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02/23
Conventional block pull: 495x3, 515x3, 535x3, 555x3
OHP: 175x4, 200x4, 205x3
Standing ez bar tris extensions: 145x10,10,11
1-arm cable flyes: 95x10,10,10

Should do pull ups soon.

02/19
RDL: 225x20
Single-leg (staggered) RDL: 225x10,10,12
Seal row: 225x6,6,6
Unsupported cable back pressure, wrapped around pinky: 40x5s, 35x7s, 30x8s, 25x15s,15s,15s,15s,15s

02/21
Paused...

02/17
Deadlift: 585x9

02/18
Paused bench: 275x2, 315x2, 330x2,2

Tomorrow I'll do pull ups or rows and maybe some assistance.

I did a bunch of different sessions and they all went incredibly bad, didn't bother logging. Still trying to train.

02/07
Front squat: 405x1, 425x1, 445x1
- p1RM/e1RM: 449.167/445.000

425 was lightning fast, the p1RM was sky-high. Added 20lbs and hit a wall. Somehow I feel like I've lost some top-end ability...

02/05
Unsupported cable back pressure: 50x10s,10s,15s
Grippers: #2.5x6,10,7

02/06
Paused bench: 275x3, 305x3, 330x3
- p1RM/e1RM: 373.333/363.000

Tomorrow I'll try front squats and seal...

02/04
Deadlift: 545x11
Paused bench: 275x3, 305x3, 325x3, 335x3
- p1RM/e1RM: 382.500/368.500
Pull ups w/ 3 second pause: 25x5,5,5

Deadlift set up cues: lately I like shifting my weight...

02/02
Front squat: 405x1, 420x1, 435x1
- p1RM/e1RM: 455.833/435.000

Gotta delay pull ups a bit.

02/01
OHP: 185x3, 205x3, 215x3
- p1RM/e1RM: 256.493/236.500
Standing ez bar tris extensions: 145x12,10,7
1-arm cable flyes: 90x10,10,10 -- 95 next time

FS, pull ups, and grippers tomorrow.

01/31
Front squat: 405x1, 420x1, 435x1
- p1RM/e1RM: 496.667/435.000





Days since:
- rows/pull ups: 1/3

01/30
Paused bench: 275x4, 305x4, 330x4
- p1RM/e1RM: 418.333/374.000
EZ bar seal row: 225x6,6,6

Holy moly, absolutely massive bench estimate from today. My OHP and bench seem to be blowing up...

01/29
Block DL: 585x1, 635x1, 675x3

I'll do bench/seal rows tomorrow.





Days since:

01/28
Paused bench: 275x6, 295x6, 310x6
- p1RM/e1RM: 383.750/372.000
Sledgehammer deadlift: (18.5cm)x4,4,4,3,1

Tomorrow I'll do block pulls, maybe something else. I have a lot of work backed...

01/27
Front squat: 365x1, 385x1, 405x1, 410x1, 420x1, 430x1
- p1RM/e1RM: 500.833/430.00
Pull ups w/ 3 second pause: 25x4,4,4

OK, knee is good. Hips aren't 100% but I'm avoiding super tough...

01/26
OHP: 185x4, 200x4, 210x4
- p1RM/e1RM: 259.067/238.000
Standing ez bar tris extensions: 135x12,12,12
1-arm cable flyes: 90x10,10,10

Trying full front squats and pull ups tomorrow.

01/24
Paused tempo front squat to pads: 355x3,3,3,3, 365x5

I'm thinking it's time to phase back in full front squats soon... my knee seems pretty good.

I don't know, it's hard to tell, haha. I...

01/22
Deadlift: 525x1,3,10
EZ bar seal row: 225x6,6,5

My feet were slipping way too much to get a good deadlift set in at first. On that last set I compromised and chalked my feet, brought in my...

01/21
Paused bench: 275x4, 305x3, 330x3,3
- p1RM/e1RM: 381.667/363.000

Bench is feeling pretty good lately. The 305x3 felt weightless. I want hit 330x4 soon.

Tomorrow's a bigger one, I'll do...

01/20
Paused tempo front squat to pads: 345x3,3,3,3, 355x6

Front squat strength coming back fast, feels like! Even the 6th on the last set wasn't too bad, and these are rocking pauses and all.
...

01/18
OHP: 185x4, 200x4, 205x4
- p1RM/e1RM: 246.600/232.333
Standing ez bar tris extensions: 135x12,12,11
1-arm cable flyes: 85x10,10,10