Deadlift Gains

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

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

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

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

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

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

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.