Nice Cycle to End 2024 On

After a slew of personal records in 2024, this training cycle was more modest. I hit small but respectable squat and bench press PRs, but otherwise kept my attempts well within reason. Overall I'm lifting significantly heavier weights than I did at the end of 2023. Which is what it's all about, after all.

Two new (small) PRs on the squat and bench press. My pressing has progressed well over the past couple of years. I pressed 445 lbs. for a SlingShot single, which would also be a PR if it counted. It's been a great year for pressing of all sorts. Focusing on incline presses seems to bring everything else up, and limiting the sets and reps allows me to use very heavy weights.

I'm a little less clear on how isometrics help me with the various barbell presses. There's definitely a synergistic effect, but tough to put a finger on (or attribute e.g. a weight or percentage increase). For other muscle groups and for isolation exercises, it's more obvious. Isometrics and bands are now probably 75% of my "bodybuilding" work.

My back twinged a little on deadlift day. I set out to match last cycle's PR with 600 lbs., but couldn't break it off the floor. Didn't really give it 100% as I'm pretty cautious with my lower back. In the end I settled for 575 lbs., which I pulled confidently.

Squat 505-540-580 lbs. x 1 (PR)

Front squat 405 lbs. x 1

Seated overhead press 260-280-300 lbs. x 1 (tied PR)

Bench press 365x2-405-435 lbs. x 1 (PR), SlingShot 445 lbs. x 1 (also PR)

Incline bench press 345 lbs. x 1, 320 lbs. x 7

Deadlift 515-560-575 lbs. x 1

Bodyweight was below 215 lbs. this week.