Front squat 140kg x3 
week 2 of bench cycle- hit a long coming milestone tonight. finally hit a 2 times BW bench. I’ve benched more and plan to hit bigger numbers over the next two weeks but tonight i hit 510 at a BW of 255.
also hit an all time weight PR on floor press- floor press- very long pause, legs straight 505x1 +10lb PR
hit foam press after floor press. the plan was to go 10lbs heavier than my full ROM bench set tonight. worked up to 520 on foam press. felt light and easy… unfortunately when i backed off to 510 for the full ROM bench my left tricep cramped at the elbow. luckily i was able to stay with it and complete the rep. next week i’ll use the foam press to work up to my full ROM set instead of doing a back off.
foam press 520x1
full ROM back off set- 510x1
12-19-2009
Box Squat (14")
370x1 (+35 lbs - no belt)
Damn, I need a belt.
Front Squat - 250lbs (45lb PR)
Back Squat - 330lbs (15lb PR)
[quote]ALKoHoLiK wrote:
Front Squat - 250lbs (45lb PR)
Back Squat - 330lbs (15lb PR)
Great work buddy
Thanks man.
I was really surprised at the Front Squat. That is a 45lb PR
How did my form look on both?
2009-12-21
High Anderson Squat (4" abv parallel)
430x1 (PR +20lbs)
375x5 (PR +30 lbs)
Strict OHP
140x12 (+5 lbs)
320X2 Box Squat. Prior best was 315 for a Single. Onward and Upward!
[quote]ALKoHoLiK wrote:
Front Squat - 250lbs (45lb PR)
Back Squat - 330lbs (15lb PR)
Form looked pretty good, good choice on the Underoath!
hit a bench pr yesterday:
3x3x242lbs
i hope ill get the 275x1 till new year!
BTN PP - 230 - 192
[quote]ALKoHoLiK wrote:
Thanks man.
I was really surprised at the Front Squat. That is a 45lb PR
How did my form look on both?[/quote]
Try to lock your posture in on front squats but other than that looked really good.
I started 5-3-1 at the first of September and have hit 20 new PR’s since then. Was down in my back for nearly a month so that hindered progress, but it looks like things are healed up and I’m moving along:
9/2/2009 Bench 313
9/4/2009 Squat 433
9/8/2009 OHP 178
9/9/2009 Bench 325
9/11/2009 Squat 437
9/13/2009 OHP 196
9/14/2009 DL 440
9/16/2009 Bench 336
9/20/2009 Squat 438
9/21/2009 DL 448
10/2/2009 Squat 458
10/4/2009 OHP 198
10/5/2009 DL 451
10/7/2009 Bench 340
11/15/2009 DL 460
11/21/2009 Bench 348
11/22/2009 DL 462
11/25/2009 OHP 201
12/14/2009 Squat 469
12/18/2009 OHP 205
Got a Powerlifting competition coming up in February (Brute Strength Clssic in Norfolk, VA) and would really like to bring my weights up enough to qualify for a Class I ranking in the 259# weight class. This is my first meet, so I’m setting the bar high!
Monday and today I did a 330 deadlift for 12 reps and a bench press of 220 for 8 
Deadlift 405 today… I weigh 153 today and compete at 148lbs.
[quote]VTBalla34 wrote:
I started 5-3-1 at the first of September and have hit 20 new PR’s since then. Was down in my back for nearly a month so that hindered progress, but it looks like things are healed up and I’m moving along:
9/2/2009 Bench 313
9/4/2009 Squat 433
9/8/2009 OHP 178
9/9/2009 Bench 325
9/11/2009 Squat 437
9/13/2009 OHP 196
9/14/2009 DL 440
9/16/2009 Bench 336
9/20/2009 Squat 438
9/21/2009 DL 448
10/2/2009 Squat 458
10/4/2009 OHP 198
10/5/2009 DL 451
10/7/2009 Bench 340
11/15/2009 DL 460
11/21/2009 Bench 348
11/22/2009 DL 462
11/25/2009 OHP 201
12/14/2009 Squat 469
12/18/2009 OHP 205
Got a Powerlifting competition coming up in February (Brute Strength Clssic in Norfolk, VA) and would really like to bring my weights up enough to qualify for a Class I ranking in the 259# weight class. This is my first meet, so I’m setting the bar high!
[/quote]
great progress hoss!!! me and my guys are going to do that meet as well. I’ll be in the 259lb class as well. i look forward to meeting you. if you need any help, look us up. just lookd for ugly, uglier, and ugliest (me).
pretty good night. bodyweight sitting at 255. this was week 3 of the 4 week bench cycle. very happy with the progress.
floor press-long pause
510x1 +5LB pr
bench press- touch and go 515x1 +5lbs from last week. slowly moving past the 2 time bodyweight bench
damn meat you´re an animal!
im feelin kind of weak to post afcter this but today i hit a new bench pr: 275@170lbs
[quote]diekatze wrote:
damn meat you�´re an animal!
im feelin kind of weak to post afcter this but today i hit a new bench pr: 275@170lbs
a PR is a PR. just keep moving forward. Besides, you’re not a fat bastard like me.
Front Squats off pins- 455x1 +45lb PR
i was very happy with this lift but pissed at myself for dropping the bar on the pins. during the setup i take in my breath and then hold it throughout the lift. this set took much longer to setup and perform. i ran out of air at lockout and started to blackout. i’ve gotten really good at managing blackouts over the years. i don’t freak out and can usually recover quickly without fully passing out. that’s why i held the lockout so long. unfortunately i wasn’t fully recovered and as i started to decend the room started spinning and i lost my balance and the bar slipped. i would have been really pissed if i had bent one of our good bars.
