Heavy As A Really Heavy Thing

Deadlift Gains

2026-10-21T06:54:44.138-07:00

Pulls felt strong this entire cycle. I'm fairly cautious around my low back and hips and hesitant to go for broke (pun intended). On test day, 575 lbs. went up with no pain, so I decided to go big and try to set a new deadlift PR. 610 lbs. on the bar, and it didn't go up smoothly, but it did go up. While it's nice to set a new personal best, I don't anticipate doing too many above-limit deadlift singles in the future.

Bench presses did not go as well. Last time I tested my 1RM, 450 lbs. felt light, nothing like a true maximum. This time it pinned me to the pins. I reset and tried 440 lbs., with the same result, before finally nailing 430 lbs. It's the first time this year that I have not been able to press double bodyweight for a single. Not a big deal - I think I'll get it next time.

I've had three excellent bench pressing years in a row, lifting weights that I had long given up on, or never even imagined lifting. My goal this year was to bench press 450 lbs. before turning 45, and I've already done that. Thinking ahead to 2027, 460 lbs. before age 46 (while keeping bodyweight under 220) feels miles away. I'm not going to risk injury over it, but if the opportunity presents itself, who knows?

Squats, both front and back, were smooth and explosive. I'll shoot for 620 lbs. in the back squat next time, 615 no longer feels like a near-max. Same with seated overhead presses, I think I'm ready to edge beyond 3 plates.

Added a set of incline benches, 225 lbs. for 8 reps, and my shoulder didn't explode. I might be putting these back into the rotation, with very modest weights. We'll see.

Overall, I'm very happy with how this cycle went. I don't anticipate pushing my lifts significantly higher, and this not a bad strength baseline.

Squat 525-575-615 lbs. x 1

Front squat 465 lbs. x 1

Seated overhead press 315 lbs. x 1

Pullups x 21 consecutive

Deadlift 525-575-610 lbs. x 1 (PR)

Bench press 375 lbs. x 2 - 430 lbs. x 1 - 405 lbs. x 4

Bodyweight was around 216 lbs. this week.

Bulletin Update

2026-09-17T12:45:06.778-07:00

A slight improvement in front squats, and I managed an extra pullup in my single set to failure. Lifts felt strong, including the deadlift, which was a nice change from last cycle. I nailed the 450-lb. bench press with relative ease.

Some minor aches and pains, but overall I've been well. One thing I've changed is to be more consistent with isometric good mornings. I do these with a strap. I feel like these have really strengthened my mid-back area, which sometimes gets wonky during heavy front squats.

I think I'll ditch the standing overhead press, as I don't feel like I'm getting much out of it. At least nothing I'm not already covering with other exercises.

My bodyweight has remained stable. Hoping to keep it that way over the winter period.

Squat 525-575-615 lbs. x 1

Front squat 465 lbs. x 1 (PR)

Standing overhead press 250 lbs. x 1

Seated overhead press 315 lbs. x 1

Pullups x 21 consecutive (PR)

Deadlift 525-575-600 lbs. x 1

Bench press 375 lbs. x 2 - 450 lbs. x 1 - 405 lbs. x 6

Bodyweight under 215 lbs. this week.

Nothing New

2026-08-08T07:09:45.525-07:00

Missed my top singles in the deadlift and bench press this time. All lifts this week felt slow, heavy, and slightly off. It's been warm and very humid, so that's going to be my excuse.

Still swimming every day and getting all my steps in. Last year my pressing strength tanked a bit over the summer. This year it's holding up quite well. I have a few nagging aches and pains and will probably go back to physical therapy to try to fix them. Sorting out my shoulder last October had a major positive impact on my lifts. More frequent maintenance might be necessary as I get older.

Squat 525-575-615 lbs. x 1

Front squat 460 lbs. x 1

Standing overhead press 250 lbs. x 1

Seated overhead press 315 lbs. x 1

Pullups x 20 consecutive

Deadlift 525-575 lbs. x 1 (missed single with 605 lbs.)

Bench press 375 lbs. x 2 - 440 lbs. x 1 - 405 lbs. x 5 (missed single with 450 lbs.)

Bodyweight around 215 lbs. or under.

Copy/Paste

2026-07-05T06:41:32.736-07:00

This cycle was almost a copy/paste from the last one. The only difference was an overhead press with 250 lbs. which I missed last time.

Squat 525-575-615 lbs. x 1

Front squat 460 lbs. x 1

Standing overhead press 250 lbs. x 1

Seated overhead press 315 lbs. x 1

Pullups x 20 consecutive

Deadlift 525-575-605 lbs. x 1

Bench press 375 lbs. x 2 - 450 lbs. x 1 - 405 lbs. x 6

Tweaked my left side a little on deadlifts. I was afraid it would mess up my bench pressing the next day, but it was fine.

All my deadlifts in this cycle felt like slow, awkward grinds. I'm starting to think that maybe I should ditch heavy deadlift singles altogether. Just add a couple of medium sets after heavy squats and call it good. It feels like I'm testing fate with an injury waiting to happen.

But, of course, I've been here before. Ditching deadlifts, only to come back to them after a while. I don't feel like I get anything out of them - definitely not a great, or even decent, hypertrophy exercise, and unnecessary for leg and back strength, which I get plenty of from heavy squats. Yet I keep pulling.

Bodyweight was 213-214 lbs. for most of the week.

Summertime

2026-06-02T08:31:05.472-07:00

Summer (or at least pool season) is here, so I've added daily swimming to my workout regimen. It's really a wonderful way to kick off the day - something about the combo of chilly water and sunlight after a heavy lifting session feels very invigorating. I've noticed that I feel less tired during the day, even though I'm adding an extra physical activity.

Lifting went well. I met all my PRs, except standing overhead presses, where I experimented with a wider grip and failed to lift 250 lbs. Still, I think I'll keep experimenting because it feels like it hits my front delts better. Squats, front squats, and even deadlifts felt strong and smooth.

Finally bench pressed 450 lbs. for a single. It took everything I had, but I went into it confidently and succeeded. Followed it up with six reps with four plates. These numbers far exceed any lifting goals I've ever set, and going forward I'll be focusing on maintenance work (staying at these maxes, rather than increasing them).

Squat 525-575-615 lbs. x 1

Front squat 405-460 lbs. x 1

Standing overhead press 235 lbs. x 1

Seated overhead press 315 lbs. x 1

Pullups x 20 consecutive

Deadlift 525-575-605 lbs. x 1

Bench press 375 lbs. x 2 - 450 lbs. x 1 (PR) - 405 lbs. x 6 (rep PR)

Bodyweight fluctuated between 215 and 217 lbs. this week.

New Shoes

2026-04-10T08:42:00.000-07:00

Another strong, solid cycle. I went for 445 lbs. as my big bench press attempt and nailed it. 450 lbs. might have been in the cards - I'll try that next time. Training was good overall and my aches and pains seem to be getting better.

I did a bit of research on powerlifting shoes and settled on the Radix Pro model by Notorious Lift. They promise "a precision flat training shoe built for complete workout versatility. Squat, bench, deadlift, dynamic training, and more." Not sure about the more, but the shoes work just fine on the big three lifts. The sole is very thin, it's almost like lifting barefoot. Stable and comfortable during squats (front and back) and pulls, and the extra sole grip does help the bench press a little. Plus they are super light and would be great for workouts on the road. They just look like regular shoes, a bit wider.

Squats (in the Radix Pros) went smoothly. Maybe I should have added another few pounds to the bar, but I'm happy keeping the weight at this level. I felt cocky and tried 615 lbs. on the deadlift, which went nowhere. Didn't think I'd manage 600 lbs. after that attempt, but I did.

I managed to grind out a surprisingly difficult front squat single with 460 lbs. It felt a lot harder than my previous effort with 455. But I still get to claim a PR, the only one this cycle.

Squat 505-550-615 lbs. x 1

Front squat 405-460 lbs. x 1 (PR)

Overhead press standing 250 lbs. x 1, seated 315 lbs. x 1

Deadlift 600 lbs. x 1

Bench press 445 lbs. x 1, 405 lbs. x 5

20 consecutive pullups

Bodyweight has crept up to 215-217 lbs. this week.

Maintenance Cycle

2026-03-03T11:10:00.000-08:00

I'm off the NSAID, and my shoulder is still doing fine. Can't believe I put off going to see a professional about it for so long. Probably 6-7 years. All it took was some simple corrective exercise and problem solved.

No new PRs this training cycle, but I matched almost all my previous ones:

Squat 525x2-575x1-615 lbs. x 1

Front squat 455 lbs. x 1

Standing press 250 lbs. x 1, seated 315 lbs. x 1

Deadlift 525-575-605 lbs. x 1

Bench press 375-440 lbs. x 1, followed by 405 lbs. x 5

I tried to bench press 450 lbs. because 440x1 felt pretty easy, but got nailed.

Bodyweight around 215 lbs.

The idea going forward is to stay at these exact weights on all other exercises and focus solely on bench pressing 450x1. I think I have it, or should have it soon. At this point it's more a matter of feeling "right" on testing day than any training tweaks I may or may not introduce.

Free the Scapula

2026-01-24T10:14:00.000-08:00

I completed two PT sessions, one assessment and one follow-up. The therapist and I agreed that I don't need any more - for now. My overall mobility is decent, and the exercises she prescribed seem to be taking care of my shoulder problem. I'll go back if something flares up again, but for the time I'm just doing extra mobility focused on scapular movement.

Therein lies the rub. Within the first five minutes of my assessment, my therapist remarked on my lack of scapular mobility. In a scap shrug/pushup movement, I wasn't able to get more than about an inch and a half of ROM in my painful right shoulder. My protraction was incredibly limited.

Which makes sense, because scapular protraction is something you want to avoid at all costs in a heavy bench press. For close to three decades of working out, I've been over-emphasizing scapular retraction in order to lift heavy weights. But while scap retraction saves your shoulder in pressing movements, it can cause impingement further down the road. Couple this with two decades of desk jobs, sitting hunched over in front of a computer screen, and you have your first class ticket to Snap City.

Fortunately, there's no reason to suspect e.g. a rotator cuff tear. My shoulder mobility overall is better than average (which was a surprise), and my tendonitis has all but cleared up. Back squats are the only lift that causes shoulder pain, and even that seems to be improving with my new scapular mobility program. The real test will be going off the prescription NSAID and seeing if the pain returns.

At this age (both in calendar and lifting years), I have to be very careful with every little tendon and muscle. Hopefully I get to eke out another few years under the iron.

Pressing felt especially strong and smooth. One week before 1RM testing, I bench pressed 410 lbs. x 4, followed by 410 lbs. x 3 on the same day. It's the heaviest repetition work I've ever done, probably more impressive than the single with 447.5 lbs.

Got three plates on the seated overhead press too, which is simply mind-boggling weight for me. I feel like I might have cheated by turning it into more of an incline press, but I'll take it. My standing press has improved, but it's starting to really bother my low back, so it might not be worth pursuing any further. Maybe focus on getting more reps with 225 instead of trying to push the weight higher.

Squats and deadlifts also felt strong. Probably the best training cycle I've ever done.

Lifts this cycle:

Squat 525-550-615 lbs. x 1 (PR)

Front squat 460 lbs. x 1 (PR)

Seated overhead press 275x2-315 lbs. x 1 (PR)

Standing overhead press 190x2-225-250 lbs. x 1 (PR)

Deadlift 525-575-605 lbs. x 1 (PR)

Bench press 365x2-405-447.5 lbs. x 1 (PR)

Bodyweight still under 215 lbs. I think 215 will be my "new normal" (as opposed to 220-225).

Good News

2025-12-24T07:03:00.000-08:00

My ortho is pretty sure I don't have a rotator cuff tear. My mobility is "really good" and the usual tests revealed no weakness and barely any pain. He still wanted me to commit to 4-6 weeks of PT, and to "lay off exercises that cause pain", which is to be expected. He also prescribed me a prescription-strength NSAID at a fairly high dose, which has worked miracles. Almost all pain was gone within 2 days I started using it.

Scheduled my PT assessment in early January and will see where it goes from there. I don't have any loss of strength or function in the shoulder, and the ortho in fact commented favorably on my shoulder mobility. If I can keep it relatively pain-free, I don't see why I should lay off my usual exercises.

With the pain gone, I was able to crush a few PRs:

Squat 500-550-610 lbs. x 1 (PR)

Front squat 445 lbs. x 1 (PR)

Standing overhead press 205-230-240 lbs. x 1 (might be a PR, not sure)

Seated military press 275-300-310 lbs. x 1 (PR)

Pullups bodyweight x 20 (maybe not a PR, but it felt great)

Deadlift 500-550-600 lbs. x 1 (tied PR)

Bench press 405-430 lbs. x 1

I had some misgivings about trying for a 600-lb. pull, and it was hard, but doable. I don't think I have much more left in the deadlift. Might try 605-610 in 2026, but am also very cautious about hurting my hips/back again. So I'll probably just stick to sub-600 lbs. for singles.

Squats, on the other hand, feel great. The biggest obstacle is my injured shoulder, which spasms and hurts like hell when I place the bar on my back. If it wasn't for the shoulder, I'd definitely gun for heavier weights. I felt like I had strength to spare after squatting 610 lbs.

Front squats are finally moving, after a long period of being stuck. I'm finally front squatting more than I can bench press.

Speaking of the bench press - the weights felt nice and explosive. 430 lbs. felt no heavier than 405, and it's the heaviest I've pressed in a while. Not sure if the partials had anything to do with it, or simply being able to use my shoulders without the anticipation of pain. I might do another round of partial lifts and see what it nets me.

A couple of PRs in overhead pressing, which is always nice. On the seated press, it's hard for me to be 100% sure whether I'm getting stronger, or just better at turning the angle of motion into an incline press. But at this point I don't really care. Shoulders are feeling nice and strong, and maybe look a bit bigger? My delts are now fairly prominent even when I drop bodyweight, but we all know the mirror lies.

Bodyweight was 214-216 lbs. this week. Not too bad for the holiday season, when it's usually closer to 220-225.

Healing Up

2025-10-26T06:45:00.000-07:00

Right shoulder is healing up slowly, but steadily. I'm pretty sure it's a rotator cuff problem. The only question is how bad it is, and what can be done about it. Scheduled an assessment and PT visit in December, but in the meantime I'll keep working on it.

Strength is holding steady. Very happy with the numbers as they are now. I might have a little room to progress my squats and deadlifts (would like to get the latter back to 600 lbs.), but that's not a priority right now.

Pressing has sort of stalled, maybe because of the shoulder pain, maybe not. Still avoiding incline presses, as I believe those put my shoulder over the edge of agony. I'd like to move my flat bench press back to the 440 lb. range, but that's just not possible right now. 405 lbs. feels quick and explosive, but 425 lbs. was a grind. Thinking of going back to progressive distance training (partials) for the next bench and shoulder press cycle.

Not sure where I go from here. I've hit all the lifting goals I've ever set for myself, and then some. I'm half-heartedly aiming for a 250 lb. standing overhead press, but feel like seated gives me much better shoulder development. From now on, it'll be mostly maintenance until I start to deteriorate.

Kind of looking forward to seeing how long I can keep lifting heavy. It'd be cool to squat and deadlift over 500 lbs. in my fifties.

Bodyweight has crept up a little, 212-214 lbs. this week. Might get back up to 220 lbs. over the winter. No special diet or program here - just keep doing what I'm doing, eat and exercise as normal, etc. Let the body get to where it needs to be without trying to impose control.

Squat 505-550-605 lbs. x 1 (tied PR)

Front squat 425 lbs. x 1

Overhead press 235 lbs. x 1 standing, 305 lbs. x 1 seated (tied PR)

Deadlift 505-550-585 lbs. x 1

Bench press 405-425 lbs. x 1

Anticipating Fall

2025-09-22T14:19:00.000-07:00

Last week of pool time. This summer I swam every day, in addition to the usual lifting and walking. Really glad I got to do it as much as I did this year.

Squats and front squats felt strong. New small PR on squats, which was the only PR increase this cycle. Deadlifts went up fairly easily too. No more hip pain, but I'm still playing it safe.

Managed to get my standing press to two plates again, which is some 15 lbs. over bodyweight.

Bench presses went well in training, so I expected a slight increase in my top single. It didn't happen. 405 lbs. went up easily, but 430 lbs. pinned me twice. The second attempt was sheer stupidity. I reduced the weight to 420 lbs. and wasn't able to lift that either.

In frustration, I reduced the weight to three plates and repped that 13 times. Which was pointless, but it made me feel better.

No incline bench presses this time. I cut them out of the training cycle to spare my painful right shoulder. It's getting better, but slowly. Right triceps has almost fully healed, which feels great.

Squat 505-550-605 lbs. x 1 (PR)

Front Squat 405-430 lbs. x 1

Standing overhead press 225 lbs. x 1

Seated overhead press 300 lbs. x 1

Deadlift 505-550-575 lbs. x 1

Bench press 385-405 lbs. x 1, then 315 lbs. x 13

Bodyweight was at 210 lbs. or under this week. I don't know if it's all the swimming I've been doing, but I wasn't even trying to drop any pounds lately, and have been eating as normal. Whatever the reason, I'll take it.

Same Old

2025-08-18T15:37:00.000-07:00

Not a whole lot to report from this cycle, other than I hit 600 lbs. in the squat. It was a solid cycle overall - slight drop in bodyweight, one PR, other lifts were at or around maximum weights (except the deadlift).

Right front delt and right elbow are still sore. My hip injury feels much better, but still tingles when I get into heavy weights. So I didn't push too hard on incline presses or front squats.

Still can't get the hang of overhead pressing while standing up. Granted, the little nagging injuries are adding up. But this time I couldn't even move 225 lbs., which I usually hit easily.

Also failed front squats with 430 lbs., bench press with 440 lbs., and incline press with 385 lbs. Fronts were a surprise, because they had felt nice and smooth all cycle. Bench press is still not where it was, but it's getting better. I only went to 405 lbs. for reps once in training. I might avoid incline presses for a while, as they seem to really aggravate my front shoulder.

Less failed lifts going forward. It will mean smarter rep programming, and knowing when to call it a day. Failing lifts in a power rack is fairly safe, but it still increases the risk of injury.

Squat 505-550-600 lbs. x 1 (PR)

Front squat 405 lbs. x 1

Bench press 365x2-405-425 lbs. x 1

Incline bench press 335x2-365 lbs. x 1

Standing overhead press 205 lbs. x 1

Seated overhead press 300 lbs. x 1

Deadlift 505-550-560 lbs. x 1

Bodyweight was in the 210-212 lb. range this week.

Brokeback Deadlift, Mixed Results

2025-07-14T07:45:00.000-07:00

Something in my left hip went RIIIP as I pulled a mere 455 lbs. a couple of Fridays ago.

I was left in crippling back/hip pain, but managed to rehab it enough to do bench presses (the day after), squats (Monday), and some very cautious pulling two weeks later. Oddly, the hip/back issue didn't bother me much while squatting, front or back. The pain is almost completely gone now, but I still have a sensation of... instability, I guess?

Maybe it's just mental. But I'm not taking any chances. My attempts at deadlift singles were very conservative and are likely to stay that way going forward. Also, I will no longer be starting every rep from a dead stop. I've never seen any benefits from it, and I feel it increases the strain on the weakest areas in the hips and low back.

In spite of the injury, squats and front squats felt strong. I broke PRs in both and am now consistently front squatting 400 lbs. for sets of 5. Overhead pressing also went well. I'm still not where I need to be in the standing press, but getting stronger.

Bench presses have felt off all cycle. I've been plagued by persistent pain in my right triceps and elbow for quite some time now. I kept my heavy triples at 4 plates, but my form has been questionable. On singles day, I missed 445 lbs. twice and 435 lbs. once. Then I lowered the weight to 425 lbs. to at least save some face, but was completely fried at this point, so I failed that one too.

Failing at the bench press seemed to help me with incline presses, where I broke my previous PR by a whopping 15 lbs. Which made this a very good cycle overall.

Goals for next cycle: fix right elbow; fix left hip; get back into groove with bench presses. Maybe I need to drop the weight and do more controlled triples with 365-385 lbs.

Squat 505-550-595 lbs. x 1 (PR)

Front squat 440 lbs. x 1 (PR)

Bench press 405 lbs. x 1

Incline bench press 365-395 lbs. x 1 (PR)

Standing overhead press 205-230 lbs. x 1

Seated military press 250x2-280-305 lbs. x 1 (PR)

Deadlift 505x2-550 lbs. x 1

Bodyweight 210-215 lbs. this week.

RIP Belt

2025-06-09T10:12:00.000-07:00

My old off-brand lifting belt finally gave up the ghost.

It was about time. I bought it in January 2011 and paid $20 for it (plus a pair of lifting straps thrown in for free). Fourteen and a half years is excellent useful life, especially one that has seen such heavy use in the lifting trenches. Amortizing the acquisition cost over this period, it turns out that the cost per workout would have been something like 0.7 cents. That's great ROI.

Its replacement - also bought via eBay, also made in Pakistan - arrived early this week. It's Valeo, and very high quality, but a little too large for me (lifting belt sizes are wildly inaccurate). So I'll have to punch a couple of extra holes before I can use it. The old belt will still make the occasional appearance.

RIP made-in-Pakistan off-brand belt. You will be missed.

The old belt went out in grand style. I set several new PRs this training cycle, two courtesy of my micro-loading plates. Could have done a little more on the incline bench press, but there's always next time.

On the deadlift, I went for 590 lbs. and didn't get it. I might be using too much weight for the singles before my top attempt. E.g. this time I went 455x2-525-555-590, but probably should have skipped either the 525 or 555 pull. Even a measly 525 lbs. is almost 90% of my all-time best of 600 lbs. Maybe next time it should be something like 465x2-555-590. Or maybe I should just stop chasing deadlift maxes because they're pointless?

Training went well, with almost all lifts done smoothly and under control. In addition to lifting, I now swim every weekday morning and have upped my step count for the day. I got another ugly 410x3 on the bench press. I'd like to get 405x5 eventually, but that feels light years away right now.

Squat 505-555-590 lbs. x 1 (PR)

Front squat 430 lbs. x 1 (PR)

Standing overhead press 215 lbs. x 2, 225 lbs. x 1

Seated overhead press 245x2-275-302.5 lbs. x 1 (PR)

Deadlift 525-555-575 lbs. x 1 (last set after I failed with 590 lbs.).

Bench press 365x2-405x1-442.5 lbs. x 1 (PR)

Incline bench press 335x2-355x2-380 lbs. x 1 (tied PR)

Bodyweight was under 212 lbs. this week.

Train to Maintain

2025-05-03T08:25:00.000-07:00

Nothing exciting to report this time. It was a solid, strong cycle with no improvements to one-rep maxes (except in the front squat).

On squats, deadlifts, and seated overhead presses, I went for poundages I was 100% confident with. The back squat max felt just right, and I might have been good for another 2.5-5 lbs. in the seated press and deadlift. But no regrets either way.

I attempted a small PR on the bench press with 442.5 lbs. and failed that lift. My flat bench press has been going really well - I hit 405 lbs. for 4 ugly reps, and 410 lbs. x 3, so was hoping for a new PR. Reduced the bar to 430 lbs. and nailed it no problem.

I might stay at the same back squat weight for singles for a few more training cycles. Will try to gradually creep my deadlift weight back to 600ish lbs. But I'm also quite happy keeping the pull where it is for now, and focusing more on presses.

Managed a small PR on front squats, but it was very slow and grindy. My front squat is still lagging behind my bench press.

Squat 505x2 - 545x1 - 585 lbs. x 1

Front Squat 405 x 1 - 425 x 1 (PR)

Standing overhead press 210 lbs. x 2

Seated overhead press 300 lbs. x 1

Deadlift 505 - 555 - 585 lbs. x 1

Bench press 365x2 - 405x1 - 430 lbs. x 1

Incline bench press 375 lbs. x 1, followed by 315 lbs. x 8

Bodyweight was 211 lbs. this morning, and that's the heaviest I've been all week.

Weak Link

2025-03-29T11:34:00.000-07:00

I had a delayed start to the training year. Just wrapped up my first cycle of 2025 with a few new PRs at a lower bodyweight than my last cycle.

Been messing around with standing presses, which I haven't trained in years, I was disappointed to discover I'm pretty weak. My overall pressing strength has gone up since I last trained standing presses seriously. But I've lost the standing press "groove", and my midsection feels too weak to support appreciable weights overhead. So I've started using standing presses as a warmup on my shoulder day to build up to a respectable poundage again. If I'm pressing 300 lbs. seated, I should be doing 240-250 lbs. standing, which would be close to my all-time best.

Squats went smoothly, and the front squat with 420 lbs. was downright explosive. Bench and incline bench presses moved great. I aimed for 425 lbs. on the flat bench press, but that went up so easily I took another shot at 440 lbs. and nailed it.

On deadlifts, I failed 600 lbs. for the second time in a row. Should probably revise my current one-rep max down to a more realistic 575 lbs. and take it from there.

Squat 505-545-585 lbs. x 1 (PR)

Front squat 420 lbs. x 1 (PR)

Standing overhead press 205 lbs. x 1

Seated overhead press 275-300 lbs. x 1 (matched PR)

Bench press 405-425-440 lbs. x 1 (PR)

Incline bench press 380 lbs. x 1 (PR)

Deadlift 505-550-575 lbs. x 1

Bodyweight has stayed below 210 lbs. this week. So I've dropped 5-6 lbs. but still hit several new 1RMs, which is encouraging.

Nice Cycle to End 2024 On

2024-12-23T11:14:00.000-08:00

After a slew of personal records in 2024, this training cycle was more modest. I hit small but respectable squat and bench press PRs, but otherwise kept my attempts well within reason. Overall I'm lifting significantly heavier weights than I did at the end of 2023. Which is what it's all about, after all.

Two new (small) PRs on the squat and bench press. My pressing has progressed well over the past couple of years. I pressed 445 lbs. for a SlingShot single, which would also be a PR if it counted. It's been a great year for pressing of all sorts. Focusing on incline presses seems to bring everything else up, and limiting the sets and reps allows me to use very heavy weights.

I'm a little less clear on how isometrics help me with the various barbell presses. There's definitely a synergistic effect, but tough to put a finger on (or attribute e.g. a weight or percentage increase). For other muscle groups and for isolation exercises, it's more obvious. Isometrics and bands are now probably 75% of my "bodybuilding" work.

My back twinged a little on deadlift day. I set out to match last cycle's PR with 600 lbs., but couldn't break it off the floor. Didn't really give it 100% as I'm pretty cautious with my lower back. In the end I settled for 575 lbs., which I pulled confidently.

Squat 505-540-580 lbs. x 1 (PR)

Front squat 405 lbs. x 1

Seated overhead press 260-280-300 lbs. x 1 (tied PR)

Bench press 365x2-405-435 lbs. x 1 (PR), SlingShot 445 lbs. x 1 (also PR)

Incline bench press 345 lbs. x 1, 320 lbs. x 7

Deadlift 515-560-575 lbs. x 1

Bodyweight was below 215 lbs. this week.

Across the Board

2024-11-13T06:23:00.000-08:00

My training was the same as usual. Heavy main lifts, a few assistance lifts, and a whole lot of isometric sets mimicking bodybuilding exercises. I can't overstate the importance of isometrics, both as a muscle and as a strength builder. I've dabbled with this type of training in the past, but have never been this consistent with it, or reaped such results.

Squats were tough but doable. I missed my first with 575 lbs. and rode a crushing negative rep down to the pins. Moved the bar lower on my back for the second attempt and nailed it. Improved shoulder mobility FTW. I never went over 530x3 in training, which is the same weight I've ben using forever. Proving once again that you don't need to break your back lifting huge numbers in training. Just stay focused, cut out the garbage volume, and keep the intensity at a decent level.

I barely made the front squat PR, because my legs were fried. But I'd been hitting 375 lbs. for sets of 5 fairly regularly, so was confident. My front squat is still behind my bench press, but it's probably my most improved lift since I started lifting at home.

Another tiny PR on the bench press. I knew I wasn't going to massively exceed expectations like last time I maxed out. But I'd been hitting some nice lifts in training (405x3 and 410x2), and I figured I could move the needle ever so slightly with a bit of luck. Didn't think 435 was in the offing, so I threw on my 1.25-lb. microplates and nailed a slow-grind single with 432.5 lbs. Another PR and another double-bodyweight press.

On seated shoulder presses, I moved my grip out wider (by one finger) and the weight was so easy it felt like cheating. 300 lbs. is a weight I never expected to move overhead. But same as with squats and bench presses, the training poundages have been moving nicely, so I knew something good was in the offing.

Deadlifts likewise went well. I probably had 600 lbs. last time I maxed out, so this was no surprise. As with squats, I think proper rest and letting the muscles recover fully is now more important for progress than trying to rep out heavy weights. Alternating heavy squats and heavy pulls week to week seems to be the right ticket.

The question now is the same one I've been asking myself the last few cycles. Do I keep pushing the weights up, or do I focus on maintenance and steer clear of snap city? Mentally, I'm not built for the latter option. Even when I'm beating my head against a wall - and I've done plenty of that in the past - it has to be with the goal (hope) of moving forward. Middle-aged lifetime natural lifters also don't exactly have decades of progress ahead, so make hay while the sun shines? Maybe?

Bench press 365x2-405-432.5 lbs. x 1 (PR)

Incline bench press 375 lbs. x 1 (PR)

Seated military press 255x2-275x2-300 lbs. x 1 (PR)

Squat 505-530-575 lbs. x 1 (PR)

Front squat 415 lbs. x 1 (PR)

Deadlift 505-550-600 lbs. x 1 (PR)

Bodyweight was in the 215-lb. range all week.

COVID Lifting Boost(er), Huge Bench Press PR

2024-08-19T08:40:00.000-07:00

My left shoulder has been acting up, so I skipped partials and only did straight sets for overhead and bench presses this cycle. Last two weeks I bench pressed from the next-to-last pin (above chest) because it felt easier on my shoulder. Hit some good numbers from that level - 405 lbs. x 3 and 425 lbs. x 2. What I've noticed in the past is that I'm usually good for the same weight (give or take 5 lbs.) full range.

Squats felt great while I was doing fives and triples, then terrible on my singles day. I almost lost 405 lbs. forward (this hasn't happened to me in probably 20 years, at any weight), 455 lbs. felt like 555, and I failed with 565 lbs. I hit 545 lbs. x 1 and that was all she wrote.

The next day I tested positive for COVID-19. So I was probably weak due to my body trying to fight the disease, or something.

COVID was nothing like the first time I had it. It felt like a minor cold, and I was symptom-free after 3 days. Which makes sense since I'm juiced to the gills, but was still a relief. More surprisingly, I matched two PRs and set two new ones while keeping my bodyweight down and technically being sick. Maybe viruses give you a minor boost when lifting?

Seated overhead pressed felt strong. I pressed 295 lbs. fairly easily to match my all-time best. Then tried a single with 300 and of course that went about as well as one might expect.

I felt pretty confident about bench presses, but the results came as a huge surprise. Took 405 lbs. for my last warmup and it felt tough, but fast. 420 lbs. flew up like nothing. Being a greedy ijit, I next loaded up 430 lbs. - and nailed that with gas to spare.

Seated overhead press: 260 lbs. x 6, 295 lbs. x 1 (tied PR)

Pullups/chinups in a single set: 18 (I changed grips w/or rest, but I did let go of the bar, so call it 13+5 if you're nitpicky)

Bench press 405-420-430 lbs. x 1 (PR)

Deadlift: 525 lbs. x 3, 505-530-590 lbs. x 1 (PR)

Squat: 525 lbs. x 3, 505-530-545 lbs. x 1, 565 lbs. x fail

Front squat 410 lbs. x 1 (tied PR)

Bodyweight: below 215 lbs. all week. On bench press day, I actually weighed in at 211, so I pressed more than twice my bodyweight, which is pretty wild.

Less Bulk, Less Power

2024-07-01T08:12:00.000-07:00

Summer is here, so I'm dedicating more time to swimming and hiking. Also spent around 6 weeks traveling and not lifting weights. I dropped around 8 lbs. of bodyweight from my last partials cycle and lost a little bit of strength on some lifts, but nothing dramatic. Kind of enjoying being lighter. At this age, the only numbers I'm really concerned about are my bloodwork results, and I'm hoping those have improved with the weight loss.

Pressing was good, with singles just a bit under my all-time bests at a higher bodyweight. I hit a PR on the incline press, and am getting much more comfortable with this lift overall. Inclines do not seem to bother my shoulder as much as flat bench presses, which is weird.

Squats went well, with small PRs on both back and front squat and not much shoulder/knee pain.

My deadlift seems to be suffering the most. I've added a few extra upper back and hamstring sets throughout the week, and it seems to be holding back my pulling. The best I've deadlifted in regular training was 510 lbs. x 3. But I was able to match my all-time best for a single. Not terribly alarmed over this because I really don't care how much I pull for reps, but it's an interesting data point.

Seated overhead press 265 lbs. x 1, 285 lbs. x 1, 230 lbs. x 8 (went for a PR with 300 lbs. and failed)

Bench press 400 lbs. x 2 (410 lbs. failed)

Incline bench press 315 lbs. x 8, 370 lbs. x 1 (PR)

Squat 525 lbs. x 4, 530 lbs. x 3, 565 lbs. x 1 (PR)

Deadlift 510 lbs. x 3, 585 lbs. x 1 (tied PR)

Front squat 410 lbs. x 1 (PR)

New Cycle, New Personal Records

2024-04-04T08:16:00.000-07:00

The biggest piece of news this cycle is that I'm back to doing regular back squats. My left shoulder still bothers me under the bar, but it's not locking up or in agony, and I'm working on rehabbing it. Squats and deadlifts both went well, which is a rarity, and I've now officially pulled 6 plates, something I never imagined myself being capable of. Can I hit 600? Maybe that mythical "old man strength" is finally kicking in (about time, too).

After squats, I hit a four-plate front squat PR with very little strain.

Pressing went very well. This might be the first cycle in which I've met or exceeded all my partial lift goals. Usually I start missing rep goals as the weight gets closer to full range. But this time I hit them all confidently - including a stellar 380 lbs. x 6 on the bench press at the penultimate (next-to-full-range) setting.

I missed 420 lbs. on the bench press for the second time, but I think I'll get it this year. Went back and rage-pressed 405 lbs. for two reps immediately after my failure. "Ramping up" with 390 lbs. might have been a mistake - it went up smoothly, but I'm wondering if it's too much weight for what is essentially a warmup effort. I rested up a bit and set an easy new incline bench PR with 365 lbs.

Overall, this was possibly my most successful partials cycle so far. I haven't been feeling beat up or stressed out either - just smooth, solid lifts all round. Bodyweight has been steady and muscular definition is as good as it's ever been. The isometrics seem to be helping - both with strength, and to fill in small gaps in training, mostly for isolation exercises.

I've eliminated junk volume and these days just focus on a couple exercises per muscle group, a couple of really hard working sets, and call it a day. As you get stronger (and older), volume becomes extremely tough on the body. 2x10 with 225 lbs. might improve your bench press a little, but 2x10 with 325 lbs. are apt to cripple you for days. Maybe figuring out what you need is what strength is really all about. Gainz without a specific program - or on any program. Getting into "a state of mind, being persistent with being consistent", as Lamar Gant (reputedly) said.

Seated military press 295 lbs. x 1 (PR), 230 lbs. x 10 (also might be a PR)

Bench press 390 lbs. x 1, 420 lbs. x fail, 405 lbs. x 2 (new 2RM)

Incline bench press 365 lbs. x 1 (PR)

Squat 530 lbs. x 3, 560 lbs. x 1 (PR)

Front squat 405 lbs. x 1 (PR)

Deadlift 585 lbs. x 1 (PR)

Overhead Press and Deadlift PRs, Other Miscellany

2024-02-02T11:50:00.000-08:00

Another partials cycle down, with variable results. I set a confident personal best in the seated military press with 290 lbs. x 1. Managed some excellent repetition work in the lead-up to the cycle on the overhead and incline bench press. My lats and upper back are stronger than before, so I have a better base, and I've gotten stronger and more explosive in the lockout phase. Feeling pretty good overall.

My deadlift training has felt fairly slow and grindy for the past several months. I had not maxed out since 2022 and had no idea what a heavy single would feel like. So I was extremely pleased to set a new PR this cycle. I pulled 575 lbs. with strength to spare - almost six plates.

I crapped out on my bench press attempt with 420 lbs. Then I lowered the weight to 410 lbs., but was too tired after straining against the 420. So no bench press PR this cycle. Based on how the partials were going, I wasn't really expecting one, but it's always nice to be hopeful. I might recalibrate to 410 for the next cycle and build up from there.

No PR on squats either. I hit a relatively solid single with 530 lbs., but 550 lbs. stapled me to the bars. Back squatting with straps is a good replacement for regular back squats, but I'm starting to wonder if a cambered squat bar wouldn't be a better solution for my shoulder issues. Or maybe I just need to forget about max singles in the squat. Or maybe I just need to stop being an idiot and get my shoulder looked at.

Seated military press 265 lbs. x 5, 290 lbs. x 1 (PR)

Squat with straps 530 lbs. x 3, ~~550 lbs. x fail~~

Front squat 390 lbs. x 1 (tied PR)

Bench press 340 lbs. x 5, 390 lbs. x 1, ~~420 lbs. x fail~~

Incline bench press 310 lbs. x 10, 335 lbs. x 1

Deadlift 545 lbs. x 1, 575 lbs. x 1 (PR)

Bodyweight was a solid 220 lbs.

End of 2023 Retrospective Post

2024-01-04T14:14:00.000-08:00

2023 was the year of the bench press. To some extent, the year of the overhead press too.

After twerking desperately just under the 400-lb. BP mark for several years (375-390-385-395-380-etc.), I finally managed to crack it. 405-410-415 fell in quick succession. I don't know if I can ride this trend to even heavier lifts in 2024, but I'm definitely going to try.

In the seated overhead press, I saw a huge increase from an ugly 255 to a solid 285 lbs. I've never gone this heavy on any version of the overhead press. Hitting 300 lbs. would be nice (and way more than I ever dreamed of), but it's still a long ways away.

Blew through three plates on the incline press and maxed out at 335 lbs. A pretty solid improvement, which is probably due to finally getting consistent with incline work.

Partial presses have definitely helped. Some of the poundages I've handled on the short-range lifts are truly ridiculous (e.g. 500+ for flat bench press reps of 5-6), but I think the real benefit comes from mid-range work. Partial lifts still build a ton of strength across the entire range, and the judicious inclusion of stretch-position isometrics seems to have paid off.

One important takeaway was to reduce triceps exercise volume during my partial cycles. Basically do a few longer-duration isometrics, or nothing at all. Trying to maintain arm exercise volume led to some nasty triceps tendinitis which is only just starting to (hopefully) clear up. Overall, my training philosophy has been drifting away from volume and toward intensity, Stuart-McRobert-style. You simply can't do high volume once the weights get very heavy - at least not un-enhanced and well into your fifth decade of life.

Having my own home gym has also helped tremendously. I was always very consistent in working out, but now I've taken it to a whole other level. Not having to wait for equipment, or feeling like an asshole while doing partials in the rack, or just generally not being around douchebags - all massive improvements. I now have a bench, a rack, 600+ lbs. of weights, 2 x adjustable DBs that go up to 55 lbs., and a rudimentary pulley assembly. And bands. A shitload of bands of different resistance levels. More than I'll ever need.

Back squatting has become problematic due to the weird shoulder pain I've been experiencing. But back squatting (fairly heavy) with straps is still possible. Maybe I've reached my ceiling on back squats. I still have a ton of room for improvement on front squats, and I'd like to push the boundary a little further on deadlifts. Here's hoping my lower back holds up as I pursue this unnecessary and unreasonable, purely-ego-motivated goal.

My routine is fairly minimalist these days:

Monday - front squat, medium-light squat, some isolation exercises for quads and hamstrings

Tuesday - overhead press, some triceps work (or: partial OHP + partial close-grip BP)

Wednesday - back (pullups and rows) and biceps

Friday - heavy squat or heavy deadlift, shrugs, pulldowns

Saturday - bench press, incline press, triceps, biceps (or: partial BP and full-range incline press)

I'd prefer to reduce this to four training days per week, but am too lazy to do longer workouts.

A partials cycle lasts 4 weeks, and is followed up by 2-4 weeks of full-range (slightly higher-volume) training. No partial lifts are done for squats, front squats, or deadlifts.

Overall, it works very well and has helped me keep making gains at an age when common gym philosophy tells me to focus on maintaining, or to "lighten things up". I'm not delusional enough to think it will last forever, or even for much longer. But it's working right now.

To anyone still reading this nonsense, I wish a happy and productive (mostly injury-free) 2024.

Nice Year End Gainz

2023-12-04T09:26:00.000-08:00

My left shoulder still refuses to go under the bar on back squats. I'm doing some stretches and rehab exercises for it, but at this point I'm no longer that worried about it. Maybe the shoulder pain I feel with the bar on my back is indicative of some massive impingement that's just waiting to blow up into emergency surgery. Or maybe... it's just random pain. In either case, I won't stop lifting, and my press numbers are better than ever. I'm back squatting with straps within 95% of my all-time best, so it doesn't seem like something I should worry about.

Still no PR on seated overhead press. I failed twice with 290 lbs. Which seems like a helluva lot of weight, but I was hitting some nice rep PRs (full range) before I started the partials cycle, so I thought I'd do better. Pretty pleased with overhead pressing overall.

I progressed my front squats to 325 lbs. for 2 sets x 5, and hit a single with 390 lbs. - new best.

Another bench press PR, and I missed with 420 lbs. twice. Missed 430 lbs. with a SlingShot, but I was pretty tuckered out at this point.

Also made an accidental incline bench press PR of 320 lbs. x 2. Regular sets are now up to 6-8 reps with 300+ lbs., which I've never worked up to before. Heavy singles (after flat bench press) ended up at 335 lb. Not bad for a middle-aged dude with an apparently busted shoulder.

Weighted pullups are up to +25 lbs. x 8.

Seated military press 250 lbs. x 5, 275 lbs. x 1

Bench press 415 lbs. x 1 (PR)

Incline bench press 320 lbs. x 2, 335 lbs. x 1 (PR)

Squat (with straps) 520 lbs. x 3, 530 lbs. x 1

Deadlift 540 lbs. x 2

Front squat 325 lbs. x 2 sets x 5, 345 lbs. x 1, 375 lbs. x 1, 390 lbs. x 1 (PR)

Busted Shoulder Blues

2023-10-18T04:00:00.000-07:00

Recently I've been having trouble with my left shoulder. It's been bothering me on and off for the past 6-7 years, but now it's gotten to the point that I can't get the bar on my back to squat. A muscle starts to seize up somewhere under my left scapula, my entire shoulder locks up, and the ensuing pain is unbearable, making it impossible for me to stay stable under the weight.

I'm working on unfreezing my troublesome shoulder and am using straps for my back squats. Kind of like a poor man's safety squat bar (I'd buy one, but don't really have the space for it). The setup is similar to this:

https://www.t-nation.com/training/a-new-trick-for-building-your-legs/

Not sure how stable this setup will be under really heavy weights. I've gone up to 415 lbs. x 5 so far and it felt OK. For now, back squatting with straps is better than not back squatting at all.

Oddly, my shoulder does not hurt during flat bench and overhead pressing at all. I have full (almost entirely painless) range of motion in both shoulders, so I'll keep my fingers crossed that this is just one of those "floating pain" things John Broz used to write about.

Right elbow is still giving me trouble, but it's manageable so far. Dare I say it's getting better? Yes, I dare.

Got to check in with a physio to deal with these nagging injuries. I imagine a decent massage will work wonders for me.

My last partials cycle yielded mixed results. I set a new PR on the bench press, but not on the overhead press. Then again, I've made huge jumps in overhead pressing strength in the past year, so it makes sense I'm hitting a plateau sooner.

Also set a random but exciting PR in the SlingShot bench press. 420 lbs. for an easy single, 10 lbs. for every year I've been circling the Sun for.

Seated military press 265 lbs. x 1, 230 lbs. x 6 - I tried for a new PR with 290 lbs. and failed

Back squat 540 lbs. x 3 (rep PR)

Front squat 365 lbs. x 2, 300 lbs. x 2 sets x 5 - failed with 385 lbs.

Deadlift 540 lbs. x 2

Bench press 380 lbs. x 1, 410 lbs. x 1 (PR), 325 lbs. x 6

SlingShot bench press 420 lbs. x 1 (PR) - almost got two reps here

Bodyweight - consistently in the 215-218 lb. range.