The Flywheel Effect.

[Filmbuff81]

I’d say just keep hammering your back to be as big as possible and eventually any setup will feel solid lol

[Raigs]

Great speed dead then into benching. I dislike how the littlest things on bench can change how it feels.

[CW47]

I’d say just keep hammering your back to be as big as possible and eventually any setup will feel solid lol

Yeah, that will do it.

Great speed dead then into benching. I dislike how the littlest things on bench can change how it feels.

Yeah, it's been pretty consistent for quite a while, so this was odd. Could be just a one off thing.


March 6, 2021 - Max Lower
Watching two 10 year olds and the baby today again, so getting in a full workout wasn't going to happen. Pretty happy to get in what I did, even if it did take me 4 hours.

Main Work
3 inch Deficit Deadlift: 325 pounds x 1 rep (PR) / 345 x FAIL
Deads felt good today. I had plenty of horsepower off the floor. 325 felt easy enough that I deleted the video because I was sure I'd hit at least 345. Turns out I was wrong, lol. This was one of the very rare occasions where my lower back was really the weak point, and gave out on me part way up. Previous PR was 305, but that was quite a while ago. This is honestly the best that deficit deadlifts have ever felt though, so I'm a happy man.

12 inch Box Squat: 65 pounds + doubled up mini bands - 1 set x 3 reps / 4 sets x 5 reps
First set was awkward because the bands pulled me out of position right from the beginning, and just weren't lined up right. The rest of the sets were much more balanced. The mini bands were a lot stronger than I expected when setup like this. I was holding them down with 95 pound DB's and they were lifting off the ground at the top (so probably close to 200 pounds of tension at the top). I had to put some weights on top of the DB's to get them to hold. Really like the way these felt though. The tension throughout the lift is really nice. I did some sets with a wide stance, and others with a narrow stance just to see what the affect was. As expected, the wider stance works the hips and hamstrings more, while the narrower stance requires much more from the quads. The band tension was a bit too much for me with the wide stance, so if I go with that I'll probably just need to do the bands without any other weight on the bar. Not really sure which I'll do at this point though...

Dimel Deadlift: 135 pounds - 3 sets x 15 reps
Added this in for Hamstring work, and it was my first time doing them. I really didn't feel it in my hammys, which obviously means I wasn't doing them quite right. I'll try to remember to video myself next time so I can see if I can pinpoint where I'm going wrong. I'm also not really grasping what the difference is between this and RDL's. From what I understand it basically the same thing, except with lighter weight and with reps done much faster and more explosively. I'll need to keep working on this lift.


Video shows the deadlift fail at 345.

[Filmbuff81]

That’s a really good session and honestly I’m even more impressed you had the drive to get that done over the course of 4 hours while watching 3 kids.

[CW47]

That’s a really good session and honestly I’m even more impressed you had the drive to get that done over the course of 4 hours while watching 3 kids.

For sure. It's hard to get in a rhythm when you do 2 warm up sets, have to step away for 15 minutes, do the next 2 warmup sets, and repeat. But I didn't really have anything else to do. Not like I was going anywhere, lol.


March 7, 2021 - Max Upper
Today was much the same as yesterday. I was happy to be able to be able to get in the 3 main exercises for the day, even though it basically took me all day.

Main Work
Bench Press: 160 pounds + 2 Chains (37.2 pounds) x 1 rep
Good sign of progress here, after maxing out around 170 on Bench a couple of time over the 3 months, this tells me that I have more than that in me right now. Though I'm making small improvements, I'm still lacking stability, and seeming to lack speed/strength off the bottom. The two are connected, I'm sure. Will just keep working at it.

Pin Press: 115 pounds + 2 Chains - 5 sets x 5 reps
Put this in to work on that bottom end strength I referred to above.

Close Grip Floor Press: 100 pounds - 3 sets x 10 reps
Focusing on Tricep work here. Had my hands even a little closer together than I typically do when doing close grip work. These felt fantastic. I've grown to really love the floor press, and I feel like it's the main thing that's allowed me to be able to fight through and finish reps that start stalling at the midway point, as I've done a few times recently.


Video shows the Max Bench lift and one of the Pin Press sets.

[Anthony21]

I never understood the difference between Dimel deadlifts and an RDL. To me they're the same movement. Only thing I see is the Dimel is done in a more explosive fashion but it's just a damn RDL in the end lol.

Nice lifting man and nice PR.

[Filmbuff81]

Solid work as always.

Wish I could help you with advice on speed, but sadly even when my bench press was mid 300s I don’t think it was ever fast lol.

[CW47]

I never understood the difference between Dimel deadlifts and an RDL. To me they're the same movement. Only thing I see is the Dimel is done in a more explosive fashion but it's just a damn RDL in the end lol.

Nice lifting man and nice PR.

Thank you Anthony. I'm with you 100% on the Dimel Deads. They seem completely pointless to me, and I'm unlikely to do them again.

Solid work as always.

Wish I could help you with advice on speed, but sadly even when my bench press was mid 300s I don’t think it was ever fast lol.

Yeah, I think it's totally normal to lean more towards either speed or strength. At least you have/had something going for you. I suck at both, lmao! Still working at it though.


March 10, 2021 - Dynamic Lower

Main Work:
20 inch Box Speed Squat: 175 pounds - 12 sets x 2 reps
This was so freaking light. A 20 inch box squat is probably about 4 inches higher than my normal squat depth. It's really amazing how much of a difference that makes.

Paused Conventional Speed Deadlift: 235 pounds - 10 sets x 2 reps
A paused speed deadlift seems like an oxymoron. It actually works quite well though. It allows for a really tight setup and short pull off the floor, followed by an explosive lockout. These also moved like there was no weight on the bar at all. I've noticed that my deadlift is really herky-jerky, and have been trying make it smoother and more efficient. I found a cue that made a huge difference today, which is simply to keep my knees out. It made a noticeable difference right away. Now I just need to repeat it about a thousand times so that I don't need to think about it anymore, lol.
I'm considering changing speed deads to singles instead of doubles. I really don't see the benefit of the second rep, and changing it to singles would allow me to add in a couple more sets each week, which means more opportunities to practice the setup and first reps. This should be good for me because I tend to do much better on second reps, and really need to figure out how to get that first rep right. I think I just talked myself into it.

Pin Squat: 135 Pounds - 4 sets x 5 reps
I thought this was a really good light weight to start out this new exercise with. Turns out my ass is incredibly weak on this lift. My flexibility and balance are poor at the bottom, and hips feel weak as well. The first 2-3 reps were super easy, but by the time I got to the final rep it was a real battle. On two of the sets I actually lost my balance on the final rep and nearly fell over.
It's good that I've identified a weakness. Now I can work on improving it. This will probably be a staple in my programming for quite a while. I think it will probably have some carryover to my deadlift as well. This is important, because with the really bare bones programming I've had to resort to recently, I'm trying to pick exercises that will serve multiple purposes.
My goal next week will just be to do the prescribed 5 sets at this weight instead of the 4 sets I completed this week - not going to worry about increasing weight yet.

[Filmbuff81]

Paused deadlifts are the devil.

One of the toughest lifts in all the land lol.

[CW47]

Paused deadlifts are the devil.
One of the toughest lifts in all the land lol.

I've done them with a Sumo stance recently, and your description is entirely accurate, lmao!
For some reason they were not at all bad for me in a conventional stance. Being done as speed work though, the load is relatively light (I think it was about 65% of my max). I imagine at higher percentages it would be a different story.


March 11, 2021 - Dynamic Upper

Speed Bench Press: 85 pounds - 9 sets x 3 reps
Can't remember the last time I did a standard bench press for speed work. I should probably do it more regularly. The first thing I noticed is that my setup is not as tight as it needs to be. My shoulders were jumping off the bench with each rep. I don't notice this when benching with bands and chains (which are typically part of my speed work), but without the added resistance it was readily apparent. It improved minimally as I went along, but it was pretty bad all throughout. Not sure exactly how to fix this, so I guess I'll just have to keep working on getting tight all around.

Seated Overhead Press: 65 pounds - 2 sets x 5 reps / 75 pounds - 3 sets x 5 reps
The weight felt light in the initial sets with 65 pounds, so I added 10 more pounds. I'm not sure I can do 5x5 at 85 pounds, so I'll start out at 75 again next week and see how it feels.

Close Grip Bench Press - 3 Board: 135 pounds - 3 sets x 10 reps

[400Lb Gorilla]

Easiest way to correct your shoulders coming off the bench is use heavier weight(srs). It is speed work, so you are moving fast, but if the weight is not enough you can literally propel yourself off the bench through momentum alone.

Solid work though and I love the addition of paused deads. They make the initial part of the deads stronger... if you can tolerate them long enough to benefit from them! I need to add them back into my routine but they are such a brutal variation of deadlift that I end up saying to hell with it and just doing regular deadlifts. As far as paused speed deads being an oxymoron, that is only true if you have never done them that way. Pausing with the bar around your knees and then finishing the rest of the pull as fast as possible is a great way to improve your pull.
And yes "knees out" is a great cue for both squats and deadlifts I think it is supposed to help load up the hips and glutes

[CW47]

Easiest way to correct your shoulders coming off the bench is use heavier weight(srs). It is speed work, so you are moving fast, but if the weight is not enough you can literally propel yourself off the bench through momentum alone.

Solid work though and I love the addition of paused deads. They make the initial part of the deads stronger... if you can tolerate them long enough to benefit from them! I need to add them back into my routine but they are such a brutal variation of deadlift that I end up saying to hell with it and just doing regular deadlifts. As far as paused speed deads being an oxymoron, that is only true if you have never done them that way. Pausing with the bar around your knees and then finishing the rest of the pull as fast as possible is a great way to improve your pull.
And yes "knees out" is a great cue for both squats and deadlifts I think it is supposed to help load up the hips and glutes

Makes sense on the bench. I've seen people that are able to move light weights quickly without losing position, so that's certainly something to work towards, but it's not a huge problem since it doesn't happen with more weight on the bar.

And yeah, I just meant that linguistically paused speed deads are an oxymoron. They make perfect sense from a programming standpoint. Though I do wonder how much benefit actually comes from the pause portion of the lift when the weight is light enough to do speed work. There is for sure still a benefit there, but maybe not as much as there would be with heavier weight. But still a super beneficial lift, and I like it a lot.

[CW47]

March 13, 2021 - Max Lower
Stretched out over about 6 hours again today, but it turned into a pretty solid workout.

Main Work
Paused Squat: 255 pounds x 1 rep (PR)
Previous PR was 205 in November. A 50 pound increase is insane in that time frame. The squat felt fantastic today. I felt comfortable and tight at the bottom, which hasn't typically been the case. The only real difference in my approach was that I leaned my torso forward just a tiny bit more than I typically have on the descent. This left me in a more balanced position at the bottom, and mostly prevented me from shifting forward when starting back up. You'll see in the video that I did shift forward a little bit on the final attempt. This was the only time that happened, and I was able to recover and regain a good position half way up. I'm super happy with this result today.

Front Squat: 115 pounds - 5 sets x 5 reps
It's been a long time since I've done these, and it felt like it, lol. Started out with 135 on the bar thinking it would be a light weight to start out with. The weight was fine. My balance was not fine. Ended up having to drop the bar on the first set because I was going to fall over at the bottom. Tried it a second time and still was out of sorts, so I dropped the weight further. Started to get into a more of a groove as the reps piled up. I forgot how much these work my abs too...

Lever Row: 45 pounds - 2 sets x 10 reps
Meadows Row: 45 pounds - 2 sets x 10 reps
These exercises were done consecutively without rest. 10 reps of lever row with right hand --> 10 reps of meadows row with right hand. Repeat with the left hand. And then a second set done the same way. Worked the lats pretty darn well.


Video shows the Max Paused Squat.

[CW47]

March 14, 2021 - Max Upper

Main Work
Bench Press - Fat Grip: 175 pounds x 1 rep
Making definite progress on the bench this cycle. Current Bench Press PR is 175. I'm confident that I'll be able to beat this without the fat grip. Fat grip is really awkward for me because I have tiny hands. It doesn't feel stable, and that's the primary reason why I do it so rarely. I mentioned a week or two ago that I had adjusted my foot placement to improve leg drive. That adjustment is making a huge difference. After refining it some, I am much tighter and more consistent throughout the lift. I used to have a huge jerk as the bar started up off my chest. Now it is just a very minor shift. Leg tension is increased and much more constant throughout. The rep at 175 was my worst of the day in this regard, but that's to be expected as I get closer to a true max right now. Will continue to work on this.

Larsen Press: 135 pounds - 5 sets x 5 reps
Did a Pin Press last week, but decided to change it out this week. Did this because I feel like the Larsen Press is doing more to improve strength off the chest, and there's no reason to pull it out of my programming as long as I'm still progressing on it. I will undoubtedly use the Pin Press at some point, but for now I'm sticking with what's working until it stops working.

Close Grip Floor Press: 105 pounds - 3 sets x 10 reps
I changed from having my feet up to having my legs extended on this, to take out any leg drive. While it wasn't a night and day difference, it was still pretty noticeable. I will stick with this method since it better aligns with the purpose of the lift. The first set was actually the hardest - probably just because I wasn't used to doing this without some leg drive. Got in a good groove on the subsequent sets though and was able to hammer out the reps without them becoming too much of a grind (last set was probably around a 7 RPE).


Video shows the Fat Grip Bench Press Max attempt.

[Anthony21]

Nice max effort days boss. That paused squat was a grind and glad you came out on top of it.

[Filmbuff81]

Solid lifts as always.

That lever row + meadows row superset sounds diabolical.

I bet John himself would be proud of that one lol.

[CW47]

Nice max effort days boss. That paused squat was a grind and glad you came out on top of it.

Thanks man! With doing near max work regularly, I've gotten 100 times better at grinding out reps. Mostly because I've somehow learned how to keep my form relatively tight while continuing to push. A year ago there's not a chance I complete that rep. And now I completed it and thought I probably still could have been able to grind another 10-20 pounds. It's a good feeling.

Solid lifts as always.

That lever row + meadows row superset sounds diabolical.

I bet John himself would be proud of that one lol.

Oh yeah, it was 100% a spur of the moment thing, but it was fantastic. Lats were definitely sore the following day.


March 16, 2021 - Dynamic Lower

Main Work
20 inch Box Speed Squat: 185 pounds - 10 sets x 2 reps
Still felt quite light, and the reps moved with some major speed. Good stuff.

Conventional Speed Deadlift: 255 pounds - 10 sets x 1 reps
Well...son of a... I totally forgot to do these paused, smh. I did remember that I was going to change over from doubles to singles. I did 10 singles instead of 8 doubles, and that worked out great - less fatigue, but still enough volume, and plenty of technique work. These were some of the fasted deadlift reps I've ever done. Focused on the knees out cue I mentioned last week, and the form and fluidity of the movement was improved hugely. I took video of a few reps to see if it was looking as good as it felt, but I really don't have time to upload the video.
I'll try to remember to do these paused next week (actually going to write it down in my log book right now, before I forget...)

Pin Squat: 135 Pounds - 5 sets x 5 reps
Big, big improvement over last week. But yeah, these need to be in my programming regularly for quite a while to come, because this hits directly at my sticking point in the squat. There were still a couple of reps where I nearly couldn't get the weight moving, when 135 pounds otherwise feels incredibly light when doing a full squat. I'll increase the weight next week and see how that goes.

[CW47]

March 17, 2021 - Dynamic Upper

Speed Bench Press: 105 pounds - 9 sets x 3 reps
My quads were sore by the end of this. I'll take this as a sign that I'm making better use of leg drive.

Seated Overhead Press: 75 pounds - 5 sets x 5 reps
Despite it happening somewhat regularly, I'm always surprised how much easier the second week of doing an exercise can be than the first. I struggled to do 3 sets with 75 pounds last week. This week is was a breeze.

Close Grip Bench Press - 3 Board: 140 pounds - 3 sets x 10 reps
Another oddity here that I experience sometimes... The first set was the hardest of the 3. In this case I'd assume it was because my triceps just weren't firing on all cylinders to start with, which is kind of surprising after doing 12 sets of pressing work before this. It could also have something to do with the fact the touch point with a board is different than what I'm accustomed to. Either way, this was good tricep work, and I was in a nice groove on the second and third sets.


I'll start the final week of this cycle on Saturday. For Max Effort work this week I'll be doing 3 rep max's. Then in the first week of the next cycle I'll test to see where I'm at on Squat and Bench, and then test Deads in week 2. Based upon how this cycle has been going, I'm honestly expecting new PR's on all three. But who knows...it all comes down to how I'm feeling and performing on a given day. Regardless, it's evident that I've been making some really solid progress on all lifts.

The simplified/reduced programming I've been doing of late seems to be working really well. At some point more volume will be necessary, but it's apparently not necessary right now, so I'll ride this wave as long as I can. Not like I really have much choice anyway, because I'm struggling to even fit these shortened workouts in, lol.

[400Lb Gorilla]

You are killing it. Loved the paused squat vid. What does the fat grips do for bench? Same thing as an axle bar benchpress? lol sorry I have never used fat grips. I know they help grip strength for pulls but I am not sure if I have ever seen anyone use them for bench.

Did your quads cramp up on bench? I usually know I am getting that part right when it feels like I just did a squat workout

Also, good job getting the work in when you are busy. It can be a pain to get time for lifting sometimes. It is another reason I like Wendlers approach to a busy life. He has the "Don't Do Jack Shiet" method. You get in, get the big lift work done and get out. 3 working sets and you are done. This may not be the best way to make gains but it does help maintain when you are getting punched in the face by the clock

[CW47]

You are killing it. Loved the paused squat vid. What does the fat grips do for bench? Same thing as an axle bar benchpress? lol sorry I have never used fat grips. I know they help grip strength for pulls but I am not sure if I have ever seen anyone use them for bench.

Did your quads cramp up on bench? I usually know I am getting that part right when it feels like I just did a squat workout

Also, good job getting the work in when you are busy. It can be a pain to get time for lifting sometimes. It is another reason I like Wendlers approach to a busy life. He has the "Don't Do Jack Shiet" method. You get in, get the big lift work done and get out. 3 working sets and you are done. This may not be the best way to make gains but it does help maintain when you are getting punched in the face by the clock

Fat Grips...good question... I have no freaking idea what they do, lmao! No, honestly what they do is create a marginally larger range of motion (my hands sit about 3/4 inch below the bar). They do make the grip rather uncomfortable though, and I've felt a little bit concerned about dropping the bar since my hands are really small to begin with. This is one of those things that I'll really only do a couple of times per year.

Quads didn't cramp up, but I could 100% see that happening.

Yep, for sure a person can get by with really minimal work. And really, there's no reason to do more than the minimum that's necessary to progress, unless you just like doing it (and I do, but I'm fine not doing it as well).

[CW47]

March 20, 2021 - Max Lower
Finally got in a full workout without interruptions. But I had to get it done fairly quickly. It was my partners birthday today, so she didn't work, but it was her day which means that it was a very busy one. Would've liked to get in 3 sets on the rows, but otherwise I was able to fit in what I needed to .


Conventional Deadlift w/Chains: 275 pounds + 4 chains x 3 reps
These reps were pretty smooth, and I could've done probably a fair amount more weight, but I must have been favoring my left side or something, because my left knee started bothering me.
I programmed 3 rep max's in on the last day of my cycles, knowing that the first days of the new cycle will have me maxing out on the main competition lifts. I did it thinking that it would help my body recuperate a little bit and be fresh. It's honestly not producing that result though. If anything, I am more fatigued and sore after doing 3RM's. I may change it moving forward, and just do a heavy single and keep it further away from failure. I feel like this will be a better primer.

Front Squat: 125 pounds - 5 sets x 5 reps
Not too bad here. After watching back video of the reps, I'll be better off with my feet closer together. I also was leaning forward a little too much. I was wearing a belt, and I think part of the problem is that I just haven't fully acclimated to doing lifts with a belt. I find myself leaning forward a little too much on deadlifts when wearing the belt too. I may just need to loosen it slightly so that I can get a fuller range of motion at the bottom of these lifts.

Lever Row: 55 pounds - 2 sets x 10 reps
Meadows Row: 55 pounds - 2 sets x 10 reps
Supersetted these again. They felt great.


Video shows the deadlift w/chains.

[Filmbuff81]

Great session.

Hopefully the knee feels better.

[CW47]

Great session.

Hopefully the knee feels better.

Knee is feeling just fine today.


March 21, 2021 - Max Upper
Really tight on time yet again, but I think I got in enough work nonetheless. This is supposed to be somewhat of a lighter week anyway, as I prep for max attempts on the competition lifts next week.

Bench Press - Pin Press (1 Pin): 190 pounds x 1 rep
Not sure if this should be easier or harder than a full range bench press. It felt good though. Leg drive was pretty good again today. As tends to be the case when working on something new, it was worst on the max attempt, but still not too bad. I was in such a hurry trying to get this workout in that I totally spaced on the fact that I was really supposed to be maxing out, lmoa. I scaled back the other work after this as a result.

Larsen Press: 140 pounds - 3 sets x 5 reps

Close Grip Floor Press: 125 pounds - 1 set x 10 reps


Video shows the Max Pin Press.

[400Lb Gorilla]

Interesting on the fat gripz increasing ROM on the benchpress. I didnt even think of that being a benefit. Makes sense though.

Those chained pulls were hnnnnnnngggg. I love the sound of chains getting moved around, especially when they got that heavy weight thump at the bottom of each rep If you are not recovering correctly from 3RM, might I suggest using your 3RM number for 5 heavy singles instead? It would keep you from over taxing your body but you would still approach that bar and pull it like you KNOW it is your 3RM lol. That or use your 5RM for doubles or triples. Still, you made those pulls look clean and easy.

How do you like the pin press? I have never really done them but I know a lot of guys swear they are awesome for strengthening weak spots in their ROM

[CW47]

Interesting on the fat gripz increasing ROM on the benchpress. I didnt even think of that being a benefit. Makes sense though.

Those chained pulls were hnnnnnnngggg. I love the sound of chains getting moved around, especially when they got that heavy weight thump at the bottom of each rep If you are not recovering correctly from 3RM, might I suggest using your 3RM number for 5 heavy singles instead? It would keep you from over taxing your body but you would still approach that bar and pull it like you KNOW it is your 3RM lol. That or use your 5RM for doubles or triples. Still, you made those pulls look clean and easy.

How do you like the pin press? I have never really done them but I know a lot of guys swear they are awesome for strengthening weak spots in their ROM

Yeah, I freaking love the sound of the chains. It's so satisfying.

Interesting thoughts regarding the 3RM work. Those ideas will definitely work. I'm undecided on how I'm going to approach it in future cycles right now. I don't want to overcomplicate it, as I have a tendency to do. It just needs to be some kind of submaximal work that will leave me feeling fresh the following week. And to be honest, the 3 rep max's aren't really over taxing me. They feel slightly more taxing than the 1RM's, which isn't necessarily a bad thing at all - it just doesn't accomplish what I wanted for final week of the cycle.

Pin Press... I just did it for the first time in this cycle - once as supplemental bench work, and once for max effort work. I actually liked it quite a lot for both, though I think it's definitely better suited for the supplemental work, probably in a 3-8 rep range. I don't have near enough experience with it to know whether it helps me with sticking points. Time will tell the story on that. But just like a spoto press or paused bench, it for sure is a good tool to help create the habit of maintaining tightness at all times (which is somewhat of a focus point for me right now). I like it so far.

[Anthony21]

Stout training session as per the usual. I remember training a couple times with the lifter who came up with the Larsen Press. Cool guy and strong as hell on the bench for not being able to utilize his legs.

[CW47]

Stout training session as per the usual. I remember training a couple times with the lifter who came up with the Larsen Press. Cool guy and strong as hell on the bench for not being able to utilize his legs.

Oh, nice! That’s very cool that you had the opportunity to train with him.


March 26, 2021
I didn’t do any of my scheduled workouts this week. My department at work moved to a different location within the building, and I was responsible for the move. Had some very long days on short sleep, along with much more physical work than I’m accustomed to.

Yesterday evening I fit in a short workout where I just worked up to relatively light doubles on Squat, Deadlift, and Bench.

Squat: worked up to a 185 pound double.
Bench Press: worked up to a 135 pound double.
Deadlift: Worked up to a 275 pound double.

I already finished part of my Max Effort Lower workout today. Will share it later, when I get a chance to complete the workout.

[CW47]

March 27, 2021 - Max Lower

Squat: 275 pounds x 1 rep [PR]
Squats were pretty decent today. I think the 275 may have moved better than 265 last time I did this. One issue though is that it looks like I didn't get as deep as I wanted. Not too concerned about it since I'm not competing, but I'll try to getter better depth in the future.

Wide Stance Wide Grip Deadlift: 245 pounds - 5 sets x 5 reps
Still working on getting good first reps. It was mostly a poor result in that regard. On pretty much every set, the later reps were easier than the earlier sets, once i had the movement pattern locked in.

Kroc Row: 80 pounds - 3 sets x 10 reps


Video of the Max Squat:

[Anthony21]

Awesome job on the squat PR, especially since it moved better than your 265.

[CW47]

Awesome job on the squat PR, especially since it moved better than your 265.

Thanks man! A new PR is always a good thing.


March 28, 2021 - Max Upper

Bench Press: 180 pounds x 1 rep [PR]
This was a 5 pound PR - first time I've progressed on bench in about 4 months. Attempted 185 - wasn't happening today, but it's definitely there right now on a good day. I believe the improvement this cycle was a result of the more chest focused work - Larsen Press, Paused Bench, and wider grip variations. That will continue to be a focus since getting the bar moving off my chest is still the weakest part of the lift.

Floor Press: 135 pounds - 5 sets x 5 reps
As mentioned in one of my recent posts, I'm taking the leg drive out of this lift. I expected this to be pretty difficult since the last time I did 5x5 it was using some leg drive, and it was still a challenge. Ended up easier than expected today. Not easy, but easier than I expected it to be. Good sign.

Close Grip Bench Press - 2 Board: 125 pounds - 3 set x 10 reps
Worked on tucking my elbows. Have a tendency to flare them, and that seems to be contributing to some of my elbow pain. It went reasonably well.

Video of the Bench PR.