Skinny Guy Who Loves Snatches

Back Squat
45x10
135x5
165x5
195x3
225x3
245x1
265x1
285x1
300x1
315x1
325x1

Bench Press
45x10
95x5
115x5
135x3
155x1
170x1
185x1
200x1
210x0

Deadlift
135x5
185x5
225x3
255x1
285x1
315x1
345x1
375x1
405x0
405x0
385x1
395x0

It's max-testing week and instead of testing each lift on a separate day, I decided to just make a something of a mock meet out of today.

I had a goal of squatting 315 doing in today. Warmups felt good, 300 wasn't really difficult but it felt really unbalanced. 315 felt much better form-wise but was pretty tough. 325 was a hell of a grinder but felt technically good and is very close to my PR of 330 at this bodyweight.

Bench warmups felt great, 170 and 185 shot up. 200 is a paused PR and it actually didn't feel that heavy, though I could really feel my left arm struggling. 210 barely got off my chest. Really need to start doing more unilateral work.

Deadlifts felt good to the point that I honestly thought 405 wouldn't be too tough to hit. Sadly I couldn't even get it off the ground. A little surprised as just about anytime my squat has been over 300, a 405 deadlift was a given. Nonetheless came back to hit 385, which is a hook grip PR.

Overall very happy with this cycle went from starting "maxes", they were actually max doubles, of 280, 180 and 340. Very happy with my squat progress, content with my bench and honestly a little disappointed in my deadlift, despite the 45lb improvement.
 
Back Squat
135x5
165x5
195x3
225x1
255x4
255x4
255x5(last rep paused)

Press
40x10
60x5
80x3
100x1
120x1

Incline DB Bench Press
20x10
30x10
35x10
35x10
35x10
35x15

V-Grip Cable Row
40x15
50x15
60x15
60x14
60x12
60x15
60x15

DB Curl
20x12
20x10
20x8
15x10
15x12

Single Leg Press
12(no weight)
12
10
10
12

First day back after taking a week off. Still somewhat debating which program to run. I got such good results this past cycle, so I'm tempted to just up my maxes and do it again. But at the same time I wouldn't mind going with something with a little higher frequency. Ended up doing the higher frequency one today, though I'll decide tomorrow what I really want to do.

Squats did not feel great. I had a bit of hard time remembering to break at the knees and ending up with my hips too far back a couple times. The top sets at 255 were way tougher than they should have been.

Did a quick press max test, was supposed to be done last week, and ended up with a very tough 120. I think I probably could have gotten 125, had I not done it after my rest week but ah well.

As I'm typing this, I've come to the conclusion that it would probably be best to just stick with what I had success with, gotta fight that program hopping bug. I'm also thinking that I should keep my training max increases fairly modest, as I'm just absolute garbage when it comes to higher reps.
 
Back Squat
135x5
165x5
195x5
225x3
245x1
260x1
275x2(last rep paused)
275x2(last rep paused)
275x2(last rep paused)
275x2(last rep paused)

Stiff-leg Deadlift
135x5
185x5
225x1
255x4
255x4
255x4
255x5

Barbell Lunge
45x10
80x10
80x10
80x8
80x9

Cable Crunch
110x12
110x12
110x12
110x12
 
Bench Press
45x10
95x5
115x5
135x3
155x1
175x2
175x2
175x2
175x2

DB Bench Press
40x5
50x5
55x4
60x4
60x4
60x6

DB Curl
20x10
20x10
20x10
20x8

Tricep Pulldown
30x10
30x10
30x8
30x8
 
Deadlift
135x5
185x5
225x3
255x1
285x1
315x1
335x2
335x2
335x2
335x2
335x2

Front Squat
135x5
175x5
195x4
195x4
195x4
195x6

Pullups
10
5
3
3

Seated Cable Row
50x10
50x10
50x10
40x10

Deadlifts felt great, all sets at 335 flew up.

Recently developed a cyst on my left wrist that only hurts when i bend my hand back. So when I power cleaned 135 for front squats I almost screamed lol. I ended up using my straps to make a sort of makeshift safety bar, which worked surprisingly well.

For the first time in basically my entire life, I'm going to make a real attempt to bulk, as opposed to the times when I just binged constantly and ballooned up. I've been bulking, probably an average of 3000 cals a day, for the past 3 weeks or so and I woke up at 151 today...
 
Press
45x10
65x5
85x3
105x2
105x2
105x2
105x2

DB Incline Bench
30x5
40x5
45x4
45x4
45x4
45x10

BTN Press
45x8
45x10
45x10
45x10

DB Hammer Curl
15x12
15x10
15x10
15x10
 
Back Squat
135x5
165x5
195x5
225x3
245x1
265x1
285x1(paused)
285x1
285x1
285x1
285x1
285x1
285x1
285x1(paused)
285x4x

Stiff Leg Deadlift
135x5
185x5
225x1
250x5
250x5
250x5

Barbell Lunge
45x10
95x10
95x8
95x8

Cable Crunch
100x12
110x12
120x10

Great session today, felt really on.

Squats felt great. I probably averaged around 1.5 minutes betweens singles at 285. On the last AMRAP set ended up with 4 after I tried pausing the 5th rep. A little annoyed I missed that but no worries.
 
Bench Press
45x10
95x5
115x5
135x3
155x1
175x2
175x2
175x5

Power Clean
135x3
155x3
170x3
180x1
190x1
200x1
210x1
215x1

Incline DB Bench Press
30x10
40x6
50x4
50x4
50x10

BTN Press
45x20
65x10

DB Hammer Curls
20x10
20x10

Tricep Pushdown
35x10
35x10

Felt strong today. Widened my bench grip a bit and felt the strongest it's been this cycle.

First time doing cleans in a few months, wow did they feel awkward. Hit 215 pretty easily but just couldn't get the confidence to go for 220.
 
Deadlift
135x5
185x5
225x3
255x1
285x1
315x1
335x2
335x2
335x5

Front Squat
135x5
160x5
180x3
200x4
200x4
200x6

Pull Ups
10
6

Cable Crunch
100x12
110x12
120x10
 
Back Squat
135x5
165x5
195x3
225x3
245x1
265x1
280x1
290x5

Stiff Leg Deadlift
135x5
185x5
225x3
245x1
260x1
275x3
275x3
275x3
275x3
275x8

Front Position Lunge
45x10
105x10
105x10

DB Bench
40x8
50x6
60x4
60x4
60x6

DB Kickback
10x10
10x10

Bit of a weird session. Squats felt really heavy on my back and while walking it out, but I was strong as hell out of the hole, which is the opposite of how I usually feel squatting. Was pretty happy to hit 290 for 5.

Deadlifts felt great, without a doubt the best stiff leg deadlifts have ever felt. I pushed it a bit with the 8th rep on my last set but no harm done.

Went a bit crazy with the bulking over the holidays and new year's so I'm feeling kinda fat right now, granted that's probably more my neuroticism than anything. Weighed 159 clothed and after eating breakfast this morning, so I'm guessing I'm probably around 156 right now.
 
Bench Press
45x10
95x5
115x5
135x3
155x1
170x1
185x4

DB Incline Press
30x10
40x6
50x3
50x3
50x3
50x3
50x6

DB Curl
25x10
25x10

Tricep Pushdown
35x10
35x10

Not a great day, wrist felt sore as fuck to start. So bench felt really unsteady. Still I think 184 paused for 4 is probably a PR.

This morning I weighed 154 so I have no idea what's going on lol. I'm gonna keep my daily calories between 2800 and 3000 for the next week then adjust from there.
 
Deadlift
135x5
185x5
225x3
265x1
295x1
320x1
350x6

Front Squat
135x5
165x3
190x1
210x10

Single Arm Cable Row
30x10
30x10
30x10

Press
45x10
65x5
85x1
100x1
110x4

DB Bench Press
40x8
50x5
60x3
60x3
60x3
60x3
60x6

Deadlifts felt great today. Could have maybe gotten another rep at 350 but felt my back starting to round and figured why chance it.

I, for some reason, thought that I was supposed to be maxing out reps on front squat as well, though I was actually supposed to do 3 sets of 5. Pretty happy with 210 for 10, no idea whether that's a PR or not as I truthfully hate going over 3 reps on front squats.
 
January 11

Back Squat
135x5
165x5
195x5
225x3
245x1
260x2
260x2
260x2
260x10

260 is definitely a 10 rep PR for me. It was definitely tough but I'd say I had maybe a rep or 2 left in me.
 
Deadlift
135x5
185x5
225x3
265x1
295x1
315x2
315x2
315x2
315x10

Bench Press
45x10
95x5
115x5
135x3
155x1
165x2
165x2
165x2
165x8

Deadlifts felt great. I was really surprised with how easy, relative to how I thought it'd go, it was to hit 315 for 10. I was able to bang them out pretty much rapid fire and could have maybe gotten 13 or 14, had I tried to push it into the questionable form area.

Bench didn't go nearly as well. Starting out even the initial doubles at 165 felt kinda tough and hitting 8 on my AMRAP set was my absolute max. Only a 5lb increase from last cycle's 160 for 8, which felt a lot better, and my bodyweight is probably up 5lbs or so since then. So a little disappointed there.
 
Max Test Day

Back Squat
45x10
135x5
165x5
195x5
225x3
245x1
265x1
285x1
305x1
335x1
345x0

Bench Press
45x10
95x5
115x3
135x3
155x1
175x1
195x1
210x1
215x0

Deadlift
135x5
185x5
225x3
265x1
295x1
325x1
355x1
380x1
405x1
415x0

Max testing day for me and chose to stick with tradition and make something of a mock meet out of it, also the idea of driving to the gym to do one lift seemed like such a waste.

Squats had felt pretty good as of late, but I was still pretty skeptical about hitting my goal of 335. Warmups just felt ok and 305 didn't feel great, though it definitely wasn't tough. Decided to say fuck it and just jump to 335. Surprisingly, it didn't even really feel too hard. Bumped up to 345 to go for what would've been an all time PR, but barely got it outta the hole. Ended up 10lbs over last cycle's max day and 45lbs over my training max.

Bench was the lift I was most pessimistic about; lately it'd been feeling horrible and my AMRAP sets had barely been better than last cycle. Warmups felt really strong, 175 and 195 flew up. Managed to get 210 for a paused PR, though I had some trouble at my usual sticking point. Went for 215 just cause why not and got stuck midway up. Pretty nice surprise here, as 210 puts me up 10lbs from last max out and 25lbs over my training max.

After hitting 315 for 10 pretty easily last week, I was really hoping it was time to finally break my all time PR of 420 I set back when I was 17 lol. Warm ups were fairly pedestrian up until 380. I totally expected 380 to fly up and when it was actually pretty tough, my confidence really deflated. Went for 405 not really too confident I could get it. It was an absolute pain to get off the floor but after that it flew up. Went up to 415 and couldn't get it off the floor. A little disappointed but 405 is still a hook grip PR and a 20lb improvement from last cycle.

Overall I'm pretty happy with this cycle. Improved in every lift from last cycle: Squat- 325 to 335, Bench- 200 to 210 and Deadlift- 385 to 405. I probably gained roughly 5lbs this cycle, going from 150-152 to 155-157. I'm gonna continue my attempt at bulking and maybe start a more hypertrophy focused routine next week.
 
Good job, didn't look like you should be that far away from new PR.
 
Back Squat
45x10
135x5
165x5
195x3
225x3(paused)
245x1(paused)
265x1(paused)
280x1(paused)
300x1(paused)
315x1(paused)
320x1(paused)

Power Clean+Power Jerk
135x1+2
155x1+1
175x1+1
190x1+1
200x1+1
210x1
210x1

Close Grip Bench Press
45x10
95x5
115x5
135x5
155x5
180x1



Originally planned on taking the rest of the week off, but felt like coming back off a week of no lifting could be a bit tough. So I decided to go in and max out paused squats then mess around a bit just to stay active.

I went into squatting hoping that I could maybe hit 315, and after 280 and 300 felt as solid as they did I was pretty confident. 315 ended up being tough, paused for a bit longer than I wanted to, but not too much of a grinder. I had a feeling 325 was gonna be out of the question, so I went with 320 and got it pretty solidly. My all time best is 326, however that was also done when I was a little over 170 bw and only had a paused of about a second. So I'm really happy to be so close, though the fact that my paused squat is over 95% of my regular squat leads me to believe I need to work on utilizing my stretch reflex.

Power clean and jerks were just for fun, as I haven't really done them in at least a few months. 200 felt good but I didn't have the confidence to attempt anything higher overhead.

I ended up replacing close grip bench with DB bench this cycle. So today was a combination of seeing where I'm at and staying active. 155 for 5, may have been 6 lost count, wasn't particularly hard and likewise with 180, which is encouraging.
 
Back Squat
45x10
135x5
165x5
195x5
225x3
255x4
260x4
265x6

Incline Bench Press
45x10
95x10
95x10
95x10
95x10

DB Curls
20x12
20x10
20x8
20x6
20x6

DB Row
35x10
30x8
30x8
30x8
30x8

Back Extension
x12
x12
x12
x12
x12
 
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