"Let me be great." The Road to 1000 total and beyond

[PowerDaClean]

BENCH
45x5
50x5
65x4
85x3
105x2
115x1

132.5x5 @8 (lacking leg drive)
132.5x5 @7.5 (better)
132.5x8 @9.5 (getting a little uneven)
E1RM: 167

DEADLIFT
135x5x2 (light)
185x3 (easy)
210x2 (easy-ish)
235x1 (easy)

260x12 @10 (slight hitch on last rep)
E1RM: 333

CURLS (almost forgot them!)
(15Lbsx2)x20
(15Lbsx2)x20

Comments: Good sesh

[PowerDaClean]

BENCH

45x5x2
65x4
95x3
110x2
120x1

135x5 @8.5
135x4 @spotter (stopped me WTF)
135x6 @10 (failed 7th)
E1RM: 163

Comments: Kind of garbage. Didn't like my spotter (as a spotter, not as a person). Couldn't stop myself from failing, really wanted a rep PR with 135.

SQUAT

45x5x2
70x5
115x4
160x3
185x2
205x1

230x5 @9
230x5 @10 (crap, can I do it?)
230x5 @10 ("Em made me")
E1RM: 270

Comments: Thought I was gone, but the bar's taunting enraged me enough to fight it. Also was listening to "Lose Yourself/Remember the Name" remix.

CHINUPS

BWx1
(BW+10)x8
(BW+10)x6
BWx1

HANGING LEG RAISES

BWx10
BWx10

[PowerDaClean]

BENCH

45x5x2, 1'
65x4, 1.5'
95x3, 2'
110x2, 2.5'
120x1 3'

137.5x5 @9.5
137.5x4 @9 (got psyched out)
137.5x5 @10 (w/spotter)

E1RM: 160 (used Izzy's chart)

Comments: Last rep, my butt came off the bench and I stilll struggled hard. Gonna repeat 2x if needed.

DEADLIFT

135x4, 1.5'
190x3, 2'
215x2, 2.5'
245x1, 3'

270x8 @9

E1RM: 355 (used Izzy's chart)

Comments: Good. Wanted at least 1 more but considering I almost hitched the last rep I backed off.

BICEPS - Barbell Curl

45x12x2

CALVES - Standing Calf Raises

(30x2)x20x2

[PowerDaClean]

1) BENCH

45x5
70x4
100x3
115x2
125x1

140x4 @10 (failed 5th)
140x4 @10
140x3 @10 (failed 4th)

E1RM: 157 (Izzy's chart)

//Comments: Jeez, I failed twice. At least I PR'd on 140. 3 reps is now the minimum on bench. Need to stop pushing to failure.

2) PULLUPS (1 sec dead hang)

BWx8x2

//Comments: Good. Cheated a little at the end, but wasn't too bad.

3) SQUAT
45x paused for 10 sec.
45x5
70x5
120x4
165x3
190x2
210x1

235x5 @10
235x1 @uneven
235x2 @hit the pins rep #3 (dat depth)
235x2 @hit the pins again (really)

//Comments: Depth too low, or not staying tight enough in the bottom. Attempting again Monday. Now that I've failed and have safely been caught, I'm not really scared of failing for fear of getting stuck, rather I'm scared to not progress.

E1RM: 273 (Izzy's chart)

4) 2CT PAUSE SQUAT* (beltless)

185x5 @10

*Did this to make up for lost volume and work on proper depth

[PowerDaClean]

USPF meet on March 14.

Officially 5 weeks out. Going to try to weigh myself tomorrow so I can bulk up to ensure progress and fill out for the 148 class.

Hoping to get between an 845 (min.) and 880 (max.) total for an "american record" in the total.

Switching over to paused benching, and adding a little more deadlift volume as I also want to set an "american record" for the deadlift at the meet (i could also get one with the squat).

Meet Goals
Squat 300+
Bench 180+
Deadlift 365+

[PowerDaClean]

1) SQUAT
45x paused for 10 sec.
45x5
70x5
120x4
165x3
190x2

210x1
225x1
245x1 Over-Warmup

235x3 @9
225x5 @10

Note: Set pin heights to lowest and went full depth.I felt better in the hole but I did lose 10lbs off my 5RM.

2) BENCH (paused)
45x paused for 10 sec.
45x5
65x4
90x3
105x2

115x1
120x1
135x1 Over-Warmup

130x3 @9
125x4 @9.5

Comments: I love pause benching. IMO its the best form of benching. I probably think I shouldve done 1 more set.

3) DEADLIFT
135x5
145x4
205x3
230x2

260x1 (easy)
275x1 (trippy belt)
300x1 Over-Warmup

290x4 @9

Comments: Did a little less volume overall than I planned, but I was feeling a little bit off, especially during squats. Can't believe I smoked 300lbs that easily.

[PowerDaClean]

1) Squat
Warmups:
45x paused for 10 sec.
45x5
65x5
105x4
135x paused for 10 sec.
150x3
170x2
195x1

Worksets:
215x6 @8.5
215x6 @9

2) Bench (paused)
Warmups:
45x paused for 10 sec.
45x5
60x4
85x3
95x2
110x1

Worksets:
120x6 @8
120x6 @8
120x6 @10

3) Deadlift
Warmups:
135x4
190x3
220x2
245x1

Workset:
275x6 @8.5

[PowerDaClean]

Neglected Muscle Groups:
1) Neutral Grip Chinups
8, 3, 3, 3, 2, 2, 2, 1, 1, 1, 1, 1 = 28 total reps in 7min

2) Hanging Leg Raises
10, 8, 8, 8, 6 = 40 total reps in 7min

3) Strict Barbell Curls
10, 6, 6, 6, 6, 4, 4 = 42 total reps in 7min

Mobility:
1) Band Pull-Aparts
1x45 (traps and rear delts burning)

2) Seated Band Hip Abductions
1x55 (glutes and hip abductors burning)

[PowerDaClean]

Starting to list my macros.

Today's Total:
2924 cal
282g Carbs
69g Fat
115g Protein

Daily Goal:
2950 cal
369g Carbs
98g Fat
148g Protein

Fell short today. Parents kinda limiting what I can eat. was about to snack on some PB when mom took it way.

[PowerDaClean]

1) SQUAT

45x paused for 10 sec.
45x5
70x5
115x4
160x3
180x2
205x1

225x6 @8.5
225x6 @8.75

Comments: Today's squats were good. No noticeable unevenness. Knees kept more out than usual.

2) BENCH
45x paused for 10 sec.
45x5
65x4
90x3
105x2
120x1
E1RM: 280

130x5 @9
130x5 @9.25
130x5 @9.5
E1RM: 155

Comments: I <3 Paused benching. Decent off the chest strength, good leg drive.

3) DEADLIFT
140x4
200x3
230x2
255x1

285x6 @9
E1RM: 250

Comments: Controlled rounding gave me awesome strength off the floor. Tightened my lats a bit more too. Lockout is a bit tricky, but nothing that isn't manageable. Good lower back pump.