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Month: June 2016

6/14/2016

Squat
215 x 3
270 x 3
325 x 3
377.5 x 3
432.5 x 3
460 x 1
472.5 x 1
485 x 1
500 x 1

Bench Press
125 x 3
157.5 x 3
190 x 3
220 x 3
252.5 x 3
267.5 x 1
275 x 1
282.5 x 1
292.5 x 1

Squat/Bench progress, comparison, form check

For the past 4 1/2 weeks I’ve been doing a high intensity/high frequency program that has me squatting and benching 4 days per week, working up to singles of 85, 87.5, 90 and 92.5% (training log).

To try and gauge progress and make sure form is ok, I recorded my daily maxes today and wanted to compare them to my most recent openers.

Squat
1st Lift – April 16, 2016 – 485 lbs
2nd Lift – June 13, 2016 – 500 lbs

Bench Press
1st Lift – April 16, 2016 – 281 lbs
2nd Lift – June 13, 2016 – 292.5 lbs


I’m feeling really good about how each are progressing. I’m going to do 3 more weeks of this, then a 4 week peak leading up to my next meet on August 6.

6/13/2016

Squat
215 x 3
270 x 3
325 x 3
377.5 x 3
432.5 x 3
460 x 1
472.5 x 1
485 x 1
500 x 1

Bench Press
125 x 3
157.5 x 3
190 x 3
220 x 3
252.5 x 3
267.5 x 1
275 x 1
282.5 x 1
292.5 x 1

Knee Raises on Dip Bars
12
12
12

6/11/2016

Heavy-ish deadlifts followed by what felt dangerously close to being cardio. I’m also going to start adding 3×12 core exercises (randomly selected, depending on mood)¬†at the end of every workout. I started doing that Thursday, and my lower back seems happier. Seems my abs are weak compared to the rest of me.

Sumo Deadlift
250 x 3
315 x 3
377.5 x 3
440 x 3
502.5 x 3
532.5 x 1
532.5 x 1
532.5 x 1
532.5 x 1
532.5 x 1

Wide Stance Box Squat
250 x 9
250 x 9
250 x 8

Dumbbell Bench Press
75 x 16
75 x 10
75 x 8

Conventional Deadlift
310 x 12
310 x 10
310 x 8

Knee Raises on Dip Bars
12
12
12

6/10/2016

Not sure if I just didn’t sleep well or what, but couldn’t hit my daily max on bench today.

Squat
215 x 3
270 x 3
322.5 x 3
377.5 x 3
430 x 3
457.5 x 1
470 x 1
485 x 1
497.5 x 1

Bench Press
125 x 3
157.5 x 3
187.5 x 3
220 x 3
250 x 3
265 x 1
272.5 x 1
282.5 x 1
247.5 x 3
247.5 x 3

6/9/2016

Squat
215 x 3
270 x 3
322.5 x 3
377.5 x 3
430 x 3
457.5 x 1
470 x 1
485 x 1
497.5 x 1

Bench Press
125 x 3
157.5 x 3
187.5 x 3
220 x 3
250 x 3
265 x 1
272.5 x 1
282.5 x 1
290 x 1

6/8/2016

To save money on a renovation in one of our remote offices, my boss has recruited some of us to do things like hang pull carpet, move furniture, run new wiring, etc. once a week, normally Tuesday or Wednesday. This has started to affect my recovery, so I decided that until this renovation is done, I’m going to just make Wednesday a rest day. It is a light deadlift day that probably isn’t necessary anyway, so I don’t feel bad doing this.

Sumo Deadlift
250 x 3
315 x 3
377.5 x 3
440 x 3

6/7/2016

Squat
215 x 3
270 x 3
322.5 x 3
377.5 x 3
430 x 3
457.5 x 1
470 x 1
485 x 1
497.5 x 1

Bench Press
125 x 3
157.5 x 3
187.5 x 3
220 x 3
250 x 3
265 x 1
272.5 x 1
282.5 x 1
290 x 1

6/6/2016

Squat
215 x 3
270 x 3
322.5 x 3
377.5 x 3
430 x 3
457.5 x 1
470 x 1
485 x 1
497.5 x 1

Bench Press
125 x 3
157.5 x 3
187.5 x 3
220 x 3
250 x 3
265 x 1
272.5 x 1
282.5 x 1
290 x 1

6/4/2016

Smooth sailing today.

Sumo Deadlift
250 x 3
312.5 x 3
375 x 3
437.5 x 3
500 x 3
532.5 x 1
532.5 x 1
532.5 x 1
532.5 x 1
532.5 x 1

Wide Stance Box Squat
245 x 10
245 x 9
245 x 8

Dumbbell Bench Press
75 x 16
75 x 9
75 x 8

Conventional Deadlift
305 x 12
305 x 8
305 x 7