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Monday, January 6, 2020

Split Year Training

Low volume week - got to go crazy with the weights and just hit singles. Two workouts in the old and two in the new year. Here's how it went:


Squat: 365x2, 405x2, 455x1, 480x1, 510x1, 455x1

This was hard, but doable. Probably close to a one-rep max. Happy with the weights I picked.

Standing overhead press: 155x5, 185x2, 205x1, 225x1, 235 x fail, 195x1

Overhead pressing has not been going as planned, and I'm definitely weaker than I was the last time I tried heavy singles. 235 lbs. would not budge, not sure why I tried that. Even 225 was a struggle.


Deadlift: 365x2, 405x2, 445x1, 485x1, 505x1, 535x1

Pulling has been going well and I was confident about beating the numbers from last time. 535 lbs. is also my best pull ever, so not bad overall. I don't think I had any more left in me.

Bench press: 315x2, 335x1, 355x1, 380x1

Bar wobbled a bit out of the shitty bar hooks, but I managed to get it under control and press. Again, good weight selection. 385 lbs. would have been too much and I would have been unhappy/disappointed with 375.

Not a bad training cycle. Have had some shoulder and elbow pain, nothing dramatic. Some new things I've added:

  • Fat bar training, mostly for upper body exercises (using FatGripz).
  • Farmer's carries with trap bar - started out with low weights, 30 seconds, one set. Will stick to the same time and gradually increase weight as I progress. Goal is double bodyweight on the bar for 30 seconds, and I'm nowhere near that yet.
  • High-rep cable workouts, for some extra swoleness.