Bench: 230
Deadlift: 383

Goals for the Feb. competition are 300, 240, and 400. Goal for this year is a 1000+ total at a competition. Both goals seem within reach but still difficult.

I feel great about progress this cycle.

Brian - Bench Doubles

Bench w/ pause;
Warmup - 45x10, 95x5, 135x3, 160x3
Working - 185x3, 205x2 @9, 210x2 @9, 215x1

Bench, middle grip w/ white pad w/ pause;
Working - 185x3, 205x2 @8, 215x2 @9, 215x2 @9

Bench, narrow grip w/ big pad;
Working - 185x10 @8, 185x14 @10, 185x10 @10

Felt less explosive today for some reason. I think when I do max single day I really need to warm up more and get a sweat going. It seems that I got the most focus and explosiveness on the last sets where I needed to crank out a bunch in a row.

I'm excited for max squat day on Tuesday to finally see where I am. I really tried to focus on improving my squats this round and I hope to see some results.

Kik - Aug05 - Bench - Intensity - Doubles

Bench (medium grip):

223x2 @9
253x2 @9.5
253x2 @9 (went easier than the one before)
258x2 @9.5
266x2 @10 (Danny mentioned I strained on the second one - hell yeah, I had to...)


Board Press (narrow grip, white foam pad)

221x2 @8
241x2 @9
248x2 @9
253x2 @9.5
266x2 @10


SOP:

135x7
135x4 (lost balance, canceled the lift right there)

no back, no time.

Overall, a very good training. It took a little bit to warm up on bench and the second set was feeling heavy, but with more focus things went just fine. Given that everything is more or less paused, these benches are potential PR material. However, I have no real reference yet since medium grip and white board are new. Still feeling strong.

Kik: Jul30th - Bench - Intensity - Singles

Bench (medium grip)
245x1 @8
265x1 @9
265x1 @9
265x1 @9
265x1 @9.5

Still feeling pretty strong, but on to triceps stuff.

Bench (narrow grip, white foam board)
225x1 @7
245x1 @8
245x1 @8
245x1 @8
245x1 @9

All of them fairly easy, with very slow descent, then sinking in and resting on the foam.

SOP (narrow grip)
135x6x3 @9-9.5 each.

Was never that strong on SOP in a third set before.

Back stuff (3 sets of seated rows on pulley)

Overall a very good training, felt strong, never needed to grind out a rep. Even now, I don't feel beat up.