A miss and a couple of rep PR's this past week:

Overhead Press: 270 lb x 0

The 265 lb press felt somewhat easy last week, so I wanted to give 270 lb OHP a shot.

DAMMIT! Felt so close.

Low Bar Squat: 460 lb x 6 (6 Rep Max)

Felt tough, but looks OK.

Reverse Grip Bench Press: 315 lb x 7 (7 Rep Max)

Missed the 2nd rep attempting 380 x 2 (would have been a 2RM), so I decided to go for an easy'ish PR and fill out an empty box in my personal records table.

I want to bench 315 lb for 10 reps in the future, but stability seems to be an issue for me during high rep ranges for the reverse grip bench press. Gotta nail 300 lb x 10 first.

Stuff You Should Read

  1. The Science of Squatting by Brad Schoenfeld
  2. Deadlift Training Tip by Steve Goggins

Dragon Flags

  • 8

Foam Rolling

Ab Wheel

  • 7

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fat Gripz.

  • Body weight (~207 lb): 8

Breathing Paused Low Bar Squat

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

Paused Low Bar Squat

Belt at 460 lb.

  • 410 lb x 1
  • 460 lb x 1

Low Bar Squat

  • 500 lb x 1
  • 460 lb x 6 * PR!
    • 6 rep max. Felt hard, but looked not too hard.

Face Pulls

  • 70 lb x 12
  • 90 lb x 10

Reverse Grip Bench Press

Paused until PR attempts.

  • 45 lb x 10
  • 140 lb x 5
  • 230 lb x 3
  • 280 lb x 1
  • 330 lb x 1
  • 380 lb x 1
    • Missed on the 2nd rep. It was actually a very controlled negative.
  • 315 lb: 7 * PR!
    • 7 rep max!
    • Last rep was hard and hit the J-hooks coming up.

Inverted Sit Ups

Upside down sit ups on my Teeter EP-950 inversion table.

  • 10

Neck Training

Using the Spud Inc neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb x 20
  • 60 lb x 20
  • 90 lb x 10,10
  • 70 lb x 8

Neck Flexion (Harness)

  • 30 lb x 20
  • 60 lb x 20
  • 90 lb x 10,10
  • 70 lb x 8

Neck Side Flexion (Harness)

  • 30 lb x 20
  • 50 lb x 20
  • 70 lb x 10,10

Front Squat

Paused and no belt.

  • 45 lb x 10
  • 140 lb x 5
  • 230 lb x 3
  • 280 lb x 1
  • 330 lb x 1
  • 370 lb x 1
    • Missed on the 2nd rep. Rolled off my shoulders.
  • 307.5 lb x 3,3,3,3,2
    • Missed on the last rep, last set. No more energy.

Overhead Press

  • 45 lb x 10
  • 100 lb x 5
  • 140 lb x 3
  • 190 lb x 1
  • 230 lb x 1
  • 270 lb x 0,0
    • First attempt I got stuck half way. Kept on pushing hoping it would pop up, but nope. That pretty much gassed me out for the 2nd attempt.
  • 230 lb x 2,1
    • Missed on the 2nd rep, last set. No more energy.

Dragon Flags

  • 8

Foam Rolling

Ab Wheel

  • 7

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

Fat Gripz

  • Body weight (~207 lb): 8

Breathing Paused Low Bar Squat

No belt.

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

Paused Low Bar Squat

Belt at 460 lb.

  • 410 lb x 1
  • 460 lb x 1

Low Bar Squat

  • 500 lb x 1

Paused High Bar Squat

  • 327.5 lb x 5

Paused Low Bar Squat

  • 327.5 lb x 5

Paused High Bar Squat

  • 327.5 lb x 5

Paused Low Bar Squat

  • 327.5 lb x 5

Face Pulls

  • 70 lb x 12
  • 90 lb x 10

Reverse Grip Bench Press

Paused.

  • 45 lb x 10
  • 140 lb x 5
  • 230 lb x 3
  • 280 lb x 1
  • 330 lb x 1
  • 370 lb x 1
  • 290 lb x 5,5,5

A couple of PR's this past week:

Deadlift: 530 lb x 1 (No belt 1RM)

No belt, with a hook grip. Not hard, but not easy.

Missed at 550 lb after, dammit.

The deadlift is my worst lift :/

Overhead Press: 265 lb x 1 (1RM)

FINALLY...an OHP 1RM!

I missed at this weight a few times. Glad I finally nailed it.

Made a small modification to my grip (narrowed my grip - something I wrote about on All Things Gym, but forgot about until today) and all my reps felt a whole lot easier.

Could be a long shot, but hopefully I can press 275 lb (2 x 45 lb and a 25 lb plate on each side of the bar) by the end of the year. Only 10 more pounds to go!

Stuff You Should Read

  1. Failure Minus One by Marty Gallagher
  2. Tuggin' Tips: Advice on Deadlifts that Changed My Life by Mike Hedlesky