Across the Board

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

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

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

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

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

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

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)