MON MAR 11
AM
FRONT SQUAT
singles up to 275, 295, 320, 330
PM
SQUAT
singles up to 396, 441, 474
419x3
TUES MAR 12
AM
BENCH
280x1
265x3x3
PM
SQUAT
405x1
445x1
365x2x2 (high bar, 3 count pause)
Benching was pretty good today, not PR levels but the technique felt good. The squats were ok, I used a crappy gym bar so it was bouncing up and down and trying to slide off my back but 445 felt good, it might have gotten a little in front right out of the hole. The high bar squats were way harder than I expected.
Monday’s squats
WEDS MAR 13
SQUAT
415x1
450x1
*add 20" box
485x2
I suck at box squats, I really thought I’d be doing reps way over 500 with how damn high the thing is. Something to bring up, still heavier than last week.
THURS MAR 14
SQUAT
396x1
441x1
485x1
501x1
441x5 → PR?
Damn good night of squatting, hit a 500+ beltless squat for the first time in a long time and felt like I had another 5-10 lbs. in the tank. I was only planning a triple with 441 but it felt so good I went for 5, I’m pretty sure that’s an all time 5 rep PR. Pretty stoked about this. Bodyweight has been slowly climbing and I’m up around 215 right now.
FRI MAR 15
SQUAT
415x1
440x1
4x3 weighted pullups (53#)
Fast session, got some work in.
MON MAR 25
SQUAT
405x1
455x1
405x3
365x3 (high bar)
BENCH
275x1
285x1
incline DB press 70x15
Back from a week in Cuba, a little rusty but a good start
TUES MAR 26
SQUAT
415x1
435x1
*add 20" box
455x3
Everything felt heavy today. I was out to lunch mentally.
WEDS MAR 27
SQUAT
415x1
450x1
PRESS
155x1
165x1,1,1
THURS MAR 28
AM
FRONT SQUAT
295x1
315x1
335x1
295x3
PM
SQUAT
396x1
453x1
485x1
SAT MAR 30
SQUAT
396x1
453x1
*add reverse green bands
519x4
threw the reverse bands on to handle some extra weight. 520 is my beltless PR and I hit it for 4 reps easy today. I think when I max again I can surpass that.
MON APRIL 01
AM
FRONT SQUAT
295x1
315x1
340x1
350x1
315x2
30 min break
BENCH
295x1
275x3
275x3
incline DB press 70x16
PM
SQUAT
396x1
453x1
DEFICIT DEADLIFT
495x1
525x1,1
4" BLOCK PULLS
505x2,3
TUES APRIL 02
SQUAT
415x1
455x1
375x2x2 (high bar)
WEDS APRIL 03
SQUAT
415x1
455x1
KLOKOV PRESS
105x1
120x1
130x1
100x5
THURS APRIL 04
SQUAT
396x1
453x1
496x1
BENCH
4 singles @ 275
2 singles @ 285
FRI APRIL 05
FRONT SQUAT
295x1
315x1
330x1
8x2 weighted pull ups (65#)
Could have gone higher on the front squats but didn’t have enough time before work.
SAT APRIL 06
SQUAT
396x1
453x1
Not a whole lot of volume today
MON APRIL 08
AM
FRONT SQUAT
300x1
325x1
355x1
305x2
PM
SQUAT
396x1
463x1
485x1
430x3
TUES APRIL 09
SQUAT
415x1
455x1
BENCH
295x1
255x5,5,5