Week 11 Day 1
2 uploads in 1 day! Just behind on my posting…
Felt pretty good across the board today. Elbows weren’t bothering me much on the bench. Feeling strong.
Squats
325x1
335x1
265x5
305x3
305x3
305x3
Bench
295x1
310x1
275x3
290x2
290x2
290x2
3-Ct Paused Bench
245x4
255x4
270x4
255x4
255x4
Week 11 Day 2
Hit another deadlift PR today which I’m happy about but kind of felt like I misgrooved it a bit off the floor. Felt like the tension in my back came loose a bit. Maybe it’s just heavy.
Deadlifts
380x1
410x1
320x5
365x3
365x3
365x3
CGBP
280x1
270x3
255x3
255x3
2-Ct Paused Squat
235x6
245x6
255x6
240x6
Week 11 Day 3
Elbows felt good today so I pushed a little more on the weight. Seemed to move fairly well.
Pin Squat
325x1
315x3
295x3
295x3
295x3
Bench
310x1
290x4
275x4
275x4
Close Grip Floor Press
225x8
235x8
235x8
235x8
235x8
Week 11 Day 4
Deficit Deadlifts
365x1
355x3
330x3
330x3
330x3
330x3
Pin Bench
300x1
300x2
285x2
285x2
SLDL
225x8
245x8
265x8
265x8
265x8
Week 12 Day 1
2nd to last week; feeling good overall.
Squats
330x1
340x1 @ RPE 9
300x3
315x2
300x3
300x3
Bench
305x1
315x1 @ RPE 9
295x2
295x2
295x2
3-Ct Paused Bench
245x4
255x4
265x4
250x4
250x4
Week 12 Day 2
Rough week at work, with a couple overnight shifts. Deadlifts felt a little tougher today. Still hit 405 for a top single, which I’ve only ever done a few times so I can’t be too disappointed.
Deadlift
405x1
360x3
375x2
360x3
360x3
CGBP
285x1
275x3
260x3
260x3
260x3
2-Ct Paused Squat
225x6
245x6
255x6
240x6
Week 12 Day 3
Top set on bench felt a little off, but overall everything else felt ok.
Pin Squat
330x1
320x1
305x3
305x3
305x3
Bench
305x1
280x4
265x4
265x4
Wide Grip Bench
230x8
240x8
250x8
245x8
Week 12 Day 4
Split up my workout today between my house and a friends. Also, sub’d in leg press for SLDL since I had access to it. Overall felt decent.
Heading into the final week, with test day towards the end. Should be fun.
Deficit Deadlifts
370x1
360x3
340x3
340x3
Paused Bench
300x1
300x2
285x2
285x2
Leg Press
355x8
375x8
405x8
405x8
Week 13 Day 1
Final week. Working towards a test day at the end of the week.
Squats
330x1
305x3
Bench
305x1
295x2
Deadlift
365x1
Week 13 Day 2
Squat
325x1
Bench
300x1
Week 13 Day 4
Test Day. Still weighing in around 175#, so maintained weight throughout the program. Overall, added 50# to my total; +15 to Squat, +20 to Bench, +15 to Deadlift. Set PR’s on the squat and deadlift. Tied my all time PR on bench, but the last time I was that strong on the bench was about 14 years ago so really happy with where I’m at.
Bench
305x1
315x1
330x1
335x1
340x1
Squat
330x1
340x1
355x1 (PR)
Deadlift
390x1
405x1
420x1 (PR)
