09.21.2016
Bench Press, touch and go, paused first rep till 255
45 x 12 x 2
135 x 6
185 x 4
225 x 2
245 x 2
265 x 2
275 x 2
285 x 3 x 2 PR

Dumbbell Row, supinated, right-left 140 x 5 x 4

Nice little PR on the bench tonight. My previous best several months ago was 285 x 2 x 2. Also the paused single with 245 wasn't exactly easy, but it wasn't a max effort either. I bet I could pause 265 at this point.

Much to my surprise I weighed in at just over 197 tonight.

09.18.2016
Back Squat, wraps at 315, no belt, paused first two reps till 315, paused 345.
45 x 12
135 x 6
225 x 4
275 x 3
315 x 2
345 x 1
375 x 1
395 x 1
405 x 1
415 x 1
425 x 1

Deadlift, conventional, hook grip, no belt 425, 455, 475, 495, 505

Pull up x 8 @ 199

No true improvement today. 405 for a double last week is equivalent to the 425 single today.

But I did manage a paused squat PR and a beltless conventional deadlift PR.

I've been sick all week and it's been impossible to gain weight. I have to start gaining again to get more weight on the bar.

09.15.2016
Bench Press, touch and go, paused first two reps till 225
45 x 15
135 x 6
185 x 4
225 x 2
245 x 2
255 x 2
265 x 2
275 x 3, 3, 3, 4
Dumbbell Row, supinated 135 x 6 x 3

A new personal best set even though I've dropped about seven pounds of water weight. I woke up at under 195 and weighed under 198 despite trying to stuff myself this evening. Yet I managed to put up 275 for sets of three followed by a set of four! My best before this was 275 for a very hard set of four a few months ago. And last session when I tried 275 I only got a four doubles. This time I got four sets, but with triples and the last one a quadruple. And with a considerable (and accidental) water cut.

Right now I'm thinking of trying to squeeze into the 198 weight class and beating the Masters 1 record with a 500-lb squat and 540-lb deadlift, I'm good for a 420-lb squat right now without a belt and not-too-tight wraps and a 500-lb deadlift without a belt.

I can't stop looking at the videos of myself squatting 405 for doubles without a belt. Almost a year ago I squatted 405 and 415 for singles with a belt and it felt like my head would explode. It's a real thrill finally to be able to support 405 without a belt and to rep it, even if it's only for two at a time.

And, too, consider seven years ago how much weaker I was at 175 when I good morning low bar squatted 405 for a single with a belt.

December 1, 2009

February 9, 2010

October 3, 2015

September 10, 2016

I would have been here a lot sooner if I hadn't had to take time off to get my hyperthyroid condition sorted out. 

But having my thyroid wreck my body gave me a chance to reflect. Even when I was training and on the LGD and RAD, I was training way too often. Not only was I thwarting my progress, I was destroying my ability to function normally.

In the past, it was the perma-inflammation in my knees. This last year, my overtraining also manifested in large, tough taut bands in my quads and along my IT band. I was at the point where it was impossible to locomote with anything more forceful than a medium-paced walk. 

I fell victim to the wrongheaded attempt to superimpose the frequency necessary for weightlifting to the much higher tension heavier and slower strength lifts. 

I have since read how some of the strongest raw powerlifters ever -- even with all the gear they were surely on -- trained the bench and the squat each once per week. Stan Efferding alternates the squat and the deadlift so he only trains each every other week. And he has squatted and pulled more raw than just about any man who has ever lived.

My progress has re-ignited with benching midweek and then squatting on Sunday or Saturday. I pull only once every second or third week. I could probably get away with benching twice as often, but I'm not sure it's worth the risk. It seems to lead to faster progress, but little annoying overuse injuries also start cropping up: a slight twinge in a shoulder, a clicking feeling in an elbow, stuff like that.

With squats, there is no significant improvement with higher frequency, but taut band do redevelop faster and knees stay inflamed more. 

Speaking of squat frequency and knee pain, initially even once a week was causing some knee problems, but I think that was just me getting used to squatting heavy again after a multi-month layoff because of my hyperthyroid. 

09.10.2016
Back Squat, no belt, paused first rep till 315, light wraps at 375
45 x 12 x 2
135 x 6
225 x 4
275 x 3
315 x 2
345 x 1
375 x 1
395 x 1
405 x 2 x 2

Deadlift, conventional
405 x 2
445 x 2
475 x 2
495 x 1
505 x miss

\

The camera work on the first double with 405 was done by my new friend Jacob who cleans my squat max at 6'1", 170 and who happens to be the (half-black) half-brother of the incredible Clarence Kennedy. Small world.

Jacob uses Bulgarian-style training so he was able to walk up and do a deep paused squat with 315 totally cold and with regular training shoes.

I weighed 199 when I woke up this morning and a bit over 198 by the time of the session. These doubles with 405 and no belt are a tremendous lifetime personal bests.My previous best with high bar bests were the 405 and 415 singles I did with a belt and very tight wraps.

The beltless deadlift is a personal best too, but not as big a deal. I've done 500 before with a belt.

09.07.2016
Bench Press, touch and go, paused first rep till 225
45 x 12
135 x 6
185 x 3
225 x 2
245 x 2
265 x 2
275 x 2 x 4
Dumbell Row, supinated, left/right 125 x 13 x 2

09.04.2016

Down to a little over 198 this morning. Which is fine since I got the 365 back squat for sets of four. 405 for a beltless single is mine at under 200 lbs.

When I am solidly over 200 lbs I want to be repping 405 beltless.

09.03.2016
Back Squat, light wraps, paused first two reps till 275, @~200 lbs
45 x 16
135 x 8
225 x 4
275 x 3
315 x 2
335 x 1
355 x 1
365 x 4 x 3 [PR]