Haha. Honestly I was dumbfounded as the weights started sliding off. I’ve never had that happen to me before. My mentor called me a dumbass but it was really a first time for me 
I think it really threw me off my game though. I gotta redeem myself next deadlift session and make sure to use clamps from now on
Im writing this as a 1 Year Progress Report after starting my log on March 12, 2022. You don’t have to read if you don’t want too.
At 19, my Bodyweight flucated at 220. I’m 20 now and have gained roughly 10 or so pounds, shooting up to 230-235.
My Squat, which was my main priority, has soared in strength. Going from 490x3 → 495x9. I still see an upward trend in this regard and don’t see how it’ll stall out for at least the next couple of weeks. I made many form Adjustments, opting for a much Wider Stance and heavier Forward Tilt. And I think this allowed me to tap into the strength I needed here.
My Deadlift, has seen some progress. Not as much as I would have liked. Going from 475x10, 545x3 → 495x10, 565x4. I made major form adjustment throughout the year, also opting for a wider stance. Because of my structure I still start off with a more horizontal pulling position. I began to employ more upper back rounding at the start of my lift. I can see this lift being a hassle to improve on.
My bench has seen some great progress in the higher rep ranges. Going from 310x5, 270x9 → 275x13, 235x21. I still have yet to go down in reps, so unfortunately I don’t have a set of 5 or 6 that I can gauge my improvement on but have added 4-5 reps onto my old 9 rep max with 270. I made major form adjustments on Bench, probably the most drastic out of all 3 lifts. I opted to have finger placement at the maximum amount of allowed grip width in most Federations, changed to Suicide Grip for better stability. I still see an upward trend of progress despite the injury.
It’s crazy to think a year has passed this fast. I had alot of ups and downs but still stayed as consistent as I could with the life circumstances. I didn’t set any year long goals but I did set goals on Squat and Bench by making them priorities which I think I succeeded in.
My short term goals are 655/430/655. I’d like to hit this number, or achieve close to it, by this time next year.
I expect you to hit your goal. Would be shocked if you don’t.
Yeah, i’d be pretty confident I can take the 655 for my Squat and Deadlift with enough consistency, grit and general hardheaded spirit haha. Also, barring any catastrophic injuries.
I’m a little more concerned with Bench since I already know my body has gotten injured before trying to push it heavier and heavier. It’s been an issue for ahile.
With the addition of this new gym, and most the guys I trained with in the past being here, I can see my numbers soaring again pretty quickly in this enviroment.
03/13
Competetion Bench w/ 1s Pause + 1" Board
135x1
155x1
185x1
205x1
Add Board
240x1
265x1
275x14
285x11
295x9
Seated Machine Fly
190x12
220x15
175x12
Iso Lateral Shoulder Press
100x15
150x12
200x10
250x6
Dumbell Shoulder Press
40x15
40x22
40x23 (Failure)
Dumbell French Press
20x15
20x15 (Stopped because of pain)
Tennis elbow is getting better week by week, but not fully gone. Bench felt strong and I’m hoping I can work up to 295x11-12 next week. Did a lot of shoulder work but still had to lay off triceps isolation because of pain. E1RM of 403, slowly inching up week by week. It’s grueling but it’ll be worth it. Going out for some chipotle.
Also funny gym story. I was watching a guy load up 430lbs on the Bench. He threw on his slingshot, wraps and proceeded to unrack and then immediately rerack the weight once. I watched him do this across three sets of singles without ever actually benching it. I don’t think he was training static holds because it was such a quick rerack. I never bash people about there training but I’m not sure what his goal was. But maybe he was training his holds
03/14
Back Squat with Wraps
255x1
315x1
345x1
390x1
405x1
465x1
510x8
Machine Leg Press
295x20
310x20
335x20
Leg Extension
130x12
160x12
190x12
205x12
Seated Leg Curl
160x12
170x12
205x10
220x10
Squat felt strong with another 8 Rep PR. E1RM of 625. I’m starting to get used to the feeling of wraps and getting more efficient at wrapping them tightly and quickly. I will try and go for 515x8 on Sunday. Have been increasing calories a bit more to try and push my weight up. I feel my time weighing in the 220s is just about over. My next goal is to gain and hopefully fill out/get comfortable being around 235-245. By next year at the latest.
Starting to see my teardrop & quads absolutely blowing up as well as having some veins over my Quads. Wish I had taken a pic but my phone died midway through my workout.
Its crazy how no one talks about Andrew Hause more. When I started my journey, this is the guy that become my idol. To have such a drive, intensity, unusual motivation, and the genetics/talent at such a young age was the perfect storm. I’ve always looked up to him, wanted to be like him, this guy is a legend.
Guess i’ll just do a big video dump on my fav powerlifting videos haha. It’s sad Chris isn’t around anymore. But his leverages made absolutely no sense when it came to deadlifting and honestly when I watch it, it still doesn’t lol.
03/16
Conventional Deadlift
225x1
315x1
365x1
405x1
455x1
495x1
525x1
545x5
575x3
585x3
Seated Cable Row w/ V Bar
140x15
200x12
240x10
260x10
Lat Pulldown w/ V Bar
120x15
160x12
200x5 ( too much elbow pain )
100x30
Standing Cable Row w/ V Bar (in KG)
42.5x15
65x15
85x20
95x20
HUGE PR of 585x3. I was going to stop at 575 but I was pleasently surprised with how fast it moved and decided to throw a Hail Mary. My first time ever pulling 6 plates and it felt awesome. E1RM of 620 and I really do believe I could have pulled this today. I will attempt to go for 595x3 next week.
congrats. outstanding effort.
Thank you. My back was torched after those 3 sets so unfortunately I skipped rows and rack pulls but it was more than worth it. I guess it was just a day that everything was running perfectly. Which is funny because when I woke up, I didn’t feel like i’d have a good gym session today lol
03/18
Flat Bench Press
135x6
185x3
210x1
240x5
260x2
275x5
295x12
315x7
225x24
Incline Dumbbell Bench Press
60x15
80x12
100x11
Tricep Cable Pushdown (in KG)
60x20
82.5x20
95x20
Standing Cable Face Pull / Row (in KG)
72.5x20
85x20
First time benching without the weight plate. Tennis elbow is about 85% gone, was able to do some tricep and dumbell work finally! Hit an awesome burnout set with 225x24 and an awesome set with 295x12. I can finally get some quality shit done again without much pain. Looking to work up to something like 305x10 next week and progress with sets of 10 now.
seems like none of my training partners have shown up today
03/19
Squat with Wraps
240x1
335x1
370x1
425x1
495x1
515x8
Seated Leg Press
290x25
310x25
335x25
Lying Leg Curl
130x15
150x15
170x15
Squats felt awesome and brutal with 515x8, original plan was 6 but kept going since I had more in me. Tweaked my knee doing leg presses out of all the damn things. Some pain when bending but I’ll have to see how it recovers over the week, if it’s not healed by next Sunday then I’ll lay off of it. My mentor did end up showing up so we got some good work in. Next week I am focusing on accessories for all lifts, can tell my back is torched.
Sweet Lord.
Stilll one of the craziest deadlift sessions i’ve watched… deadlift day is 4 days away and i’m already getting fired up lol 
Darn. Knee didn’t get better. Still hurts a little bending the left one. Should be good to go on Thursday for Deadlifting but might have to skip on Sunday’s Squat Session
03/21
Standing Military Press
100x30
135x22
155x12
175x8
185x5
Tricep Rope Pushdown
25x20
35x20
42.5x20
50x20
Rope Face Pull
25x20
35x20
42.5x20
50x20
Reverse Grip Tricep Pushdown
50x20
57.5x15
65x15
Upright Cable Row
50x20
65x15
72.5x15
Plate Loaded Chest Press
100x20
150x20
190x20
280x20
Tennis Elbow CAME BACK AGAIN. So had to stay off Bench because it was too painful. Had to do Bodybuilding Style work, but still got good volume in. First time doing Shoulder Pressing in about 8 months. I may have to strictly train my overhead press for the next week or two because it’s the only movement that seems to not irritate my elbows. I was surprised I could get 185x5 after being untrained for so long.