After completing my squats at 265 two days earlier, I was feeling pretty beat for workout 17.2. I’m happy with my results and I’ve got 3 days to rest until I try squats at 270 again. My first set of 5 felt pretty good. I checked the video and had a bit more forward lean than I’d like, but this proves that I can get 5s done at this weight. With the completion of my bench at 185, my press is the only lift where I haven’t surpassed my old 1 rep max for sets of 5. I’m only a few pounds off though!

SQUAT:

Warmup:

2x5: 45

1X5: 105

1x3: 160

1x2: 215

Work Sets:

3x5: 270 (5/2/2)

Comments: I want a set of 5 at 275. That is all.

BENCH PRESS:

Warmup:

2x5: 45

1x5: 90

1X3: 125

1x2: 165

Work Sets:

3x5: 185

Comments: Got ‘em! Take THAT, one rep max!

POWER CLEAN:

Warmup:

2x5: 45

1x5: 85

1x3: 110

1x2: 135

Work Sets:

5x3: 160 (3/3/2/3/3)

Comments: Not bad, but not perfect form. I need to get under the bar more.

ASSISTANCE WORK:

Dumbbell Shrugs:

3x12: 70

Dips:

3x10: (10/10/8)

I was tired for this workout. It took me a while to fall asleep the night before and i was up extra early in the morning so I knew what I was in store for when I got started today. But then something unexpected happened. I didn’t struggle the way I was expecting to. In fact, I feel like I did pretty well the whole workout. I blew off my assistance work since I had an unexpected break from my workout during my bench press, but other that that, everything went better than expected today! *thumbs up*.

SQUAT:

Warmup:

2x5: 45

1X5: 95

1x3: 140

1x2: 190

Work Sets:

3x5: 240

Comments: All systems go at the weight that once befuddled my body for 3 workouts in a row.

BENCH PRESS:

Warmup:

2x5: 45

1x5: 85

1X3: 120

1x2: 155

Work Sets:

3x5: 175

Comments: Pretty damn solid considering that I’m back to my stalled weight next time.

POWER CLEAN:

Warmup:

2x5: 45

1x5: 80

1x3: 105

1x2: 125

Work Sets:

5x3: 150

Comments: All my reps felt good today. I’m so happy to be completing everything again!

ASSISTANCE WORK:

Dips:

3x12: 

Dumbbell Shrugs:

3x12: 65

COMMENCE SECOND SQUAT DELOAD SEQUENCE.

So, I added 20 lbs. to my squat 5RM since the last time I stalled. Looking back futher, I’ve added at least 55 pounds to my 5RM since May. FIVE! What the hell am I going to be able to accomplish for ONE? I’m really proud of that kind of progress, especially for a guy my size. Squatting twice your body weight is a whole new level of awesome and I know this milestone is within reach. In theory, I should be able to move (relatively) easily past 260 when I get back to it.

In other lifts news, my bench press is progressing beautifully. 180 should come and go quickly next week. My cleans feel great in that I can actually complete reps again. I was spinning my wheels at 170. I really needed this reset.

One more shot at a deadlift 355x5 on Sunday. Four reps would be ok. Five would be fantastic.

SQUAT:

Warmup:

2x5: 45

1X5: 100

1x3: 155

1x2: 205

Work Sets:

3x5: 260 (4/2/a much better 2)

Comments: My last set was so much more solid than my second one. I stopped after two reps on the last set because three wasn’t happening, but they were convincingly more solid than the two reps of set two. Two two two two two. Great… Now the word “two” looks wrong to me.

BENCH PRESS:

Warmup:

2x5: 45

1x5: 85

1X3: 115

1x2: 150

Work Sets:

3x5: 170

Comments: Incredibly solid for being 10 lbs. off my stall point. Deload magic continues to amaze me.

POWER CLEAN:

Warmup:

2x5: 45

1x5: 75

1x3: 100

1x2: 120

Work Sets:

5x3: 145

Comments: Hey, I can complete all my reps again! It’s all about patience and staying over the bar at these lower weights.

ASSISTANCE WORK:

Dips:

3x12: 

Dumbbell Rows:

3x12: 55

I have missed two workouts since I started this program. The first was way back in week 3 when I had that little knee thing going on. The second time was in week 7 when I felt completely beat up and knew that taking an extra few days off would end up being helpful for recovery. The third time really should have been Workout 12.3. I spent all morning contemplating not going because I ate bad and slept bad and Thursday’s workout was killer and I had to organize my sock collection and *insert excuse here*. In the end, I ended up taking two teaspoons of

and got to lifting. Remember how I just KNEW I had 240x3x5 squats a few weeks ago after a single warm-up set with the bar? Guess how I felt after THIS first warm-up set? I KNEW that today was going to be bad. Every ounce of energy I had went into my first work set of squats. I mean, sure, 260x4 is yet another PR for me, but it got bad after that. If my bench press wasn’t deloaded, I never ever would have completed those work sets. I spent the rest of the day walking slowly up stairs and groaning every time I would sit down or stand up. In retrospect, a few extra days of recovery would have been a GREAT idea.

So there you have it. 21 out of 45 work reps completed. 47 percent (I rounded up). How about we shoot for more than half next time, m’kay?

SQUAT:

Warmup:

2x5: 45

1X5: 100

1x3: 155

1x2: 205

Work Sets:

3x5: 260 (4/2/0)

Comments: After my first work set, it seriously felt like my quads, hamstrings, and the other supporting cast of posterior chain muscles were firing at completely random times. My knees felt weak and sore and my ass got to meet the platform floor a few times. I spent a lot of time deloading and REloading the bar every time I dumped it. Good assistance work, right?

BENCH PRESS:

Warmup:

2x5: 45

1x5: 80

1X3: 115

1x2: 145

Work Sets:

3x5: 165

Comments: SO glad I’m deloaded here.

POWER CLEAN:

Warmup:

2x5: 45

1x5: 90

1x3: 115

1x2: 140

Work Sets:

5x3: 170 (0/0/0/0/0/0/0/0/0/0/0/0/0/0/0)

Comments: I seriously didn’t even complete my last warm up set. Get me the hell out of this weight.

ASSISTANCE WORK:

Squat Clean:

3x3: 115 (from mid-thigh)

Dips:

3x12

I warmed up like normal for today’s workout. I ran 400m, did some high knees, butt kickers, leg swings, air squats, arm/shoulder mobility work…the usual stuff. Unless something wacky is going on, I can usually tell exactly what the day’s workout is going to be like after a few warm up sets of squats. Today, I stepped out of the rack, completed my 5 reps, racked the bar, and said out loud, “I’m going to destroy three by five at 240 today.” I somehow knew from a set of five with the bar. All of my warmup sets felt absolutely amazing today. When my last warmup set at 190 lbs. flew up, I actually laughed as I walked the bar back into the rack. What the hell happened between Workout 9.2 and today?!? With the completion of today’s workout, I am truly a believer in this program. I always saw deloading as a punishment for sucking at a heavy weight. Now I see the true benefit of taking one step back so you can take two steps forward. Mind = BLOWN!

SQUAT:

Warmup:

2x5: 45

1X5: 95

1x3: 140

1x2: 190

Work Sets:

3x5: 240

Comments:   :)

BENCH PRESS:

Warmup:

2x5: 45

1x5: 90

1X3: 125

1x2: 160

Work Sets:

3x5: 180 (5/5/3)

Comments: It’s ok, 180. After some deloading magic, we’ll meet again and you’ll feel like no big deal.

POWER CLEAN:

Warmup:

2x5: 45

1x5: 90

1x3: 115

1x2: 140

Work Sets:

5x3: 165 (1/3/3/2/3)

Comments: I’m moving on up because I can clearly handle this weight. Form form form form form.

ASSISTANCE WORK:

Squat cleans:

3x5: 95 from mid-thigh. Pop and drop work.

Dips:

3x12

Hello, week 10.

Where does the time go? It feels like just yesterday I was completing my first work set of squats at 135 lbs. All my workouts were easy and quick at the beginning. A necessary starting phase to prepare me for what was to come. Those days are certainly a thing of the past. I wasn’t looking for an easy program. I was looking for something that was going to challenge me to go beyond what I ever thought I could do. I’m in the trenches now and I’m looking forward to continuing the battle for at least 6 more weeks. Then I go into “look awesome for my wedding” mode, which is a plan that has yet to be created.

In any case, I walked into the gym yesterday and immediately knew that it was going to be a much better workout than my weekend disaster. I was right. I remember how challenging squatting 220 was the first time around. This time? Not nearly as intimidating. It’s amazing how much my body has adapted in such a short amount of time. My bench press is starting to stall and quite frankly, I’m surprised it didn’t happen sooner. I might be able to get 180 done in the next two tries. If not, I’m not going to sweat it. My bench feels so much better already. Finally, I broke my power clean streak of completely failing miserably every other workout. I got my cleans done for two B workouts in a row! Let the good times roll!

SQUAT:

Warmup:

2x5: 45

1X5: 85

1x3: 130

1x2: 175

Work Sets:

3x5: 220

Comments: An absolute breeze (I use the term lightly) compared to the first time around. I’m coming for you, 240!

BENCH PRESS:

Warmup:

2x5: 45

1x5: 90

1X3: 125

1x2: 160

Work Sets:

3x5: 180 (5/4/3)

Comments: Honestly. I’d call this a solid set. My old 1RM was 185 so I’m clearly past that now. 5/5/4 or 5/4/4 on Sunday?

POWER CLEAN:

Warmup:

2x5: 45

1x5: 85

1x3: 110

1x2: 135

Work Sets:

5x3: 160 (2/3/3/2/3)

Comments: I missed a rep or two but my final set was convincing. I’m moving on to 165.

ASSISTANCE WORK:

Dips:

3x10

Dumbbell Shrugs:

3x12: 55

So, let’s just get this out there right now. 8.3 was a not a great workout for me. I didn’t complete my work sets for a single lift for a variety of reasons. I’m reaching the limits for 5 reps in my squat, I had a mix up on my bench, and the issue with my cleans is purely technical (I think). I predict better results next time.

SQUAT:

Warmup:

2x5: 45

1X5: 95

1x3: 140

1x2: 190

Work Sets:

3x5: 240 (5/2/2)

Comments: I can’t believe I completed a set of 5 at 240. Reps 3 through 5 of my first work set were completed by forces purely outside my control. I’d love to get to 5/4/3 next time. It would at least be progress.

BENCH PRESS:

Warmup:

2x5: 45

1x5: 85

1X3: 115

1x2: 150

Work Sets:

3x5: 170 (5/3/5)

Comments: Spotter confusion on set 2. Still, these are gettin’ real tough. 175 is going to take some serious determination.

POWER CLEAN:

Warmup:

2x5: 45

1x5: 85

1x3: 110

1x2: 130

Work Sets:

5x3: 155 (0/1/0/0/0)

Comments: I really don’t know what happened. Whatever it was had me completely screwed up. I really tried hard to get these too.

ASSISTANCE WORK:

Dips:

3x12

Dumbbell shrugs:

3x12: 55

Yeah, that’s right. I moved my overall comments to the top of the post. I figure no one other than me really cares about the numbers anyway. So, where to begin… HOLY HEAT WAVE! I finished my 2 warm-up sets of squats with the bar and my shirt was already soaked with sweat. That’s how I knew it was gonna be THAT kind of workout. Still, I continue to impress myself with my squats and bench and I was pleasantly surprised with my cleans. I made a last-minute shift on my assistance work to make my dips 3x12 instead of 3x8. I almost made it through all three sets. This workout was pretty killer because of the heat and I’m very much looking forward to 3 days of rest until my next workout on Sunday. Maybe it won’t be a million degrees in the gym by then.

SQUAT:

Warmup:

2x5: 45

1X5: 80

1x3: 125

1x2: 165

Work Sets:

3x5: 210

Comments: As hard as these squats are getting, I really think I’m still in no danger of missing a rep. I’m really really pumped to get to 5x3 at 225!

BENCH PRESS:

Warmup:

2x5: 45

1x5: 75

1X3: 105

1x2: 135

Work Sets:

3x5: 155

Comments: Smooth, smooth, smooth. I think 160 or so was my 5RM. Let’s bust through that barrier next week!

POWER CLEAN:

Warmup:

2x5: 45

1x5: 75

1x3: 100

1x2: 120

Work Sets:

5x3: 145

Comments: What do you know… no trouble with a single rep. Sure, some looked and felt better than others, but I never once thought I had a “bad” rep. Where was this guy on Sunday?!?

ASSISTANCE WORK:

Dips:

3x12: 12, 12, 6 (2 outta 3 ain’t bad!)

Dumbbell Shrugs:

3x12: 50

SQUAT:

Warmup:

2x5: 45

1X5: 80

1x3: 120

1x2: 160

Work Sets:

3x5: 200

Comments: 3x5 at 200 pounds. Awesome. It’s even more awesome that my last work set felt really really solid!

BENCH PRESS:

Warmup:

2x5: 45

1x5: 75

1X3: 105

1x2: 135

Work Sets:

3x5: 150

Comments: These are also feeling really good. My new wider grip feels really natural too.

POWER CLEAN:

Warmup:

2x5: 45

1x5: 75

1x3: 95

1x2: 115

Work Sets:

5x3: 140

Comments: Ugly form and a missed rep in set 3. This was not my best power clean effort. I think my main problem is generating power to really move the weight. I’m not feeling the bar fly up the way it should on some sets. Because of this, I’m getting way under to compensate and my feet are WAY too wide. Funny though. I was so mad about set 3 that set 4 had way way way better form making those 3 reps the best of the day.

ASSISTANCE WORK:

Dips:

3x8

Dumbbell Rows:

3x12: 35

Overall Comments: Man, did I feel beat after this workout. The ups and downs today were truly unexpected. My squat and bench felt so good that I never would have expected such a poor showing on my cleans. My cleans we’re so bad that I never would have thought my assistance work to feel so solid. I think I’m still going to attempt to up my weight the next time I try cleans. My fourth set today proved that I CAN do them if I really really focus.