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)
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