Week 12, Day 1
Squat w/Belt
285x1 @8
305x1 @9
290x3 @9
280x3 @9
Touch n Go Bench
245x1 @8
250x1 @9
230x3 @9
230x3 @9
2Ct Pause Bench
190x4 @9
200x4 @9
205x4 @9
205x4 @9
Week 12, Day 2
Deadlift w/belt
365x1 @8
385x1 @9
330x3 @9
330x3 @9
330x3 @9
Comp Bench
245x1 @8
250x1 @9
222.5x2 @8
222.5x2 @8
222.5x2 @8
2Ct Pause Squat
205x4 @7
225x4 @8
245x4 @9
235x4 @9
Week 12, Day 3
Pin Squat
270x1 @8
270x2 @9
260x2 @9
260x2 @9
Pin Bench
245x1 @8
245x2 @9
235x2 @9
235x2 @9
Deficit DL
275x4 @7
295x4 @8
315x4 @9
300x4 @9
Week 13 Day 1 and Day 2
These two days were at a commercial gym during vacation, but the sessions were fine.
Squat w/ Belt
295x1 @9
Comp Bench
245x1 @8
Deadlift w/Belt
375x1 @9
Day 2
Squat w/ Belt
260x3 @8
Comp Bench
210x1 @7
Deadlift w/Belt
325x1 @7
Final Results - Testing Day
At the beginning of the program, I was 177 body weight, I finished the program at around 183 lbs body weight. This is the first time I have consistently tried to eat above maintenance while doing the program and I am happy with the results overall, although my deadlift did not improve. I think I may need to beef up my Rows to get the DL up, the back strength to keep tight while lifting heavy seems to be lacking.
Estimated 1RM at beginning of the program:
Squat: 300
Deadlift: 395
Bench: 250
Test Day - New Year’s Day
Squat w/belt
305x1 @9
315x1 @9.5 - New PR
325x0 failed
Comp Bench
255x1 @9
260x1 @9.5 - New PR
265x1 @10 - would have been called on this one in a competition, butt came up, but I did finish this rep.
Deadlift
I decided to test deadlifts the next morning rather than do all 3 in one day. Also, I had spent a half hour in the morning of the prior day chopped a tree into pieces with an ax at my lake house. That tore up my hands pretty good and probably contributed to my poor performance here.
375x1 @10
Couldn’t get 385 past my knees. A few weeks ago, I hit 395 for RPE 9-ish, so I’ll stick with that as my 1RM for now.
Not a bad run through for the program, added 10 lbs to the bench and 15 lbs to the squat, basically stayed the same on Deadlift. I expect to hit better numbers on all three next New Year’s. Thanks to all who came with me on this journey, Happy New Year!