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October 9, 2010:
Squat: 180 lbs X 5 reps X 3 sets
Bench Press: 100 lbs X 5 reps X 3 sets
Deadlift: 235 lbs X 5 reps X 1 set

Today, I finally pulled my body weight with my deadlifts. I felt it too. The bar was hard to pull so I will start to use the alternate grip. Also, I have a little soreness in my lats and traps, so I guess they are feeling the stress now too. I am going to go down to 10 lbs added a workout now, which will keep it 55 lbs above squats for a while. It seems my ratios are pretty good. My squats are around 75% the weight of my deadlifts, and the bench is slightly under 50% of the deadlifts. I just cannot weight until I can bench my bodyweight, squat 150% of my bodyweight, and deadlift twice my bodyweight. Hopefully I can do it by years end or the end of January at the latest.

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I would keep using the double pronated grip as long as you possibly can. It's a good way to train your grip which is important.

Good luck with your goals.

IW

October 15, 2010:
Squat: 185 lbs X 5 reps X 3 sets
Bench Press: 110 lbs X 5 reps X 3 sets
Deadlift: 245 lbs X 5 reps X 1 set

October 18, 2010:
Squat: 190 lbs X 5 reps X 3 sets
Press: 75 lbs X 5 reps X 3 sets
Power Clean: 105 lbs X 3 reps X 5 sets

I didn’t workout on the 13th because my back seemed to get sorer from that Monday’s light workout. I just rested up and continued my workout where I left off last Friday. The power clean seems like it is where it needs to be right now. Hopefully, I can jump my bench to where it needs to be pretty soon. It still didn’t feel “slow” enough last workout. Everything else is progressing smoothly, and I am making sure to warm up plenty before the first work set of each exercise.

October 20, 2010:
Squat: 195 lbs X 5 reps X 3 sets
Bench Press: 120 lbs X 5 reps X 3 sets
Deadlift: 255 lbs X 5 reps X 1 set

October 22, 2010:
Squat: 200 lbs X 5 reps X 3 sets
Press: 80 lbs X 5 reps X 3 sets
Power Clean: 110 lbs X 3 reps X 1 set

October 25, 2010:
Squat: 205 lbs X 5 reps X 3 sets
Bench Press: 130 lbs X 5 reps X 3 sets
Deadlift: 265 lbs X 5 reps X 1 set

Last Friday sucked. I made a mistake of eating a big, greasy, spicy meal shortly before working out. Since I have acid reflux disease my stomach felt like it was going to explode. Friday was a good reminder of how it is a very stupid idea to move around hundreds of pounds when your stomach feels like exploding. I thought I was going to barf after each reps of my squats. Somehow I managed to get through them and my sets of presses. The power clean had way too much movement though. I didn’t vomit, but had I subjected myself to one more work set I most certainly would have. The weight didn’t feel too heavy though so I will give 115 lbs a go for my next power clean workout.

Today I got through my workout pretty easily except for the fact that my lower back was sore during squatting. Looking back I think this may be because I was hyperextending my lower back to show my new workout partner how to keep his back in extension. (He has the problem of rounding his back during squats and deadlifts). I’ll just try not to overexaggerate it next time and keep my abs tight. My lower back feels fine right now so I guess no harm no foul. My bench also finally seems to be a challenge. The 5th rep of the 3rd set felt a bit tough. I’ll go back to 5 lb jumps next time. As for my deadlift I had to do the work set twice. I used a double overhand grip the first time and lost the bar midway in the 3rd rep. I decided to switch to the alternate grip and managed to get 5 reps out without any grip problems. I guess that means I did 7 ½ reps of my work set weight for my deadlift today.

October 27, 2010:
Squat: 210 lbs X 5 reps X 3 sets
Press: 85 lbs X 5 reps X 3 sets
Power Clean: 115 lbs X 3 reps X 5 sets

Everything felt fine today. I kept my stomach tight during the squats so my lower back never felt too sore. I completed my presses alright, even though I thought I felt a muscle pull on the second set, but now my shoulder feels completely fine. I’m not complaining. I did my five sets of power cleans alright, even though last week I could not do 5 sets because of my acid reflux. All in all it was a pretty decent workout.

October 29, 2010:
Squat: 215 lbs X 5 reps X 3 sets
Bench Press: 135 lbs X 5 reps X 3 sets
Deadlift: 275 lbs X 5 reps X 1 set

Today’s workout was pretty good. For some reason I went through my first 2 squat sets really quickly and easily. Once I started doing my 3rd set though it felt really hard, and I barely made it through the last rep. I probably should’ve taken a longer break between sets. No biggie. I went back to a 5 lb jump for my bench. The weight felt challenging but it was doable. The deadlift felt fine with the alternate grip on the workset. No problems.

November 1, 2010:
Squat: 220 lbs X 5 reps X 3 sets
Press: 90 lbs X 5 reps X 3 sets
Power Clean: 120 lbs X 3 reps X 5 sets

Today’s workout was fine. I noticed when I started to do my squats that I had the wrong shoes on. I had on cushy-bottomed sneakers instead of my usual old pair of converse all-stars (nice hard flat thin soles great for lifting). I still got all the reps out even though the 5th rep felt tougher than usual. The presses and cleans were both challenging but doable.

November 3, 2010:
Squat: 225 lbs X 5 reps X 3 sets
Bench Press: 140 lbs X 5 reps X 3 sets
Deadlift: 285 lbs X 5 reps X 1 set

Oh my, today’s workout was a bitch. My squats have been getting progressively harder the last few workouts. Today, they were REALLY tough. It was very hard getting the 5th rep on all 3 sets. I feel like I was coming close to my 5 rep max. After my 3 sets of squats, I felt really fatigued the rest of my workout. Thank God for my good work ethic. I managed to get through the bench presses and deadlifts, which felt challenging enough without all of the fatigue on me from the squat session. I just hope I can get a few more pounds of progression in my squats before I have to deload. It’s funny because I would have thought my bench and press would both need to be reset first. Huh…

November 5, 2010:
Squat: 230 lbs X 5 reps X 3 sets
Press: 95 lbs X 5 reps X 3 sets
Power Clean: 125 lbs X 3 reps X 5 sets

Today’s workout felt like a bitch after squats too. I studied a bit, and thought that maybe I needed to take longer breaks in between sets. I did that, and I got through my 3 sets of squats. However, the last rep was a bitch on all three sets. I must be really close to my current 5 RM. After the squats were done, my lower back felt really sore. It made it hard to concentrate on the presses and cleans, but I made it through. Although my thighs and butt feel like they are being pushed hard, I feel like my lower back is the weak link (I do the Valsalva maneuver, and make sure my abs are tight). I might try to get a lifting belt to bust out of this plateau. Also, I am going to concentrate on the bounce at the bottom of each rep because it seems like I come out of the bottom a bit too slow sometimes.

Although I felt exhausted from the squats, and my back felt REALLY tight, I got through the presses alright (though they felt reasonably challenging). As for the cleans, the first set I did was a bust. I got one rep knocked out but was too pooped to pull the other two. I rested a couple more minutes, and then pushed myself through 5 sets of 3 (with adequate rest between each set). The weight itself was challenging, but manageable.