Nate's Log

[Nate B]

12-Week Strength - Week 13:

Wednesday, 3/13:
Bodyweight = 213.8

Worked up to my last warmups today. 3 days until meet day.

Squat:
315x1

This may have been the best squat from a technique standpoint that I've executed maybe ever in my life. Timed up setting my knees and reaching my hips back better, then the "chest up" and "drive your shoulder blades into the bar" cues finally clicked. Picture perfect from a bar path standpoint and felt effortless, as I guess a single at around 83% should feel, but still - I didn't hit that slight sticking point when the bar gets kicked out onto my toes so there was no hitch in the rep. Hopefully this is a good sign and something I can get better at replicating going forward.

Bench:
225x1

Smooth.

Deadlift:
325x1

Effortless and smooth. Hopefully my back is solid on meet day.

[Nate B]

MEET DAY:

Saturday, 3/16:
Bodyweight = 96.35 kg (212 lbs)

I was surprised that I weighed in that light. Maybe my scale at home is off by a pound or two, but I haven't weighed in at less than 213 for at least 6 weeks or so. I wasn't even restricting water or food before weighing in (drank about a liter of water, some coffee, and ate a clif bar prior to weighing in). My wife ran out and picked up some Chipotle while I was going through the whole equipment check & weigh in process, so I pounded that after I weighed in and felt ready to go.

Squat:

Attempt 1 = 155 kg (341 lbs) -- 3 whites
Attempt 2 = 165 kg (363 lbs) -- 3 whites
Attempt 3 = 170 kg (374 lbs) -- 3 whites

Going 3/3 was honestly huge for my confidence for the rest of the meet. I wasn't nervous hardly at all (more anxious to finally get started) during equipment check, weigh in, or warmups, but once I was standing on deck for my first attempt, the nerves really kicked in. Thankfully, I absolutely smoked 155 kg (as expected). I was so relieved that I actually didn't wait for the rack command, but fortunately the head judge gave the command relatively quickly and I was just beginning to step forward to rack it as she gave the command. I was definitely more careful for my next two attempts.

I had two loads in mind for my third attempt - 170 and 172.5 - that I was going to decide on depending on how my second attempt at 165 kg went. 165 got 3 whites, but moved a little slower than I would've liked, so I went for 170 for the third. 170 was a bit of a grind, but ultimately got 3 whites. I think I may have possibly had 172.5 kg in me, but wasn't sure and ultimately didn't feel like I left any weight on the bar. At the end of the day, I was really happy with 170 kg because had I gone for 172.5 instead and missed it, I think it would've really hurt my confidence and affected me for the rest of the meet.

A side note - I felt it at the time and the videos my wife took confirmed it - I was absolutely burying these squats. I thought 172.5 kg was probably in me had I squatted to a more ideal depth, but after watching the three guys lifting before me get red lights for depth on their first attempts, I REALLY didn't want to get called for depth!

Bench:

Attempt 1 = 110 kg (242 lbs) -- 3 whites
Attempt 2 = 117.5 kg (259 lbs) -- 3 whites
Attempt 3 = 122.5 kg (270 lbs) -- 3 reds, no lift

The press commands at this meet were definitely not outrageously slow, but were still a little slower than I was expecting. A lot of guys were missing lifts, so I don't think I was the only one that felt that way. I smoked the first attempt of 110 kg (a common theme for the meet since I was basically opening with RPE 7s). The second attempt at 117.5 kg was a little slower than I expected, but I also got a bit slower press command than my first attempt. I figured that I didn't do a good enough job of keeping the bar paused motionless on my chest and that I'd do a better job on the third attempt. I almost went up to 125 kg but decided on 122.5 kg because one of my goals for the day was to go 9/9 and I thought for sure that 122.5 kg was in the bag. I ended up getting stuck about 4" off my chest and the spotters had to take it - I was honestly shocked that I didn't get it up. After watching the video of the attempt, I flared my elbows out off the chest and I think that killed me. I guess I need to focus on my bench technique in addition to my squat technique before my next meet, because I'm clearly not very good at grinding benches.

Deadlift:

Attempt 1 = 160 kg (352 lbs) -- 3 whites
Attempt 2 = 167.5 kg (369 lbs) -- 3 whites
Attempt 3 = 177.5 kg (391 lbs) -- 3 whites

My back felt great all day, so I decided that I was going to deadlift to at least get a total on the board. My first two attempts were very easy and I considered going for a heavier third attempt, but I wanted to walk away from the meet with a healthy back, so I sandbagged it a bit and just went up 10 kg from my second attempt to 177.5 kg. 177.5 kg honestly felt and moved like an RPE 8.5, which was somewhat frustrating because I knew I had a lot more in me, but was also encouraging because I know that I'm actually not too far off at all from my pre-injury strength levels (I was doing around 395 lbs for singles @ 8 before the back tweak). Still, every other lifter was going all out on their third attempts, including a couple guys trying to set state records, so I'd be lying if I wasn't a little bummed out that I didn't get to grind out a third attempt while the rest of the lifters and the spectators cheered me on. There's always next time though.

TOTAL:

8/9, 465 kg (1,023 lbs).

Thoughts:

The Meet:

I had three goals going into the meet: 1. Walk away with a healthy back. 2. Total at least 1,000 lbs, 3. Go 9/9. I only hit 2 out of 3 of my goals, but was still pretty pleased since the first two were the more important ones to me. Overall, even though I didn't go 9/9 and ultimately didn't total as high as I would've liked, I had a lot of fun and definitely want to compete again in the future. I don't have anything to compare to since this was my first meet, but I thought that it was very well run. There were four warmup areas for all three lifts, which was very convenient, and everything was timed out very well - if you take out the waiting around for equipment check and weigh-in, the lifting itself only took about 3.5 hours. I also loved the overall environment of the meet - everyone (from the other lifters to the judges to the spectators) had a very laid back, friendly, and supportive attitude. I don't know if every meet will be this good in terms of the vibe, the pace, and the ample warmup equipment, but based on my experience at this meet, I can't wait to compete again and break my meet PRs.

12 Week Strength:

I don't feel like I can give an adequate evaluation of the effectiveness of this program since I was injured for pretty much all of it. I also exposed a form flaw in my squat (goodmorning squat) that I think both contributed to my back injury (overuse over time) and to my squat progress stalling in the middle of the program. As for my bench, while I saw great improvements to my "competition bench" throughout the duration of the program (+20 lbs to my e1RM), it didn't translate into meet day results. However, I think that this is definitely on me rather than the program. Going forward, I need to pause my competition bench reps in training a half second longer, as well as clean up my elbow flare under heavy loads. I don't think that my poor bench performance at the meet was due to a lack of pressing strength, but rather I didn't train an appropriate pause length and my technique broke down. Given how much stronger my bench got in training, though, I will run this program again in the future and hopefully see similar results with my squat and deadlift once my technique is improved and my back isn't hurt.

I will give this program another try once it comes time to prep for my next meet. There are a couple that I'm considering that take place in the late summer or early fall. For now, I'm going to take a break from the competition lifts for 3 weeks or so and run a little moderate volume, moderate intensity recovery block with some variations of the competition lifts, then run a hypertrophy/volume block with a little more specificity after that (probably will use the 7 Week Hypertrophy framework and make some modifications). My goal will be to do a lot of reps at manageable intensities (70-75% range) and really focus on my squat and bench technique, in addition to slowly building my deadlift strength back up. I also plan to spend about 5 weeks in a caloric deficit to cut some body fat (I'm at about 18% right now) then continue to bulk after that. I want to fill out the 105 kg (231 lbs) weight class a little more, but don't want to get too fat in the process.

[Nate B]

Monday, 3/18:
Bodyweight = 214.2

After focusing on heavy competition lifts in a very structured program for the last couple months or so, I'm going to do a bit of my own programming and focus on some less specific variations for 3 to 4 weeks at more light-moderate loads (around 70-75%) - sort of a mental and physical recovery block. I'm also going to try to cut a little body fat during this same time, with the goal to cut down a little closer to 15% than what I'm currently at (18%) then start slowly bulking again to try to keep filling out the 105 kg / 231 lbs class. Basically, I'm just going to have some fun messing around with some variations and supplemental lifts while losing a few pounds.

SSB Squat:
220x8 @ 6
230x8 @ 7
240x8 @ 8

I had more than 2 reps left in the tank for the top set of 235x8 if I let my form break down, but I really want to work on my technique and be conscious of bar path now that my main focus for a while isn't just to lift the most weight on the bar. Still lifting my hips a little faster than my chest on most of these reps, but not too bad. This is going to be a process - I'm not going to be able to erase years of bad habits in a few weeks.

CGBP, TnG:
155x10 @ 6
160x10 @ 7
165x10 @ 7.5

Barely rested between the @ 6 and @ 7 sets and rested about 3-4 minutes before my top set, so I undershot a bit. Really focusing on keeping my elbows tucked, as well as touching the same shot on my chest and returning the bar to the same spot above my shoulders every rep.

T-Bar Rows, Myo-reps:
95x16 @ 8
95 x 5, 5, 5, 4

95 was a little too easy - will probably give 100 or 105 a try next week.

DB Curls:
35s x 15x2 @ 8
35s x 13 @ 8

Cable Rope Triceps Extensions:
110x14x2 @ 8
110x13 @ 8

[Nate B]

Wednesday, 3/20:
Bodyweight = 212.2

Slingshot Bench:
205x8 @ 6
215x8 @ 7
225x8 @ 8

I'm doing slingshot bench as my main bench for the next three weeks because it's fun to rep out what would feel a lot heavier raw. Again, I just sort of want a break from ultra specific competition lifts for a bit before getting back into it.

RDL:
225x10
245x10 @ 7
255x10 @ 8

Pretty close load-wise to where I was at before rehabbing my back. I think my strength will come back a lot faster than I initially thought/dreaded. Posterior chain was solid for all these reps.

Seated DB OHP, Myo-reps:
40s x 16 @ 8
40s x 5, 5, 4

I thought that 40s might be a bit too easy after the activation set, but I gassed pretty quickly on the subsequent sets.

Chins:
29 reps in 5 mins

Ab Wheel Rollouts:
45 reps in 5 mins

[Nate B]

Friday, 3/22:
Bodyweight = 210.8

2" Deficit Deadlift:
255x8 @ 6
265x8 @ 7
275x8 @ 7.5

I was initially going to do hex bar deadlifts - I had never done them before and thought it would be fun - but decided pretty quickly to ditch them. Maybe I was doing them wrong, but I primarily felt them in my quads and upper back and not much if at all in my glutes, hamstrings, or lower back. Felt less like a hip hinge and more like a quarter squat. I did some deficit deadlifts instead, because I figured that it would be beneficial to get my back a little more active again. I'll probably stick with them for the next couple weeks or so, but I also might give sumo a try or something.

Incline Bench, TnG:
135x10 @ 6
145x10 @ 7
155x10 @ 8

Had initially planned on pausing these reps, but that got old by about rep 6.

Belt Squat:
+120x10 @ 6
+130x10 @ 7
+140x10 @ 8.5

I felt like I might've been shooting my hips back out of the hole, so I filmed my final set and sure enough I was. I think I might drop the weight next week and really focus on technique. I also will play around with where I stand relative to where the cable for the belt squat comes out of the floor - it feels like I'm setting up with it behind my balance point, which might have also been forcing me to shift my weight back out of the hole.

Leg Press, Myo-reps:
450 x 15 @ 8
450 x 5, 5, 5, 4

I could barely stand up and walk around after these. Made sure to keep my lower back glued to the seat, which made these a little harder than they've been in the past.

BB Curls:
70x15x2 @ 8
70x13 @ 8

Cable Rope Triceps Extensions:
110x15x2 @ 8
110x14 @ 8

LISS Cardio:
30 mins treadmill - 3.5mph, 10% incline

Monday, 3/25:
Bodyweight = 210.4

SSB Squat:
220x8 @ 6
230x8 @ 7
240x8x3 @ 8, 8, 9

Technique was about the same as last week. Some reps were good, others I fell back into bad habits. It obviously becomes worse the more fatigued I get during a set. I'm trying to focus on keeping a proud chest and not pulling down on the handles out of the hole, thus cheating the lift with my back. I definitely felt the increase in volume compared to the previous few weeks on the last working set of 8.

CGBP, TnG:
160x10 @ 7
165x10 @ 7.5
175x10 @ 9
165x10 @ 8

Last set of 165 was a roughly -5% load drop from the top set @ 9.

T-Bar Rows, Myo-reps:
100x15 @ 8
100 x 5, 5, 5, 4

100 felt a little more appropriate than 95 did last week.

DB Curls:
35s x 15x2 @ 8
35s x 14 @ 8

Cable V-bar Triceps Extensions:
120x15x2 @ 8
120x14 @ 8

[Nate B]

Wednesday, 3/27:
Bodyweight = 209.6

I might be losing weight too fast. I did a lot more volume than I've accustomed myself to, but my session RPE for today was about a 9 or 9.5 and I just felt wiped out.

Slingshot Bench:
205x8 @ 6
215x8 @ 7
225x8x3 @ 8, 8.5, 9

Gassed pretty fast after the first set of 8. My conditioning is trash right now after the peak, need to build it back up.

RDL:
245x10 @ 7
255x10 @ 8
265x10 @ 9
250x10 @ 8.5

I felt a slight twinge in my back on the way down for my first rep of every set, but the next 9 I felt fine. Something to keep an eye on.

Belt Squat:
+110x10 @ 7
+120x10 @ 8
+130x10 @ 9
+90x10 @ 6.5

Did belt squat today instead of Friday. I was firing my hips a little too much out of the hole and cheating these reps, so instead of the -5% drop I just dropped down to a 45 on each side and somewhat did tempo reps, really focusing on driving out of the hole with my quads.

Seated DB OHP, Myo-reps:
40s x 16 @ 8
40s x 5, 5, 5, 4

Definitely trying 45s next week.

Chins:
40 reps in 7 mins

Ab Wheel Rollouts:
60 reps in 7 mins

Friday, 3/29:
Bodyweight = 208.8

I'm definitely going to increase my calories a bit going forward - I'm almost to my goal weight after two weeks and I don't feel very good toward the end of training sessions. I also think I may have increases volume too fast, because I had a mini flare up in my back. I'm pretty frustrated right now, and not sure what I'm going to do as far as training going forward. We'll see how I feel after some time passes, but I need to keep doing something while in a deficit so I give myself a better chance at not losing muscle.

2" Deficit Deadlift:
245x8 @ 6
255x8 @ 7
265x8x2 @ 8, 8

My back felt a little off today, but I waited to see if would die down after I got through some warmups and working sets. It somewhat did, but started feeling worse after my second set @ 8 so I didn't do my third. Managed to get through the rest of my lifts for the day, but my back feels tender. I think I did a little too much too fast. I'll have to change my programming going forward and build myself back up a little slower. It's frustrating because my glutes and hamstrings feel more than strong enough to move the weight, and my back looked solid on video, but it just hurts. Deficits might not have been the best choice as well. I'll try something in a more manageable ROM.

Incline Bench, TnG:
145x10 @ 7.5
150x10 @ 8
155x10 @ 9
145x10 @ 8

Man, I just didn't have it today - probably due to lifting in the morning (I usually lift in the afternoon/evening and have always just felt weaker in the morning).

SSB Squat:
200x10 @ 7
210x10 @ 8
220x10 @ 9
210x10 @ 8.5

Opted for SSB squats over leg press because I can tend to unintentionally lift my butt off the seat of the leg press, and with my back already not feeling very good I didn't want to risk aggravating it more. I had to go a little lighter than earlier in the week, but I did a better job of staying over midfoot. Still, only about half of the reps were acceptable, but that's progress.

DB Curls:
35s x 15x2 @ 8
35s x 13 @ 8

Cable Rope Triceps Extensions:
100x15x3 @ 8

[Nate B]

Monday, 4/1:
Bodyweight = 212.6

SSB Squat:
220x6 @ 6
230x6 @ 7
240x6x3 @ 8, 8.5, 9

I dropped the volume a bit (from sets of 8 to 6) for the sake of not killing myself while on a deficit, and backed off the weight a little bit for the sake of good technique. While my first instinct out of the bottom is to raise my hips (especially as I fatigue) I have at least started to get a little more aware of when I goodmorning out of the hole. When I don't allow myself to goodmorning it, I'm less strong (for now), but technique continues to slowly improve.

CGBP, TnG:
165x10 @ 7
175x10 @ 8
180x10 @ 8.5
170x10 @ 8

I'll be approaching my competition bench number before too long if I keep this up. Between my lower back, deadlift, and squat technique issues, benching is currently the only thing that's motivating me to keep coming into the gym.

T-Bar Rows, Myo-reps:
100x15 @ 8
100 x 5, 5, 5, 5, 4

Guess I'll have to increase to 105 next week.

DB Curls:
35s x 15x3 @ 8

Cable V-bar Triceps Extensions:
120x15x3 @ 8

LISS Cardio:
30 mins treadmill - 3.5mph, 10% incline

[Nate B]

Wednesday, 4/3:
Bodyweight = 210.4

Mixed it up with my exercise selection today. I'm feeling a little discouraged about my back, so I decided to just try some different stuff and have fun. I think I rush myself back into things too quickly because I want to get stronger and smash my old PRs so badly, so I'm trying to take a step back and think long term/big picture for a few weeks and take it easy with my back.

Slingshot Bench:
205x8 @ 6
215x8 @ 7
225x8 @ 7.5
230x8x2 @ 8, 8.5

Added 5 lbs to the top sets after 225 felt a little too easy.

Unilateral DB RDL:
45x12

My back didn't feel very good when warming up for regular barbell RDLs, so I just decided to do something a little different for a change. It's not like I'm prepping for a specific meet or anything.

303 Belt Squat:
+90x10x3 @ 8

Thought these might help me focus on staying balanced and in sync throughout the movement. These reps felt pretty good, so maybe I'm onto something with the tempo work.

Seated DB OHP, Myo-reps:
45s x 15 @ 8
45s x 4, 4, 4, 3

Lat Pulldowns:
150x12x3

Planks:
1.5 mins x 3

[Nate B]

Friday, 4/5:
Bodyweight = 208.8

4" Block Pull:
335x6x2 @ 7

I didn't feel anything in my back with the shorter ROM, so I'm going to pull off blocks or out of a rack for a bit and work my way back down to the floor. Only worked up to a couple sets @ 7 just to be safe.

Incline Bench, TnG:
145x10 @ 7
150x10 @ 8
155x10 @ 9
150x10 @ 8.5

SSB Squat:
210x10 @ 7
220x10 @ 8
230x10 @ 9
220x10 @ 8.5

Something finally clicked and I was able to unlock my hips and knees at the same time and keep my balance over midfoot throughout the rep - none of the descent on the heels to ascent on the toes shit for the most part. Some reps were better than others, but overall good reps.

DB Curls:
40s x 12x2 @ 8
40s x 11 @ 8

Single Arm Cable Rope Triceps Extensions:
50x14x3 @ 8

[Nate B]

Monday, 4/8:
Bodyweight = 209.6

Squat:
255x8 @ 6
265x8 @ 7
275x8x3 @ 8, 8.5, 8.5

Threw on a belt and did some low bar squats for the first time in about a month. The back held up great. The reps were for the most part pretty good - went too deep and lost tightness on a few, which caused me to fire my hips too hard out of the hole and tip forward.

CGBP, TnG:
155x10 @ 6
165x10 @ 7
175x10x2 @ 8, 8.5
170x10 @ 8.5

Adding some more volume - my goal for the sets of 10 is now 3 sets @ 8, ideally across, rather than working up to a single top set of @ 9 and dropping 5% for an additional set.

T-Bar Rows, Myo-reps:
105x15 @ 8
105 x 5, 5, 4

DB Curls:
40s x 12x3 @ 8

Cable Rope Triceps Extensions:
110x14x3 @ 8

[Nate B]

Wednesday, 4/10:
Bodyweight = 210

While my back is feeling close to better, it's frustrating because I just can't quite get it to pain free through all necessary ROM. I hope that making training around the pain the #1 priority will help it go away. I've gotten better at being more aware of it, not just training through the pain because the pain was only like a 3 out of 10.

Bench:
175x8 @ 6
185x8 @ 7.5
190x8x3 @ 8, 8.5, 9

Continued reincorporating competition movements. From now on, I'm going to try to pause my competition bench reps a bit longer in training than I was previously. I think the slightly longer pause and the fact that I'm actively dieting resulted in the slight baby weight. The caloric deficit seems to finally be catching up with me.

202 RDL:
185x10x3

Got back into barbell RDLs, but was still feeling it in my lower back. Keeping the load very light at 185 and not lowering the bar quite as low (plates about 6" from the ground at their lowest point) helped me do them pain free. Added a 202 tempo to make it a little more difficult and also stay in control of the movement.

DB Bench, Myo-reps:
65s x 15 @ 8
65s x 5, 5, 4

According to the programming I wrote for myself, I was supposed to do incline CGBP, but I forgot. I was also supposed to get on 4 days a week frequency, but life got in the way. I'll try to get back on track next week, or depending on if I have time, I'll lift Friday and Saturday.

Lat Pulldowns:
150x12x4

Planks:
1.5 mins x 4

[Nate B]

Friday, 4/12:
Bodyweight = 208.8

4" Block Pull:
295x8 @ 6
305x8 @ 7
315x8x2 @ 8

Back felt pretty good considering the slight bump in volume and intensity compared to last week. The reduced ROM is helping.

303 Belt Squat:
70x10 @ 6
80x10 @ 7
90x10x3 @ 8

Digging these. I'll bump the weight up a little next week - feeling more comfortable with them.

Incline Bench, Myo-reps:
135x15 @ 8
135x4, 4, 4, 4, 3

DB Curls:
40s x 12x3 @ 8

Cable V-bar Triceps Extensions:
120x15x3 @ 8

[Nate B]

Monday, 4/15:
Bodyweight = 208.6

Squat:
255x8 @ 6
265x8 @ 7
275x8x3 @ 8, 8.5, 9

More bad goodmorning reps than good ones. Frustrating. I'm becoming more aware of it during reps, I just need to force myself to not do it when I start to get tired. Might have to lower the weight more to relearn my motor patterns.

CGBP, TnG:
155x10 @ 6
165x10 @ 7
175x10x2 @ 8, 8, 8.5

Was able to find a groove a lot better than last week.

T-Bar Rows, Myo-reps:
105x15 @ 8
105 x 5, 5, 4

DB Curls:
40s x 12x3 @ 8

Cable Rope Triceps Extensions:
110x15x3 @ 8

[Nate B]

Wednesday, 4/17:
Bodyweight = 208.6

Bench:
175x8 @ 6
185x8 @ 7
195x8x2 @ 8, 8.5
190x8 @ 8

Warmups felt good enough for 195. First set was great, but after watching the video of the second set, the pauses weren't quite as long as I would've liked, so I backed off 5 lbs to 190 and paused for a beat longer.

202 RDL:
205x10 @ 7
215x10x3 @ 8

My back has been feeling better this week. Didn't quite stick to the 202 tempo for some reps, and definitely was lower than a true @ 8 RPE, but it's all about building confidence and gradually increasing the load.

Seated OHP, Myo-reps:
100x14 @ 8.5
100x4, 4, 3

I'll probably mostly do true vertical pressing as a myo-rep assistance lift from now on, with my focus being 100% on increasing my bench. In hindsight, I probably should've just gone with 95.

Supine Grip Lat Pulldowns:
160x14x4 @ 8

Used a supine grip with the MAG attachment (handles are slightly angled/ergonomic). I love traditional chin/pullups, but it's been a nice change of pace to use the cable pulldown for the last couple weeks.

[Nate B]

I'm going to try keeping this log updated again. May was a very hectic, emotional month for me - I missed a few training sessions here and there, and the fact that my training was mostly higher volume stuff while trying to clean up my squat technique and do deadlift rehab, I wasn't very motivated to log my workouts. It just isn't very interesting when you aren't lifting remotely heavy. Right now, I'm not training for a specific meet, though I do want to compete sometime in the late summer or fall.

I'm in the middle of a 12 week program I wrote for myself, with inspiration from the 12 Week Strength template and the 12 week program that Alan Thrall posted on his YT account. I switched up some rep ranges and assistance exercise selection to fit my preferences (as well as stunted the deadlift progression relative to squat and bench since I'm just barely back to normal deadlift training). I'm currently in week 7 of 12. I broke up the program into three basic mesocycles - high volume/low intensity, moderate volume/moderate intensity, low volume/high intensity. I am not doing a true peak in the final mesocycle since I will not be competing afterwards, but I am tapering the volume down and intensity up a bit so I can realize some of the strength gains I've hopefully made. I am planning to "test my maxes" in the 12th week by working up to a single @ 9 in the competition lifts.


Monday, 6/10:
Bodyweight = 210 <-- I don't weigh myself as regularly anymore, but this is what I weighed (with clothes) last week. I got down below 205 in May because I wasn't eating as much, but I've been slowly gaining some weight back.

Squat:
305x4 @ 7
315x4 @ 8
325x4 @ 9
300x4x4

Squats have been pretty good recently. My technique is better than it was a couple months ago. I also had a shift in focus - my current mentality is to increase the load while maintaining acceptable technique, but not to sacrifice progress for the sake of technique. I have come to accept that my form will never be perfect, but as long as it stays within an acceptable range and I'm able to keep increasing the weight on the bar, I'm cool with it.

SLDL:
255x6 @ 6
265x6 @ 7
275x6x2 @ 7.5, 8

Still easing my way back to normal with deadlift and deadlift variations/assistance. Still behind my other lifts.

Slingshot Bench, TnG:
215x8 @ 6
225x8 @ 7
235x8x3 @ 8, 8, 8.5


DB Curls:
40s x 14x2 @ 8
40s x 13x3 @ 8

Cable Rope Triceps Extensions:
120x14x5 @ 8