In Search of Strength

[size=3][b]11/22/15[/b][/size]

[b]Front Squat[/b]
- 6 x 325 x 2

[b]Incline Bench[/b]
- 5 x 230 x 5

[size=3][b]11/24/15[/b][/size]

[b]Back Squat[/b]
- 6 x 405 x 5

[b]3" Block Pull[/b]
- 515 x 1
- 555 x 3

Squats took a lot out of me, was hoping for a bit more out of pulls today. Next week they'll follow some moderate front squats so it should be better.

[size=3][b]11/27/15[/b][/size]

[b]Front Squat[/b]
- 6 x 325 x 2

[b]Bench Press[/b]
- 295 x 4
- 4 x 295 x 3

Extra rep in the first set was an accident.

[b]Pull Ups[/b]
- 3 x 70 x 5

[size=3][b]11/29/15[/b][/size]

[b]Back Squat[/b]
- 6 x 405 x 6

Three count pause on the very last rep just to own it.

[b]Incline Bench[/b]
- 5 x 235 x 5

[size=3][b]12/01/15[/b][/size]

[b]3" Block Pull[/b]
- 515 x 1
- 555 x 3
- 575 x 3
- 595 x 3

[b]Close-Grip Bench[/b]
- 225 x 12
- 2 x 215 x 12

[size=3][b]12/06/15[/b][/size]

[b]Front Squat[/b]
- 6 x 335 x 2

[b]Bench Press[/b]
- 5 x 300 x 3

[b]Pull Ups[/b]
- 75 x 4
- 75 x 3
- 75 x 3 + Body weight x 5
- Body weight x 12
- Body weight x 12

[size=3][b]12/08/15[/b][/size]

[b]Back Squat[/b]
- 6 x 425 x 3

Easy squats today. Tempted to up the weight but I'll be patient. I need rep quality, not ego.

[b]Incline Bench Press[/b]
- 5 x 240 x 5

[size=3][b]12/10/15[/b][/size]

[b]Front Squat[/b]
- 6 x 335 x 2

Easy squats again.

[b]3" Block Pull[/b]
- 515 x 1
- 565 x 3
- 585 x 3
- 605 x 3

For some reason my grip was giving me trouble today.

[b]Close-Grip Bench[/b]
- 3 x 225 x 12

[size=3][b]12/14/15[/b][/size]

[b]Back Squat[/b]
- 6 x 425 x 4

Five count pause on the very last rep.

[b]Bench Press[/b]
- 5 x 305 x 3

[size=3][b]12/17/15[/b][/size]

[b]Front Squat[/b]
- 315 x 10

[b]Incline Bench Press[/b]
- 5 x 245 x 5

[b]Pull Ups[/b]
- 3 x 75 x 4

[b]DOH Static Holds[/b]
- 405 - 9 seconds
- 405 - 3 seconds
- 405 - 7 seconds

[size=3][b]12/19/15[/b][/size]

[b]Squat Walkout[/b]
- 495 -- 10 count
- 525 -- 10 count
- 555 -- 10 count
- 575 -- 10 count

[b]Back Squat[/b]
- 6 x 425 x 5

[b]3" Block Pull[/b]
- 565 x 3

Fatigue too high to do much more. The block work goes way better after front squats than back squats, might have to rearrange the next cycle a bit.

[b]Close Grip Bench[/b]
- 2 x 230 x 12
- 230 x 5

Had to rush my rests and I hit a wall early on my third set.

[size=3][b]12/22/15[/b][/size]

[b]Front Squat[/b]
- 315 x 1
- 365 x 1
- 405 x 1
- 425 x 1
- 440 x 1

[b]Bench Press[/b]
- 315 x 1
- 340 x 1
- 365 x 0

[b]DOH Static Holds[/b]
- 405 -- 15 seconds
- 405 -- 05 seconds
- 405 -- 13 seconds

I have a hard time being consistent with my double overhand grip work, probably little variations in my set up. Feels like it rolls out early sometimes but not others.

Bit of a break here, then:

[b]Pull Ups[/b]
- 75 x 4
- 75 x 4
- 75 x 4 + Body weight x 6
- Body weight x 12
- Body weight x 10

[size=3][b]12/24/15[/b][/size]

[b]Back Squat[/b]
- 6 x 430 x 6

Five count pause on the very last rep.

[b]Incline Bench Press[/b]
- 5 x 250 x 5

[size=3][b]12/29/15[/b][/size]

[b]Deadlift[/b]
- 515 x 1
- 565 x 1
- 605 x 1
- 660 x 0

[size=3][b]01/05/16[/b][/size]

[b]Front Squat[/b]
- 6 x 345 x 2

[b]Bench Press[/b]
- 275 x 4
- 3 x 275 x 5
- 275 x 4

New bench, feels weird. Will take a lot of time to get used to it I think.

[size=3][b]01/08/16[/b][/size]

[b]Back Squat[/b]
- 6 x 445 x 3

Paused the very last rep for a 3 count.

[b]Incline Bench[/b]
- 3 x 250 x 5

And a bunch of pull ups.

Jan 11: 6x2@345 front squats, 3x3@500 deadlift
Jan 14: 6x4@445 back squats with awful benching after
Jan 17: 6x2@345 front squats, 3x2@525 deadlift
Jan 19: 6x5@445 back squats

Jan 30: 525 squat
Feb 02: 495 squat, 305 3-ct pause bench
Feb 04: 495 squat, 315 3-ct pause bench, 3x5 w/ 45lbs pull ups

Feb 06: 495 squat, 3x5 w/ 225 incline bench

Feb 08:
Squat: 495x2, 515x1
Deadlift: 525x3
Bench: 305x1 w/ 3ct pause

Feb 10:
Squat: 505
Bench: 230x10,x10,x8

Feb 13:
Squat: 495
Bench: 305 w/ 3ct pause

Was sick for a week.

Feb 20:
Squat: 515x1
Bench: 3x230x10

Feb 23:
Squat: 515x1
Incline: 3x225x3

Feb 25:
Squat: 505x1
Bench: 305x1 w/ 3-ct pause
Pull ups: 3x45x5

Feb 29:
Squat: 515x1
Dead: 495x3

515 easy. Would've tried 535 but I got some serious cramps. Tried DL. Couldn't go heavier because of the cramps.

Mar 02:
Squat: 515x1
Bench: 2x245x8
Pull Ups: 1x15,2x10

March 4th:
Squat: 535x1
Bench: 225x16

March 9th:
Squat: 495x3
BTN pull ups: 3x8

March 12th:
Squat: 495x5
Bench: 255x8,x8
3" block pull: 585x3

March 16th:
Squat: 545x1 w/ 3-count pause
3" Block Pull: 585x3, held for 10 at the end
Pull ups: x10 w/ 3ct pause, x8, x6

March 19th:
Squat: 535x1
Bench: 270x5,x5
Static Holds: 605--15 counts, 15 counts, 20 counts

March 22nd:
Squat: 505x2
3" Block Pull: 625x1 + quick 10 count hold
Dips: 45x10,x12,x12

Mar 30th:
Squat: 495 w/ 5-ct pause
3" Block Pull: 605x1 + quick ten count hold
Bench: 270x5,x5

Apr 2nd:
Squat: 495x1 w/ 3ct pause
Incline bench: 225x5,x5,x5,x5,x6
DOH static hold: 405--10 seconds, 20 seconds, 10 seconds

I tried to go really slow and controlled on the incline work today.
I need to slow down my benching, even though I seem to be weaker that way. I'd just prefer it to be smoother, maybe it's one of those things that ends up paying off.

April 5th:
Squat: 505x1
DB bench: 85x10,x12,x12
DB row: 100x10,x12,x12

Apr 7:
Squat: 495x1 w/ 3-Count Pause
Bench: 280x3,x3,x3

Apr 9:
Squat: 515x1

I was supposed to do more but something happened to my knee and it's too painful to continue.

Apr 18:
Squat: 495x1 w/ 3ct pause
4.5" Block pull: 605x1 +30ct hold
Dumbbell Bench: 85x12, 90x10, x10

Apr 20:
Squat: 495x1 w/ 3ct pause
Bench: 280x3,x4
And one muscle up and a bunch of pull up variations

Apr 23:
Squat: 495x1 w/ 5ct pause
5" block pull: 625x1 + 25ct hold
54" box jump
Dips: 90x5,x5,x5,x5,x8

April 25:
Front squat: 385x1
Pull ups: x12,x12,x12

April 27:
Squat: 405x12
Bench: 280x3,x3,225x12

April 30:
Squat: 225x2
5" block pull: 555x1

May 2:
Front squat: 365x1,x1,x1,x1,x1
Dips: 90x5,x5,x5,x5,x8

May 4:
Squat: 465x1
Bench: 280x3,x3

May 7:
Squat: 465x3
3" block pull: 660x1

May 9:
Front squat: 365x1 w/ 3ct pause
Row: 275x5,x5,x5,x5,x5

May 11:
Squat: 465x3
Dumbbell bench: 95x10,x10,x12
Neutral grip pull ups: x12,x12,x15

May 14:
Squat: 465x3
Deadlift: in kg 240x2,250x1,250x1 and a ton of singles at 220 and a triple at 220 and a bunch more singles

May 16:
Front squat: 335x3
Incline bench: 225x2,x2,x2
Row: in kg 120x5,x5,x5,x8

May 18:
Squat: 465x3
Dumbbell bench: 100x10,x10,x10
Dumbbell row: 125x8, 135x8, 145x8

May 22:
Squat: 315x3
Deadlift: in kg 220x3,x3,x5
Dumbell incline: 75x8,x10,x12
superset with:
Neutral grip pull up: x15,x15,x13

May 24:
Front squat: 335x3, 355x1 w/ 5-count pause
Dumbbell bench: 105x8,x8,x8
Dumbbell row: 145x8,x8,x8

May 26:
Squat: 465x3
Incline dumbbell: 80x10,x10,x10
Pull ups: x21

May 28:
Squat: 315x1
Deadlift: in kg 200x3,x3,x3

Basically rested for a week and did a meet. It went okay but not great.

I wanted to hit 300kg deadlift but I didn't get it off the ground. I'm gonna target it directly in training now because I think it's close.

06/06/16

Squat: 405x8,x8,x8
DB bench: 105x10,x10,x10
Neutral PU: BWx12,x12,x12

Bad day, cut short.

06/08/16

Front squat: 330x5, 330x5, 330x1

06/11/16

5" block pull: 275kgx6
One arm DB OHP: 65x10,x8,x8
Ring pull ups: x12,x12,x12
Farmers' walks: 90x1, 100x1,x1,x1
DB curls: 30x10,35x8,40x7,40x7

06/13/16

Squat: 415x7,x7,x7,x7
DB bench: 105x12,x12,x12
GM from pins: 315x5,x5,x5

06/15/16

Front squat: 325x4,x4,x4,x4,x4
Bench: 265x5,x5,x4
Cable pull-through: 120x12,x12,x12

06/18/16

4" block pull: 275kgx3
One arm DB OHP: 70x8,x8,x8
Ring pull ups: x12,x12,x12
Farmers' walks: 110x1, 130x1, 150x1, 160x1, 180x1, 200x0 + holds: 200x2, 110x1

Fatigue is too high, going to slightly lower workload after today.

06/20/16

Squat: 425x6,x6,x6,x6
DB bench: 110x8,x8,x7

06/22/16

Front squat: 330x3,x3,x3,x3
Bench: 265x5,x5,x5,x5,x5
Cable pull-through: 120x12,x12,x12,x12

06/25/16

3" block pull: 275kgx3
One arm DB OHP: 75x6,x6,x6
Ring pull ups: BWx12,x12,x10
Farmers' walks: 200x1,x1,x1,x1+20 count hold

06/27/16

Squat: 435x5,x5,x5
DB bench: 110x8,x8,x7

07/01/16

2" block pull: 275kgx3
Bench: 275x5,x5,x5,x5,x5
Farmers' Walk: 210x1,x1,x1,x1+10 count hold

07/03/16

Squat: 445x4,x4,x4,x4
Dumbbell bench: 110x5,x5,x7

07/06/16

Front squat: 340x2,x2,x2,x2,x2
Bench: 280x3,x3,x3

Today was the day I learned I'm much weaker without a spotter. 5x5 with 275 was much easier.

07/08/16

1" block pull: 275kgx3
One arm DB OHP: 75x3,x5,x5
Farmers' walk: 220x1,x1+20 count hold

Good deadlifting but I lost form on the last rep and my back felt awful. Had to cut the farmers' walks short because I was still feeling it.

I've been lifting this whole time. Some good, some bad. I'm going to take a quick break now and reevaluate my approach/goals/etc.

I've been hitting 315x8 atg beltless about 5 times a week for a long while now. My short term goal is to hit 315x20.

Doing some OHP and rows and curls too. Don't have a way to do bench or deadlift atm.

[QUOTE=CharlesSwann;1474606951]My short term goal is to hit 315x20.[/QUOTE]

I hit 315x20 a little over two weeks ago. Going to pick away 405x12.

Still picking away at OHP. Not back to former strength, but I'm doing 3x8 at 160 for now. Hoping to get back to 225x1 by the end of the year.

Body weight is around 190lbs.