Squat should be close considering you worked up to it rather than warming up and hitting it.
I ran a smolov base cycle about a month ago hit 380 for a single. I dont feel like i have lost alot of those gains but Ive got about 5 more months…25 pounds in 5 months should be easily doable. Ive got 3 weeks left on my 10 week cube cycle. Hoping to at minimum hit 375 for a single
July 17 2017
Deadlifts (heavy)
135 x 2
185 x 2
225 x 2
275 x 2
315 x 2
385 x 2
395 x 2
405 x 6 (rep pr)
315 x 12
Chins
BW + 45 3x3
BW x 12
Shrugs from floor
265 x 10 x 3 sets
Hanging leg raises 3 x 15
July 18 2017
Bench
135 x 5
155 x 5
170 x 5
185 x 5
210 x 5 x 3
CGBP - 225 x 2 x 2
Floor Press - 200 x 4 x 2 set
Axle Military - 135 x 6 x 3 set
After I finish this ten week cycle I’m gonna start hitting it 6 days a week so I can incorporate squats and bench twice a week. This frequency and volume just hasn’t been cutting it. I’m doing something wrong lol my bench has been mid 200s for way too long
July 19 2017
Squat (30 second rest)
135 x 2
185 x 2
225 x 2
275 x 2 x 5 sets
Pause Squat (5 seconds in hole)
225 x 10 singles
Front Squat
205 x 3 x 3
Finisher - superset RDL (5 reps) and 30 lb slam ball (8 reps) till you cant - i made it 6 rounds felt like i was gonna puke since i workout in my garage. Its tough being 90+ degrees with maximal humidity
July 20 2017
Just wanted to get some pump in
Superset
CGBP 135 x 12 (3 sets)/185 x 8 (4 sets)
SB Curls 65 x 8 (7 sets)
Superset
Skulls 75 x 12 (4 sets)
Hammers 30 x 15 (4 sets)
Burnout - 100 total reps band pushdown
July 22 2017
Speed dead (30 sec rest)
135 x 2
185 x 2
225 x 2
275 x 2
320 x 2 x 6 sets
Snatch grip dead
225 x 2 x 3 sets (felt super light)
Deficit dead
275 x 2 x 3 sets
Dead stop rows
155 x 8
175 x 8
185 x 8
205 x 8 (last 3 reps I cheated a bit)
July 24 2017
Bench
135 x 6
155 x 6
185 x 3
200 x 2
225 x 2
230 x 1
235 x 1
200 x 11 (amrap)
Floor Press (singles)
135
155
185
225 x 5
Axle clean and Press
175 - 3 x 3
Chins (BW + 45)
3 x 5
July 25 2017
Squat
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3 x 2 sets
315 x 6 (amrap)
Sets w/ 315 were belted
Gotta cut it short today got called to play in a volleyball match
July 27 2017
Bench (speed)
Warmup then
6 x 2 @ 185
CGBP
3 x 5 @ 205
Pause Bench (1" off chest)
6 x 2 @ 175
Chins + military superset 3 sets
July 28 2017
Deadlifts
Warmup
135 x 3
225 x 3
275 x 3
315 x 3
365 x 11 (amrap w/ straps)
Snatch Grip Deads
3x10 @ 225
Finished up with my 9 week cycle of cube. Max out week is next week
July 31 2017
Finished up a ten week cube cycle this week is max out week.
Bench
135 x 3
155 x 3
185 x 1
225 x 1
245 x 1
265 x 1
I’ll take a 20 pound gain over my starting training max!!
August 1 2017
Max Squat
135 x 3
185 x 3
225 x 2
275 x 1
315 x 1
335 x 1
385 x 1
225 x 18/11/8/8
That might have been the slowest squat rep I’ve ever done super grinder but I’ll take it. Gonna switch it up and incorporate Bench and squat twice a week in my next run
Just a side note, ( im maxing deadlifts tonight) but since I made some gains on this first week of cube cycle I want to continue to run the same type programming since it is working. Stick to what works right. So heres kinda the layout
Heavy Deadlift
Rep Bench
Dynamic Squat
Bodybuild Day
Dynamic Dead
Heavy Bench
Rep Squat
Bodybuild
Rep Deadlift
Dynamic Bench
Heavy Squat
Bodybuild
Repeat 3 week cyce three times increasing percentage by 5% each cycle with max week being the tenth week.
Ive tried to sit down and think about weaknesses and whatever i have been doing for deadlifts has been working but I want to start incorporating sumo after my conventional work sets
Conventional - work to top set then do two singles sumo at 80% of my conventional top set
accessory work (SGDL, Pause Deadlift (midshin) and high bar squats)
Bench - still wanna use floor presses and close grip bench as accessory work. On all bench days now I want to start using pauses for all reps
Squats Im still planning to use squats as the main lift but gonna start to spread my footing a little bit each cycle to get wider. Accessories I wanna start using pause or bottoms up squats and high rep high bar squats. My quads seem to be a limiting factor as on most heavy lifts I dont feel myself activating my quads ( my sticking point is a few inches out of the hole )
Bodybuilding day will be done as prescribed in the 365 strong book by Brandon Lilly
With this programming i can hit squats on deadlift and squat day and bench on bench and body days. The plan is to go two days on one day off until the cycle is complete.
Aug 3 2017
Max Deadlift
135 x 1
185 x 1
225 x 1
275 x 1
315 x 1
405 x 1
455 x 1 (all time best PR)
485 x miss
455 is the most I’ve ever pulled and it was extremely tough the last time I hit it. Today I hit it with awesome speed it flew up. 485 I got past my knees but could not for the life of me lock it out . … psyched myself out
I prob shot too far but the speed on 455 made me feel confident oh well I’ll hit it in ten weeks
Aug 7 2017
Going to hit a light deload this week before starting my next ten week cycle. Laid tile down in our bathroom after gutting it this weekend. my knees are beat to hell
Aug 8 2017
Superset - 135 x 8, 165 x 8, 185 x 8, 225 x 5
Bench
Axle Row
Reverse Grip Bench - 155 x 8 x 3 sets
Chins - BW x 10 x 3 sets
Some curls and EZ french press
Aug 14 2017
Felt like shit today had a rough past two weeks trying to work full time and remodel our house
Deadlift
135 x 2
225 x 2
275 x 2
315 x 2
375 x 2 x 3 sets
Sumo deadlift
315 x 2 singles
High bar squat
3 x 5 @ 225
August 22 2017
Well I think this can get back to normal now been so damn busy
Bench
135 x 3
155 x 3
175 x 3
185 x 3
225 x 3
CGBP
185 x 11/7
Superset
Power Clean and rows
135 x 3
155 x 3
185 x 3 x 2 sets
Aug 23 2017
Squat
135 x 3
185 x 3
225 x 3
275 x 3
315 x 6 (belted)
Front Squat
225 x 13 seconds (paused)
185 x 8 reps
Superset 4 rounds back to back
Box jump x 5
30 pound slam ball x 10