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01/17
Paused tempo front squat to pads: 335x3,3,3,3, 345x5

01/16
Bench: 275x6, 285x6, 305x6
- p1RM/e1RM: 369.167/366.000
Pull ups w/ 3 second pause: 45x3, 25x4,5

01/15
Paused tempo front squat to pads: 320x3,3,3,3, 335x5

I meant to do 325 for 5x3, but I misloaded. Whoops. Did a bunch extra on the last set after I noticed for good measure, maybe balance it...

01/13
Block DL: 605x3, 635x3, 665x3
Bench: 275x3, 305x3, 325x3
- p1RM/e1RM: 376.667/357.500
EZ bar seal row: 240x4,3,4 -- think I wanna work on more reps with 235, like 3x6-8...
Strict EZ bar...

01/11
Paused tempo front squat to pads: 135x3, 225x3, 275x3, 295x3, 315x3,3,3,3,3

OK! Seems like if I cut depth with the pads just a little bit (still below parallel but not ATG) then my knee is...

01/10
OHP: 185x3, 205x3, 210x3
- p1RM/e1RM: 240.933/231.000
Standing ez bar tris extensions: 130x12,12,12
1-arm cable flyes: 80x10, 85x10,10

01/08
Front squat: 405x1
- p1RM/e1RM: 492.500/405.000

01/07
Paused bench: 275x4, 295x4, 315x4
- p1RM/e1RM: 358.333/357.000
Pull ups w/ 3ct pause: 45x5,5
Pull ups w/ 2 second pause: 45x5

Tomorrow I'll try front squats, but I'll limit the weight a...

01/06
Block DL: 700x1

Got my Rogue Crash Cushions and wanted to try them out! I'm still super sore and tired from yesterday's pulling but still managed to squeeze out a heavy single. Love these...

01/05
Paused bench: 275x4, 295x4, 315x4, 325x4
- p1RM/e1RM: 377.083/368.333
Sumo deadlift trial: 165x5, 245x3, 335x1, 425x1, 515x1, 605x1, 660x0

First sumo in ages (last in journal is June...

01/03
OHP: 185x4, 200x4, 195x5
- p1RM/e1RM: 244.067/227.500
Standing ez bar tris extensions: 125x12,12,12
1-arm cable flyes: 80x10,10,10
Modified stance paused front squat: 225x3, 275x1, 315x1...

12/31
Front squat: 315x3, 335x3, 355x3, 375x3, 395x2, 405x1
- p1RM/e1RM: 471.667/405.000
Pinch block DL and hold: 42.5x1, 52.5x1, 57.5x1, 62.5x1, 67.5x1

Still sore and tired from the low bar...

12/30
Paused bench: 275x4, 295x4, 315x4
- p1RM/e1RM: accidentally closed out the app... missed my top sets, not interested in extrapolating 275x4
EZ bar seal row: 240x4,4,3
Sledgehammer...

12/28
Low bar squat: 525x8

Awesome! Happy to end the year on a decent squat. Hopefully good things coming.

12/26
Paused bench: 275x6, 295x6, 305x6
- p1RM/e1RM: 373.333/366.000
Front squat: 315x3, 335x3, 355x3, 375x1, 385x1, 395x1, 405x1
- p1RM/e1RM: 488.333/405.000

Currently limiting my bar speed...

I think switching to higher rep bench is killing my OHP singles. Kind of dumb programming.

But anyway, I decided to stop pushing for 250 before year end. Doesn't really matter. Hitting 245 was...

Feel bad.

12/20
OHP: 210x1, 230x1
90deg biceps isometric hold: 57.5x15s,15s,8s (peak time: 41s, this time: 38s)

12/19
Beltless paused lowbar to high box: 525x5
Lowbar squat: 525x5

Sigh, what a ****ty situation. Low bar bothers my hip and high bar bothers my knee. I have to reevaluate. Though I noticed the...

12/18
Bench: 255x10, 265x10, 275x10 -- first and last rep paused
Pull ups w/ globes on ropes: 45x10,10,10

I'll probably try low bar on Sat/Sun and OHP and biceps on Sun. Otherwise taking things...

I'm gonna wind things down a bit, I'm a bit tilted and want some aches and pains to smooth over.

12/17
Cable resisted knee straightening: 135x8,8, 160x8, 180x8,8,8,8
Some band pull down and...