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Wow, I thought my bench was weak compared to my other lifts. Your bench is ridiculously low. Why do you think that is?

A 3 week cycle is too long. You should squat and then deadlift every other session.

Maybe up the volume in the 190-200 lbs range? There's a big drop between 180 lbs and 225 lbs. Also some close grip work as well? That's what I'm focusing on at the moment.

Hey, I just don't understand geared lifting. I guess there is a certain amount of skill involved but it's not reflective of actual strength. Anyway, isn't your raw total 1500 lbs? How much do you...

Today I did 545x3 on the deadlift. Previous max was 535x3. It's not much but it is progress.

I've never understood the point of geared powerlifting. It's always been a joke to me.

I've been doing mixed grip with chalk for a long time. I try to rotate grips every few weeks. Lately, I've been having some issues with my left shoulder. I wonder if the mixed grip is the reason.

Squat Day

Warm up:

135x3
225x3

Working Sets:

350x3

Close grip bench press

Warm up:

135x3
185x2

Probably should have done more warm up reps.

Working sets:

The deadlift has a much longer range of motion than a rack pull. It's going to add much more overall strength. It's also mush more difficult. That being said, some people get great results from rack...

Those are very realistic goals, especially at your age and weight. Your height will probably hinder you a bit though.

I think it's odd that only your hamstrings are sore after doing squats. Your hamstrings should be sore after deadlifting. I never have sore hamstrings after doing squats. Maybe something's off with...

Why not make the big compound lifts the foundation of your workouts? I'm sure you would get better results.

Deadlift day:

Warm up:

135x3
225x3
315x1

Working sets:

When I first started benching I would do a ton of reps with light weight. You probably need to do a lot of work in the 85-95 lb range.

Close grip bench press day.

Warm up:

135x3
185x2

Working sets:

225x3

It's crazy that you do all that squat and deadlift volume on the same day.

Today was squat day.

Warm up:
135x3
225x3

Working Sets:
325x5
375x5
425x5

That's amazing. Truly inspirational.

I train to stay strong. Looking good is a bonus.