Week 6, Day 2 (Monday)
Deadlift w/belt
380x1 @8
320x4 @8
320x4 @8
e1RM - 410 
Comp Bench
235x1 @8
205x4 @8
205x4 @8
All felt really good
e1RM - 254
Squat, No Belt
175x8 @7
195x8 @8
215x8 @9
Week 6, Day 3 (Wednesday)
I was at a conference this week, and a couple of guys at the conference were all pumped about going to check out a local crossfit gym, because they both do crossfit in their respective cities. They invited me along. So, in the name of networking, I did my first ever Crossfit session. We hit all the tropes of Crossfit: We got lacrosse balls and smashed our glutes for 90 seconds on each side, then we did some kipping toes to bar to warm up for a bit, we did 5 second pause squats for 5x5 at 65% of our max, then we did some crazy intense 15 minute WOD that included Sumo DL high pulls, pullups and air squats, interrupted every 90 seconds by a flurry of burpees…It was fine, but then AFTER all of that BS, I hung around after to get the barbell work in. So, given the fatigue from the WOD, my numbers were down from what I was expecting to hit, aside from floor press, but I got the work in. Expecting serious DOMs tomorrow from the burpees and such (that’s not a bad name for box: Burpees & Such)…
2 Ct Pause Squat
245x1 @9
225x3 @9
Floor Press
225x1 @8
215x3 @9
Press no belt
95x8 @7
105x8 @8
110x8 @9
Week 7, Day 1 (Sunday)
7-year old had his first sleepover Saturday, so he wasn’t around for the morning session. Older two kids were inside with the wife, but the workout was still interrupted by a few texts that threw me off my game. Squat continues to feel really good and I think this round of 12-week strength is working well for the squats. OHP not so much…
Squat w/Belt
1x285 @8
4x240 @8
4x240 @8
4x240 @8
4x240 @8
e1RM - 308
Overhead Press with Belt
1x142.5 @9.5
4x120 @8
4x120 @8
4x120 @8
4x120 @8
e1RM - 149
2 Ct Pause Bench
8x145 @6
8x155 @7
8x165 @8
8x165 @8
8x165 @8
Got in the curls and triceps work too…
Week 7, Day 2 (Monday)
Good night of sleep for me, got out to the garage at 5:40am, but was still hurrying towards the end to finish and get out by 7:05am in time to get kids to school and get to work. Will have to wake up earlier to get the work in…
Deadlift w/Belt
380x1 @8.5
320x4 @8
320x4 @8
320x4 @8.5
320x4 @9
e1RM - 400
Comp Bench
235x1 @9
200x4 @8
205x3 @8
205x3 @8
205x3 @8
205x3 @9 - shorter rest period
e1RM - 254
Squat no belt
165x8 @6
175x8 @7
185x8 @8
185x8 @8
185x8 @8
Week 7, Day 3
Don’t remember this workout at this point, it was a few days ago. I think I already posted it but somehow it didn’t make it, so re-posting the stuff I have logged.
2 CT Pause Squat
255x1 @8
240x3 @9
225x3 @8
225x3 @8
e1RM 276
Floor Press
225x1 @8
235x1 @9
215x3 @9
205x3 @8
205x3 @8
Press no Belt
95x8 @7
100x8 @7
105x8 @8
105x8 @9
105x8 @9
Confused and somewhat alarmed at how little strength I have in the press at this point…
Week 7, Day 4 - THANKSGIVING
Felt great to hit a workout in the garage before crushing Thanksgiving feast with the family. I woke up weighing 178.6, lighter than I’ve been all week, good to go for the feast.
2 CT Pause DL
335x1 @8
315x3 @9
295x3 @8
295x3 @8
Touch N Go Bench
240x1 @8
225x3 @9
225x3 @9
215x3 @8
These felt really good, happy with the progress on the bench.
SLDL
205x8 @6
225x8 @7
245x8 @8
255x8 @8
255x8 @8
These felt really good.
Week 8, Day 1
Nice long Sunday morning session in the gym.
Squat w/Belt
290x1 @8
245x4 @8
245x4 @8
245x4 @8
245x4 @8
e1RM - 313, on track to get 3 plates by the end for sure
Filmed my single at 290, think my bracing is holding me back on the squat, need to work on it
OHP, w/belt
140x1 @9 - alarming weakness in OHP continues, must be nocebo-ing myself at this point
120x4 @8
120x4 @8
120x4 @8
120x4 @8
2ct Pause Bench
145x8 @6
165x8 @7
175x8 @8
175x8 @8
175x8 @8
5 sets of bi’s and tri’s to finish
Week 8, Day 2
Woke up at 5:30, started warming up at 5:40, gobbling overnight oats in between warm up sets, and I was still running out of time in the garage gym to get it done by 7:05 in time to make my wife coffee and get ready to take the kids to school at 7:40am. I think I might have to wake up earlier in order to reduce stress towards end of session. No more long weekend 
Deadlift w/Belt
365x1 @7, this felt pretty good, decided to go for 380 vs. 375 on the top set
380x1 @8
320x4 @8, bad math here, upped the weight to get to 15% off 380
325x4 @8
325x4 @9
325x4 @9
Hook grip on these, but by the fourth rep, I could feel the grip slipping, needs work.
e1RM - 410
Comp Bench
235x1 @8
205x3 @8
205x3 @8
205x3 @8
205x3 @8
205x3 @8
e1RM - 254
These felt good, will shoot for 240 next week.
Squats no Belt
165x8 @6
185x8 @7
205x8 @8
195x8 @8, lowered weight on shorter rest to make time
195x8 @8
Week 8, Day 3
Got a great night sleep and hit it earlier than usual this morning, wasn’t stressed about running out of time and overall it was a good session.
2 Ct Pause Squat
260x1 @8
245x3 @9
230x3 @8
230x3 @8
Floor Press
235x1 @8
225x3 @9
210x3 @8
210x3 @8
OHP, no belt
75x8 @6
95x8 @7
100x8 @8
100x8 @8
100x8 @8
5 sets of biceps and triceps to finish.
Week 8, Day 4
temperatures getting lower this time of year in the garage gym, but what am I going to do, not train?
2 Ct. Pause Deadlift
340x1 @8
320x3 @9
300x3 @8
300x3 @8
Touch n Go Bench
240x1 @8
230x3 @9
220x3 @8
220x3 @9
SLDL
205x8 @6
225x8 @7
255x8 @8
255x8 @8
255x8 @8
Week 9, Day 1 - Sunday
Lifted in the afternoon, after driving back from lakehouse this weekend. There were a few trails open in the Poconos and I took the boys skiing. 9 year old complained of DOMs the next day, but my legs felt no pain. This week represents a shift to 3 days a week from here to the end.
Squat w/Belt
285x1 @8
295x1 @9
260x4 @8
260x4 @8
260x4 @8
e1RM - 308 lbs
Touch n Go Bench
235x1 @8
245x1 @9
215x4 @8
215x4 @8
215x4 @8
215x4 @8
e1rm - 256 lbs
2ct Pause Bench
190x8 @8
195x8 @8
205x8 @9
195x8 @9
Monday morning - did my 30 min of steady state cardio on the incline treadmill in the garage, did some light barbell rows and weighted planks for GPP.
Week 9, Day 2 - Tuesday
Deadlift progress remains elusive, I overshot trying to make 385 feel like an 8, and it was more like RPE 9.5. Oh well, otherwise the session was fine. My Christmas present came, which was the self lift off attachments from Rogue, which are awesome for Benching alone.
Deadlift w/Belt
365x1 @8
385x1 @9.5
315x4 @8
315x4 @8
315x4 @8
315x4 @8
Comp Bench
235x1 @8
245x1 @9
215x3 @8
215x3 @8
215x3 @8
2Ct Pause Squat
215x4 @7
225x4 @8
235x4 @9
225x4 @9
The problem with the self liftoff thingies is trying to switch from bench to squat quickly to get the workout done in time for regular morning activities, but I’ll figure it out…
Week 9, Day 3
Pin Squat
275x1 @8
260x3 @9
255x3 @9
255x3 @9
Pin Bench
240x1 @1
230x3 @9
220x3 @9
220x3 @9
Deficit Deadlift
275x4 @7
295x4 @8
315x4 @9
300x4 @9
Week 10, Day 1
Went to a wedding last night in Brooklyn, drove back this morning, immediately hit the garage with my kids. The session felt really good, and I hit 305 on the squat, with more in the tank. I’ve been watching lots of youtube videos on my brace and thinking about pushing my knees out so I don’t shoot my hips up early, and my bracing was better today.
Squat w/belt
295x1 @8
305x1 @9
275x3 @8
275x3 @8
e1RM - 319 lbs
Touch N Go Bench
235x1 @8
245x1 @9
220x3 @8
220x3 @9
2 count Pause Bench
195x4 @7
200x4 @8
210x4 @9
205x4 @9
200x4 @9
Week 10, Day 2
Warmups felt good, but Deadlifts felt heavy still, haven’t made much progress on the deadlift on this round of the program. The back off work sets felt good. I may need to up my upper back strength (rows) to keep gaining on deadlifts.
Deadlift w/belt
375x1 @8.5
385x1 @9
325x4 @8
325x4 @8
Comp. Bench
235x1 @8
245x1 @9
220x3 @8
220x3 @8
220x3 @9
220x3 @9
2 Ct. Pause Squat
205x4 @7
225x4 @8
245x4 @9
235x4 @9
230x4 @9
Week 11, Day 1
Was pressed for time, because we had to take a day trip to NYC in the driving rain so my daughter could go see Hamilton with my wife. Me and the boys had to fend for ourselves in Times Square with the giant puddles and masses of Christmas shoppers. We holed up in Dave and Busters for a while. Anyway, my session this morning was a bit rushed and I cut off the pause bench presses one set short. Squat and bench felt pretty good today, although I did overreach on the squat @9 and missed a rep.
Squat w/Belt
275x1 @8
295x1 @9
305 missed
275x3 @9
275x3 @9
275x3 @9
Touch n Go Bench
235x1 @8
245x1 @9, probably could have gone for 250
230x3 @9
230x3 @9
230x3 @9
2ct Pause Bench
195x4 @7
200x4 @8
210x4 @9
205x4 @9
Into the home stretch.
Week 11, Day 2
Deadlifts felt heavier than they should have on the singles, and pretty good on back off sets. Bench press is feeling strong. Woke up earlier than usual and really took my time on the session, which was nice.
Deadlift w/belt
380x1 @9
385x1 @9
330x3 @8
330x3 @9
330x3 @9
Comp Bench
240x1 @8
245x1 @9
220x2 @8
220x2 @8
220x2 @9
2ct Pause Squat
185x4 @7
225x4 @8
240x4 @9
230x4 @9
230x4 @9
Why do you have two Weeks 10 with only two workouts?
Week 10, Day 3
Pin Squat
270x1 @8
265x3 @9
Pin Bench
240x1 @8
240x3 @9
225x3 @9
Deficit DL
285x4 @7
305x4 @8
320x4 @9
305x4 @9
305x4 @9
Week 11, Day 3
Pin Squat
270x1 @8
265x3 @9
265x3 @9
265x3 @9
Pin Bench
245x1 @8
245x3 @10
235x3@9
225x3@9
Deficit Deadlift
295x4 @7
305x4 @8
315x4 @9
300x4 @9
300x4 @9