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)

This is without a doubt the best workout I’ve had in weeks. Everything felt absolutely terrific! I have no idea what happened but I’m not complaining! I finished my first work set of squats and said to myself, “Huh…” I completed the second set with relative ease and thought to myself, “HMM…” I guess my body was just ready for these movements today.

SQUAT:

Warmup:

2x5: 45

1X5: 100

1x3: 150

1x2: 200

Work Sets:

3x5: 250

Comments: Surprisingly easy considering that I’m only 10 pounds off my stall point.

BENCH PRESS:

Warmup:

2x5: 45

1x5: 90

1X3: 125

1x2: 160

Work Sets:

3x5: 180

Comments: Remember when I stalled here? Not this time. Not even close. 185 was my old 1 rep max. Time to do three sets of five of these babies on Saturday!

POWER CLEAN:

Warmup:

2x5: 45

1x5: 85

1x3: 105

1x2: 130

Work Sets:

5x3: 155 (2/3/3/3/3)

Comments: That rep I missed was just laziness on my part. It certainly woke me up for the rest of my work sets.

ASSISTANCE WORK:

Dumbbell Shrugs:

3x12: 65

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

There’s something special about the number 250. It’s both a multiple and factor of all sorts of other nice even numbers. It’s an even 10, an even 50 and it’s really the first number where you can start thinking about it in terms of THOUSANDS. One quarter of a thousand. Sounds awesome!

To me, the number 250 also represents “a lot” of something. $190 is plenty, but $250 is a lot of money. This is my 55th post. My 250th will feel HUGE. Likewise, I felt like squatting 235 pounds was pretty impressive for a guy of my height and weight, but squatting 250 for 3x5 is in another category all together. When I finished my work sets, for the very first time, I believe that a 300 pound squat is actually possible. It kills me to think that I can’t test my one rep max until the end of September, but I know that the longer I stick with this program, the easier that 300 lbs. will be.

Oh, and I did some other lifts and stuff too. (Can you tell where my priorities lie?)

SQUAT:

Warmup:

2x5: 45

1X5: 100

1x3: 150

1x2: 200

Work Sets:

3x5: 250

Comments: Sets 1 and 2 felt really solid. I struggled a bit with set 3. Based on how these went, I think 255 is doable but is going to be incredibly challenging. Bring it on. In related news, I’ve never even ATTEMPTED a squat at 250 before today.

BENCH PRESS:

Warmup:

2x5: 45

1x5: 80

1X3: 110

1x2: 140

Work Sets:

3x5: 160

Comments: First deloaded bench sets felt like an absolute breeze.

POWER CLEAN:

Warmup:

2x5: 45

1x5: 90

1x3: 115

1x2: 140

Work Sets:

5x3: 170 (Nope)

Comments: Nope. I know what I’m doing wrong. It’s a pretty common problem. I’m starting my second pull WAY too early. By the time it’s time for me to flip my elbows around, that bar is already on its way down. As soon as the bar hits my thigh, I’m pulling. I need to wait until it’s MUCH higher on my legs. It doesn’t help matters that 170 pounds is really heavy for me. Patience, patience, patience.

ASSISTANCE WORK:

Dumbbell Bench Press:

3x12: 45

Dumbbell Shrugs:

3x12: 60

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

Perhaps it was the weekend effect. Perhaps the program is getting harder. Perhaps it’s a combination of reasons. No matter the cause, I have never missed more reps during a workout than I did today. Surprisingly, my bench press was absolutely abysmal. Today was also the first time I failed to complete a single power clean at my working weight. On the plus side, my squat felt pretty damn good at 230. What’s 10 more pounds, right? I really hope that Tuesday is a good workout for me. I want that 335 lb. deadlift bad.

SQUAT:

Warmup:

2x5: 45

1X5: 90

1x3: 135

1x2: 180

Work Sets:

3x5: 230

Comments: As per the deloaded trend, these were much easier the second time around.

BENCH PRESS:

Warmup:

2x5: 45

1x5: 90

1X3: 125

1x2: 165

Work Sets:

3x5: 180 (3/2/2)

Comments: I did the warmup sets for 185 instead of 180. Yeah, that MUST be why I sucked at these today…

POWER CLEAN:

Warmup:

2x5: 45

1x5: 90

1x3: 115

1x2: 140

Work Sets:

5x3: 165 (Z-E-R-O)

Comments: I throw up my arms in both disgust and confusion. I’ll regroup on Thursday.

ASSISTANCE WORK:

Glute Ham Raises:

3x15

Dips:

3x12

NOPE

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

It took almost exactly two calendar months, but I officially need to deload one of my lifts. For the third workout in a row, I couldn’t squat 240 lbs. for 3 sets of 5 reps. Yesterday wasn’t even close enough for me to consider a jump to the next weight. It wasn’t a respectable 5/4/5 or 5/5/4. No, my work sets ended up being 5/4/3. Clearly not enough to move on. As disappointing as this is (I really thought I would make it to 245), it’s foolish to assume that I’d never reach a weight that was simply too heavy for me at some point. Hey, I already reached my old 1RM for 15 working reps and that speaks volumes! My squat was especially difficult yesterday because of some serious soreness on the “shelf” (my upper back/shoulders). Though clever detective work, I eventually figured out why my squats hurt so bad once I got home (as shown below). My other lifts were completed today, so that’s a plus. 240, I’m coming back for you soon and I’m going to get you on the first try. See you in a few weeks, old friend.

My upper back doesn’t like having 240 lbs. on it. It better get used to it.

SQUAT:

Warmup:

2x5: 45

1X5: 95

1x3: 140

1x2: 190

Work Sets:

3x5: 240 (5/4/3)

Comments: Looks like it’s back to 215 on Sunday.

BENCH PRESS:

Warmup:

2x5: 45

1x5: 85

1X3: 120

1x2: 155

Work Sets:

3x5: 175

Comments: 5/5/just barely 5. I hope 180 can happen next week.

POWER CLEAN:

Warmup:

2x5: 45

1x5: 85

1x3: 110

1x2: 130

Work Sets:

5x3: 155

Comments: No hip drive, terrible triple extension, and I didn’t lead with my chest, yet I got all 5 sets of 3. That just goes to show that I can certainly do more with good form.

ASSISTANCE WORK:

Pull-ups:

3xFail: 10/6/5

Dumbbell Bench Press:

3x12: 45

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