fitness

Progress

2025

Period	SSB Squat	BB Bench Press	DB Bench Press	BB OH Press	DB OH Press-sngl	Pullups
Jan - Feb - Mar	210x10x2	225x10x4	100x10x3	165x10x2
Apr - May - Jun
Jul - Aug - Sep
Oct - Nov - Dec

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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	50x08
Jul - Aug - Sep	220x08x2	245x09	100x15	165x11	80x10x4	50x05x4
Oct - Nov - Dec	250x10	225x15	100x12x4	175x11	90x08x4	10x4

Videos
Q1

• Bench press: 205x18
• BB OHP: 145x16
• Pullups: 25x12

Q2

• Bench press: 225x14
• BB OHP: 155x13

Q3

• Bench press: 245x9
• BB OHP: 165x11
• DB bench press: 100x15

Q4

• Bench press: 225x15
• BB OHP: 175x11

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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

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2022

Period	Back Squat	SSB squat	Deadlift	BB OH Press	DB OH Press-double	DB OH press-single
Jan - Feb - Mar					70x8	80x6
Apr - May - Jun				150x10	75x8	80x7
Jul - Aug - Sep				155x7	70x10	80x7
Oct - Nov - Dec				200	75x8	80x10(R&L), 90x6(R)

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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
Oct - Nov - Dec

Videos

• Pullups: 18
• Squat: 300x1
• Bench press: 290x2
• Bench press: 315x1
• Bench press: 320x1
• BB OHP: 180x2

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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

Videos

• Bench press: 300x1

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2019

Videos

• Pushups: 100