Got 355x12. Going to try for 375x10, 395x8, 405x5 (all e1RM to around 500) before ramping the reps up at 405.
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Got 355x12. Going to try for 375x10, 395x8, 405x5 (all e1RM to around 500) before ramping the reps up at 405.
Got 375x10, on to 395x8.
Hit 405x8 on beltless highbar, which was my original new year's goal. I've updated my goal to 500x1 beltless highbar, then I'll start working on 585x1 belted lowbar. The 500 is for this year, not sure about 585.
OHP is going okay, I've done 195x3. Still a ways to go until 225x1.
I was travelling, so I had a chance to safely max my beltless highbar. I was off creatine and a bit off base, but it went pretty well. Did 405x1, 435x1, 455x1, 475x1, and missed 500x1. 500 felt good, didn't get buried, but I wasn't quite there.
Should be no problem hitting my new-NY goal of 500x1. Once I get that, I think I'll pick away at 585 belted low bar.
Body weight is around 201lbs.
I had a journal somewhere else that died, so I'll start filling out the posts here more again.
04/18
Beltless highbar: 425x3
Overhead press: 190x3, 190x3, 190x3
Barbell curls: 125x8, 125x8, 125x8
04/20
Front squat: 375x3, 375x3, 375x2
Incline bench: 210x5, 210x5, 210x5
04/23
Beltless highbar: 425x4
Overhead press: 195x3, 195x3, 195x3
Bent over row: 275x5, 275x5, 275x5
04/25
Beltless highbar: 425x4
Overhead press: 195x2, 195x2, 195x1
Shoulders were dead today, not sure why.
04/26
7:26 mile
04/27
Front squat: 375x3, 375x3, 375x3
Incline bench: 210x8, 210x7, 210x6
Pull ups: BWx10, BWx10, BWx10
I decided to add 315 push press as an end of year goal. Starting from scratch on these.
Press routine will be: Sun - push, Tue - OHP, Thu - incline
04/28
07:15 mile
04/29
Push press: 225x1
04/30
Beltless highbar: 425x4
05/01
Push press: 205x3, 210x3, 215x3
05/02
Beltless highbar: 425x4
Barbell curls: 125x8, 125x8, 125x8
05/04
Front squat: 375x3, 375x3, 375x3
Incline bench: 210x8, 210x8, 210x7
Pull ups: BWx10, BWx10, BWx10 (building up to L-sit ups with these)
05/05
6:59 mile
05/07
Push press: 220x3, 220x1, 220x1
05/09
Push press: 225x2, 225x1, 230x1
Beltless highbar: 425x1
Squats are dead. Might be time for a deload.
05/15
Beltless highbar: 425x4
05/17
Beltless highbar: 425x4
Push press: 225x2
05/19
Front squat: 375x3, 375x3, 375x3
Incline bench: 210x8, 210x7, 210x6
05/22
Beltless highbar: 425x4
Push press: 225x2
Barbell curls: 125x8, 125x8, 125x8
05/24
Beltless highbar: 425x5
Push press: 225x3
05/26
Front squat: 375x3
Incline bench: 210x8, 210x8, 210x8
Bent-leg L-sit up: BWx10, BWx8, BWx4
05/29
Beltless highbar: 425x4
Push press: 230x2
05/31
Beltless highbar: 425x4
Push press: 230x3
06/02
Front squat: 375x3
Incline bench: 215x6, 215x6, 215x6
06/05
Beltless highbar: 385x8
Push press: 235x3
Barbell curls: 125x8, 125x8, 125x8
Push press is moving along nicely. Squats felt nice too. Wanted to change the rep range, but I'm still working out my longer term plan.
06/07
Beltless highbar: 390x8
I have a squat plan worked out.
06/09
Front squat: 370x3, 370x3, 370x3
Incline bench: 215x8, 215x6, 215x6
Bent-leg L-sit up: BWx10, BWx10
L-sit up: BWx10
06/12
Beltless highbar: 395x8
Push press: 240x2
Barbell curls: 125x8, 125x8, 125x8
06/14
Beltless bar: 400x8
Push press: 225x1, 240x1
You want strength? Then accept your weakness and break it down and make it strong. Strength don't come from outward thingds. Its within but at times its covered and hidden!
Find it. Build it. Make it.
Its in all of us if we choose to work hard enough to find it
You got it
06/16
L-Sit Up: BWx10, BWx10, BWx10
06/17
6:34 mile
06/19
Beltless highbar: 405x7
Push press: 240x1
Barbell curls: 125x8, 125x8, 125x8
06/21
Beltless highbar: 410x7
Push press: 240x1
06/24
50 mile bike ride
06/26
Beltless highbar: 415x6
Push press: 225x1
06/28
Beltless highbar: 420x6
Push press: 225x1
06/30
Front squat w/ 2-ct pause: 345x3
Incline bench: 215x6, 215x6, 215x6
L-sit up: BWx10, BWx10, BWx10
07/03
Beltless highbar: 425x3
Push press: 240x1
07/07
Front squat w/ 2-ct pause: 345x3
Incline bench: 215x8, 215x8, 215x8
L-sit up: BWx10, BWx10, BWx10
07/08
38 mile bike ride
07/10
Beltless highbar: 425x1
Push press: 225x2
07/14
Front squat w/ 2-ct pause: 345x3
Push press: 240x2
08/02
Beltless highbar: 405x2
Push press: 225x2
Took some time off and did a small bike tour. About 300 miles over five days.
Back lifting again, probably no more major breaks this year. Still hoping for a low 500s highbar and as close to 300 push press as possible. The squat will be easy but the push press is a long shot.
08/04
Beltless highbar: 405x2
Push press: 225x2
Note to self - hips, heels, elbows cue
08/07
Beltless highbar: 405x1
08/09
Beltless highbar: 405x3
Push press: 225x1
08/11
Beltless highbar: 405x4
Push press: 225x2
Strength slowly coming back. I'm going to slowly shift to high frequency.
08/14
Beltless highbar: 405x5
Push press: 225x3
08/18
Beltless highbar: 405x3
08/21
Beltless highbar: 405x3
Push press: 230x1
08/23
Beltless highbar: 405x5
Push press: 230x1
08/30
Beltless highbar: 405x5
Push press: 230x3
08/31
Lowbar: 405x5
Haven't done these in over a year, taking it slow.
09/01
Beltless highbar: 405x5
09/03
Lowbar: 415x5
09/05
Beltless highbar: 405x5
Push press: 235x2
09/06
Lowbar: 425x5
Bench: 225x10, 225x10, 235x9
First time benching in over a year. Felt more natural than I expected.