Paused Reverse Grip Bench Press

  • 45 x 10
  • 140 x 5
  • 230 x 3
  • 280 x 1
  • 320 x 1
  • 350 x 4 * PR!
    • Went for 5, but missed. Triceps not 100% from pressing on Wednesday.

Paused Front Squat

  • 45 x 10
  • 140 x 5
  • 230 x 3
  • 320 x 2

Front Squat

  • 370 x 1
  • 405 x 4 * PR!
    • +55 lb PR. Wanted 5, but 4 is still a PR. Initially my stance felt too wide. 4th rep was tough - cut it there because I was 100% sure I would miss the 5th rep.

Overhead Press

  • 45 x 10
  • 100 x 5
  • 140 x 3
  • 190 x 2
  • 230 x 1
  • 250 x 1
  • 270 x 1
    • Wanted 2. Mis-grooved the first rep. 2nd rep felt like I was falling backwards.
  • 220 x 7
    • Wanted 8! Gassed out. GRrrr.
    • Not getting an OHP PR today. Time to move onto a different exercise.

Clean & Press

More like a muscle clean and OHP.

  • 45 x 5
  • 135 x 3
  • 225 x 3 * PR!


Breathing Paused High Bar Squat

  • 45 x 10
  • 140 x 8
  • 230 x 5
  • 320 x 3

Paused High Bar Squat (No Belt)

  • 410 x 2
  • 440 x 1
  • 485 x 2 * PR!
    • +10 lb 2 rep max.

High Bar Squat (No Belt)

  • 440 x 5 * PR!
    • Missed the 6th rep. Tired man!
    • I could feel my hips rising faster than my chest coming up for the first couple of reps, so I changed the area where I look at on the ceiling so I could look a little higher in order to keep my torso more erect. I think it worked. I saw a few Chinese Olympic weightlifters violently throw their head backwards nearly snapping their own necks on the ascent on the back squat before. May try this eventually.

There's only 58 days left until the end of the year, and I plan on squatting 600 lb (15 lb away), deadlifting 600 lb (15 lb away), and if I'm lucky, overhead press 300 lb (just 5 more pounds!), front squat 475 lb (10 lb), and maybe even reverse grip bench press 440 lb (20 lb off) and regular grip bench 405 lb (15 lb).


I've already surpassed a couple of goals I set out for myself at the beginning of the year. A 600 lb deadlift seems like something I SHOULD be able to do by now, but since I don't deadlift on a regular basis (don't want to wake the baby. Plus lazy), I'm a little concerned I won't be able to pull this. A reverse grip bench press of 440 lb seems a little far fetched at this point. It's 20 lb away from my 1RM, and I don't know if I can do this in less than 2 months. We'll see.

Also, my strategy for getting back into the swing of things (i.e. hitting PR's in major lifts) after a couple of weeks of inconsistent training is to hit low hanging fruit PRs in variations of major lifts that I'm 99.9% sure I can hit. And then over the course of the next few weeks, build up the strength to tackle more difficult PR's and 1RM's once again.

Lastly, I've been pondering with the idea of throwing in clean and presses as part of my training, for a couple of reasons. I'll have some sort of OHP variation to do, be able to perform some sort of exercise where it starts off on the floor, be able to use a hook grip, and to get more yoked. May start it this week or next week.

Anyway's, last week's PRs:

4 Personal Records

High Bar Squat (Paused, No Belt): 405 lb x 6 (6RM)

One of the reasons why I like paused squats without a belt so much is that it really helps abdominalize my core.

If you look carefully, you can clearly see my six pack abs budging out of my plain green shirt.

Paused Reverse Grip Bench Press: 340 lb x 5 (5RM)

A somewhat challenging "I've never done this before" PR.

Front Squat (No Belt): 410 lb x 1 (1RM)

+5 lb 1 rep max. Followed by a 475 lb speed negative rep.

Paused Bench Press: 355 lb x 2 (2RM)

+5 lb 2 rep max.

Stuff You Should Read

  1. Why Adults Can't Squat Like Babies and Should Stop Trying To by Dean Somerset 

    • By the way, is it me or are Asians more built like babies than others??
  2. One Type of Periodization Part 1 and Part 2 by Greg Nuckols and Mike Israetel