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    01/20 Paused tempo front squat to pads:...

    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.
    ...
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    01/18 OHP: 185x4, 200x4, 205x4 - p1RM/e1RM:...

    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
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    01/17 Paused tempo front squat to pads:...

    01/17
    Paused tempo front squat to pads: 335x3,3,3,3, 345x5
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    01/16 Bench: 275x6, 285x6, 305x6 - p1RM/e1RM:...

    01/16
    Bench: 275x6, 285x6, 305x6
    - p1RM/e1RM: 369.167/366.000
    Pull ups w/ 3 second pause: 45x3, 25x4,5
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    01/15 Paused tempo front squat to pads:...

    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...
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    01/13 Block DL: 605x3, 635x3, 665x3 Bench:...

    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...
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    01/11 Paused tempo front squat to pads: 135x3,...

    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...
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    01/10 OHP: 185x3, 205x3, 210x3 - p1RM/e1RM:...

    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
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    01/08 Front squat: 405x1 - p1RM/e1RM:...

    01/08
    Front squat: 405x1
    - p1RM/e1RM: 492.500/405.000
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    01/07 Paused bench: 275x4, 295x4, 315x4 -...

    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...
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    01/06 Block DL: 700x1 Got my Rogue Crash...

    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...
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    01/05 Paused bench: 275x4, 295x4, 315x4, 325x4 ...

    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...
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    01/03 OHP: 185x4, 200x4, 195x5 - p1RM/e1RM:...

    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...
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    12/31 Front squat: 315x3, 335x3, 355x3, 375x3,...

    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...
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    12/30 Paused bench: 275x4, 295x4, 315x4 -...

    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...
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    12/28 Low bar squat: 525x8 Awesome! Happy to...

    12/28
    Low bar squat: 525x8

    Awesome! Happy to end the year on a decent squat. Hopefully good things coming.
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    12/26 Paused bench: 275x6, 295x6, 305x6 -...

    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...
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    I think switching to higher rep bench is killing...

    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...
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    Feel bad. 12/20 OHP: 210x1, 230x1 90deg...

    Feel bad.

    12/20
    OHP: 210x1, 230x1
    90deg biceps isometric hold: 57.5x15s,15s,8s (peak time: 41s, this time: 38s)
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    12/19 Beltless paused lowbar to high box: 525x5...

    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...
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