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Yup, a wider stance had me feeling like I was locked into place rather well.

9/28/2017: Upper Body - Volume Edition

Bench: 210 3x8
Seated OHP: 95 x5, 105 x3, 2x5, 65 x8.

Not quite what I was going for but I'll take it. Didn't get as much shoulder volume in as was...

9/26/2017: Back to big squats

Squats: 440 3x3, 315 x10.

The big squat is coming back. I ended up having to wait for a rack then ran out of time for accessory work so 315x10 was about all I...

9/25/2017: Lazy me back to logging... maybe. Also bench day.

Bench: 245 x3, 250 2x3, 225 x3, 185 x10.
DB Chest-prop rows: 70 x5, 2x8.

Just two lifts to keep time down as bench took up the...

Hey, you could always grab a barbell and a bench and do the weighted pelvic thrusts instead.

Big might be a relative thing. USAPL had nowhere near the number of meets in California that USPA had. Myself and a few others started with the idea of joining USAPL and ended up joining USPA last...

8/8/2017: I'm Back In the Saddle Again

Squats: 405 3x5.
SLDL: 245 2x5.

Squats are pretty well back now. 405 lbs for reps on multiple sets. Still a little ways off from where I was but solid...

8/7/2017: Keep the benching going forward

Bench: 240 2x5, x3.
CG Bench: 155 3x8.
DB Chest-prop rows: 60 3x10.

Pretty good chest day. I'll need to finish off 3x5 for 240 another week but did...

8/4/2017: Volume Deads? Naaa

Squats: 425 x3
Deadlifts: 405 x3, 455 x2, 405 x3.

Not a lot of volume today. Did 405 4x4 the week prior but went heavier. Combined with the heavier squats, it...

8/3/2017: Volume volume volume

Bench: 195 4x8
DB OHP: 25 x8, 30 2x10, 35 2x8.
DB Chest-prop rows: 70 4x5.
Delt raises: 4x5.

Had to get back work in to make up for missing it on Monday. ...

Matt Disbrow's Deathbench routine might work. Lots of accessories for you to dive into as well.

8/1/2017: Squat - not quite there but getting better

Squats: 395 3x5.
SLDL: 245 3x5.

Solid squat workout, hitting 395 for reps. Still 10-15 lbs off but strength is coming back. Not as quick...

7/31/2017: Bench and I Suck At Logging

Bench: 235 3x5, 185 x10.
CG Bench: 155 x5, x8, x5.

I suck at logging lately, having missed some time in there. Bench went well, though back work got cut...

7/18/2018: Return of the Squat

Squats: 375 lbs x5, 2x3, x5
SLDL: 135 2x8

Return? Yup, I got injured. Took a few weeks off squatting, then started back with only 1 plate, moving up from...

7/17/2017: Bench - volume with a touch of intensity

Bench: 225 3x6
CG Bench: 150 3x8
DB Chest-Prop Rows: 60 3x8

I've been working out the past couple months but got lazy about logging. ...

The Smolov routine, assuming it's the full program, is quite brutal and known for inducing injuries given the combination of intensity and frequency. It also means not doing deadlifts during that...

It's admittedly an obvious thing but I was wanting to improve on OHP for quite a long time while still improving on bench and was just being stubborn about the change. Of course, now that I've...

I used to start my 2nd bench day with OHP. Since relegating it to accessory status on my volume bench days, my bench has had more noticeable improvement than when I started with OHP then benched...

Squat and bench PRs.

Squat: 480 lbs.
Bench: 280 lbs.

5/30/2017: Volume, My Old Nemesis, We Meet Again. Aka Reload Week.

Squats: warmups, 410 x6, x5, x3
Front squats: warmups, 225 x3, x2.

Volume strikes again with reload week. My right hip was...