Very nice deadlifting - I really need to start training mine more!
Thank you, obviously this week was reaaly mediocre but that’s the cost of pulling hard.
I actually fully recovered today (dls were on wednesday) and the key to the recovery lies in yesterday’s beer and party.
Back in black:
BTN push press 5 x 95 kg (209 lbs) PR!
Slooow but steady road to 4-plate front squat, the ultimate goal of 2016…
PR 2 x 145 kg (319 lbs) beltless. RPE 9?
Solid triple would give me 160 kg beltless front squat. That’s the next short-term goal.
Conventional deads, sweet gains are coming after a few months of sumo:
4 x 5 x 180 kg (396 lbs) hook grip, around 3 min rest. Last set was still fast, RPE 7-8. Sets with 5 kg less 1 month ago felt way harder.
BTN push press
4 x 6 x 92.5 kg (204 lbs) PR
Same here!
That and stronger overhead pressing.
Yeah, stronger overhead definitely.
FRIDAY - New “PR” in total volume - it’s the first time ever I came to the gym and did literally THREE working sets (no time)
Bulgarian…ish thought in 5 steps - 1. make sure to be sore 2. feel like sleeping 3. get to the gym 4. break a record or two 5. get out.
Front squat - sleeves, no belt
3 x 140 kg (308 lbs) PR, looks kinda smooth, RPE 9 or below
SUMO deadlift - straps, no belt
2 x 12 x 170 kg (375 lbs) - PR but not quite impressive compared to my best (9 x 190) but It hurt. BADLY.
160 kg AMRAP skwaats soon.
Previous push press best: 5 x 95 kg (209 lbs) as a first work set
Today’s push press:
4 x 5 x 90 kg (198 lbs) lightweight baby
6 x 95 kg (209 lbs) PR - 1 rep more and after four work sets 
Btw, conventional deadlift singles up to 205 kg (452 lbs) lightning fast, hook and beltless
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Mad bro returns.
8 x 160 kg (352 lbs).
RPE over 9000.
Road to 200 kg.
Edit: seems like my eccentric can be TOO fast and that’s why I lost position. Regardless, slow and steady progress to not doing 2-part good morning-squat.
Edit 2: I’m going to run a Bulgarian for one training block (3 weeks?).
Simply, I want to resensitize myself to volume.
Even though my intensity is quite low - 65-85% 1RM, mostly beltless - I still do 50-70 skwaats per week. Short high-intensity low-volume will be a nice change of pace.
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Lightish beginning of max-everyday block
Day 1 - Front squat up to 145 kg (319 lbs), no belt, no sleeves
Day 2 - High-bar up to 165 kg (363 lbs) no belt, w/ sleeves
Super easy. Next short-term goal - 4 plates, belt, no mental arousal.
=== PR city ===
Behind the neck push press
5 sets between 90 and 97.5
6th set: 5 x 97.5 kg (215 lbs)
Snatch-grip deadlift (PR because I haven’t done them for a long time)
5 x 160 kg (352 lbs) straps, no belt = 70%ish of conventional max, not that bad.
HAPPY EASTER EVERYONE 
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I like the sound of the Bulgarian phase, I can see a 200+ squat coming for you soon. 8x160kg is impressive.
Thank you, heavier weights will certainly break some mental barriers.
The first one has been already broken:
High-bar back squat, sleeves, no belt
Ramp to 2 x 170 kg (374 lbs) PR
Almost exactly one year ago I was doing 1RM tests after 915 program.
grinder 162.5 low bar with a belt, not really sure about depth.
And then I failed miserably with 170 kgs.
Interestingly enough, that was the heaviest weight I have ever had on my back - I was focusing on 1. high-bar 2. doing ATG and beltless 3. Bringing up the front squat 4. doing high-rep AMRAPs instead of 1-3RM
Today’s 170 was smashed for a solid RPE 8 double, no excitement, no music and no belt (which gives me around 10 kgs).
B1. Clean - improving the technique
4 x 3 x 102.5 kg (226 lbs) easy
C1. Deadlift
8 x 3 x 160 kg (352 lbs) EMOTM = how to do a cardio in 7:30 min.
D1. A lot of cake
Tuesday, 29th
Unexpected cake power
Bench
7 x 117.5 kg (259 lbs) +2.5 kg PR
Front squat
2 x 147.5 kg (325 lbs) +2.5 kg beltless PR
DEADLIFT PARTY
6 x 205 kg (452 lbs) PR
1 rep in the tank I think but I tried not to snap my shit. 1 month ago I did 7 x 200 but everything hurt for the next few days and I couldn’t finish my workout.
Today it felt quite good so I decided to find out what can I squat after heavy deads.
Paused back squat
Ramp to 1 x 160 kg (352 lbs) tied PR
then 1 x 170 kg (374 lbs) beltless, no pause
Finished with 15 sets of rows, chins and machine rows to get that thick baaack.
Friday was an off day and today I finally recovered from deads.
High-bar back squat
Doubles up to 2 x 170 kg (374 lbs) = tied beltless PR. Felt quite heavy.
1 x 180 kg (396 lbs) w/ belt to finish strong. Much better than the previous double.
4 plates & welcome to 2x bodyweight squat club
B1. Clean, slow first pull
6 x 3 x 102.5 kg (226 lbs) lightweight, volume accumulation
C1. Snatch-grip deadlift w/ straps
Ramp to 5 x 165 kg (363 lbs) +5 kg PR in 1 week, eaasy
D1. Chins
6 sets, between BW and +15 kgs.
E1. Renegade row
I did them often in the past and I completely forgot how brutal and punishing they are.
2 sets, only 35 kg per side. Obliques were crying.
Day 12 of max-everyday.
After long long winter temperature in Warsaw jumped from “freezing cold, chattering teeth” to “wear only a T-shirt and sweat like a pig”. In TWO days
That means 2 things.
The first one is basketball and callisthenics in the park nearby:
10x10 ring chin ups
10x10-20 dips (superset)
some casual basketball
The second one is a set of PRs which are coming coon.
Front squat
1 x 155 kg (341 lbs) no belt, eaaasy. +5 kg PR
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Front skwaat maaadness this week.
2 x 150 kg (330 lbs) no belt w/ sleeves.
+2.5 kg PR and a lot faster. Legit RPE 9.
4 plates, I will smash you soon
Edit: Interesting note, fronts feel much better and natural than high-bar lately. Weirrrd.
I’ve had the same exact experience.
Maybe that’s because I’m alternating front squat and back squat days now.
Obviously the absolute load is 15-20% lighter on fronts than on back squats so it always feels better to squat with a plate less.
Nonetheless…
High-bar back squat
Ramp to 2 x 170 kg (374 lbs) no belt (=PR, usually a daily max)
Felt good so I put a belt on:
1 x 180 kg (396 lbs) (previous PR)
1 x 185 kg (407 lbs) 400# club bitch, PR.
B1. Cleans are getting much more comfortable…
8 x 3 x 102.5 kg (226 lbs) (simple weekly progression, 4x3 then 6x3 then 8x3)
C1. Snatch deadlift
5 x 170 kg (374 lbs) +5 kg PR. It’s a third week of linear progression and still light.
After a few sessions of really poor push pressing…
easy 5s with 90 and 95…
3 x 5 x 100 kg (220 lbs) PR +2.5 kg 5RM and for 3 sets across
120 kg push press just around the corner.
Other not impressive notes:
Deadlift singles up to 2 singles @ 210 kg, no belt, hook grip, mortal kombat theme in earphones.
So damn heavy but I’ll test 210 AMRAP in 2 weeks.
ACCESSORY PR CITY (in random order)
100 kg clean with no warm-up - I racked a 100 kg bar left by someone else on the floor because I was too lazy to remove the plates.
+1 to comfort zone size
BTN push press
5 x 102.5 kg (226 lbs) daaamn easy PR
(according to my log I added 32.5 kg to my push press in 22 weeks! Holyshhh… I couldn’t add 32.5 kg to my OHP in 3 years of lifting LOL)
Snatch-grip deadlift
5 x 175 kg (385 lbs) +5 kg PR, the fourth week of snatch deads. Straps, no shoes, full cheating
Skwaats feel like shit though.
Or nah.
Front squat
3 x 150 kg (330 lbs)
NO BELT
NO SLEEVES
PR
No form check video because it’s still on my friend’s cam.