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.
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