Progress
2024
| Period |
SSB Squat |
BB Bench Press |
DB Bench Press |
BB OH Press |
DB OH Press-sngl |
Pullups |
| Jan - Feb - Mar |
230x12 |
205x18 |
90x23 |
145x16 |
75x10x4 |
25x12 |
| Apr - May - Jun |
230x12 |
225x14 |
100x14 |
155x13 |
80x10x4 |
50x8 |
| Jul - Aug - Sep |
220x8x2 |
235x8x4, 245x6x4 |
95x12x4 |
165x8x4 |
80x10x4 |
50x5x4 |
| Oct - Nov - Dec |
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Videos
Q2
Q1
2023
| Period |
SSB Squat |
BB Bench Press |
DB Bench Press |
BB OH Press |
DB OH Press-sngl |
Pullups |
| Jan - Feb - Mar |
215x08x4 |
|
|
165x08x4 |
80x12x4 (R&L) |
10x5 |
| Apr - May - Jun |
220x07x4 |
195x08x4 |
|
155x08x4 |
90x07x4 (R) |
12x5 |
| Jul - Aug - Sep |
230x07x4 |
145x10x4 |
|
105x10x4 |
70x10x4 (R) |
10x5 |
| Oct - Nov - Dec |
220x08x4 |
205x10x4 |
70x15x4 |
145x10x4 |
70x10x4 (R&L) |
10x5 |
2022
| Period |
Back Squat |
SSB squat |
Deadlift |
BB OH Press |
DB OH Press-double |
DB OH press-single |
| Jan - Feb - Mar |
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|
|
70x8 |
80x6 |
| Apr - May - Jun |
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|
150x10 |
75x8 |
80x7 |
| Jul - Aug - Sep |
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|
155x7 |
70x10 |
80x7 |
| Oct - Nov - Dec |
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|
200 |
75x8 |
80x10(R&L), 90x6(R) |
2021
| Period |
Squat |
Bench |
Deadlift |
Pullups |
BB OH Press |
BB Curl |
| Jan - Feb - Mar |
275 |
315 |
375 |
18 |
180 |
155 |
| Apr - May - Jun |
300 |
320 |
375 |
|
180x2 |
|
| Jul - Aug - Sep |
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| Oct - Nov - Dec |
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2020
| Month |
Squat |
Bench |
Pullups |
BB OH Press |
BB Curl |
| November |
275 |
300 |
20 (3/4) |
175 |
135 |
| December |
285 |
295 |
22 (3/4) |
175 |
145 |