I've had perpetual success this year. The workouts were many and my valor was undeniable. In barbell back squats. I started them in June. In Late August I got the right squat depth down. I started with 1 set of 12 reps and got to 195lb. I decreased reps and used less weight. I reset again at 8 reps of 140lb, increasing 5lb each workout and reset at 185lb. I started at 2 sets of 135lb (8, 10) and utilized low-bar position instead of high-bar, and have gotten to 2 sets of 180lb. I should break 200lb this run (Jan 2nd).
Pull-Ups, I started the year with the most experience, being able to do 100 pull-ups in one workout. I switched to using a thicker pull-up bar, which I preferred because I found thinner bars although they allowed for a better grip, it made my hands ache and feel crippled. Now with the thicker bar, it took me a few months to get my reps just as high. It lead to better forearm development. Also the bar I switched to doesn't have a close-grip available, there's a gap that forces you to take a shoulder width grip. I felt stronger with a closer grip, I believe because of the more biceps use. I hit my peak of 127 pull-ups in one session. My reps fell dramatically; my body refusing to go high rep anymore. In May, I realized my joints preferred less reps of pull-ups regardless of my favoring them. I had been getting elbow pain from the high reps, which went away with the lower reps (24-30). Having waited far too long, in October I finally accured a dipping belt that I could use for weighted pull-ups. I started with 10lb and increased by 5lb each workout, usually 3 sessions a week. I raced to 8 reps of 75lb and also hit 5 reps of 90lb. I'm not sure where to with these. I'm doing a reset, and I'm at 8 reps of 60lb, but it's proving too difficult. My chin-ups and dips follow the same routine as my pull-ups.
I found a triceps exercise I actually like - dumbbell triceps extensions. I've done 8 reps of 80lb and 4 reps 100lb. Only 2 years ago, I struggled to pick up a 35lb dumbbell. Now, everything feels like 15lb unless it's 80lb+. I've begun using heavier weight on lateral raises. I just started incline dumbbell curls and using both the abductor and adductor machines.
In Good Mornings, I've gone up and down in weight between 50-95lb. I only recently switched to bent-knee, which is allowing me to lift more weight. In bent rows, I sailed into the 100s and I'm now going past 8 reps of 165lb easily (switched to straps). In rear delt rows, I plateued at 90lb, then pushed past it to 8 reps of 120lb and I'm steadily going up. In shrugs, I got to 12 reps of 145lb, and ended the year with 8 reps of 220lb, 10 reps of 200lb. They've become one of my best lifts. I think I'll row 200lb easily next year as well as rear delt row 200lb.
Calf Raises, I've chosen to very slowly climb up and I'm currently at 4 sets of 8 reps of 155lb. I could easily do these 300lb and have, but I'm doing a slow grind to ensure the best technique I can manage.
In Deadlifts, I started in May at 12 reps of 135lb, and I knew it would be a good life for me. I got to 6 reps of 245 before resetting to 135 again. My deadlift had been suffering because of the damage my lower back was taking from squats as well. I finished the year at 8 reps of 305lb, and will hit 315lb (3 45lb plates each side) before the year ends.
In Bench Press. I got my 1 rep max at 245lb and proceeded to fail 250lb three separate times in a row. I added decline and incline bench press, switched to 12 reps, and got stuck around 180lb. I reset twice more, topping out at 170lb. In October, I really swithced technique to a more arched back, more leg tightness, and pinning and holding my shoulders back, and more tightness in the chest. I recently have been developing my triceps use by really shifting the weight to the triceps to blow them up in lockout.
I started Military Press and got to 8 reps of 95lb before resetting. I recently pressed 8 reps of 110lb and 3 reps of 125lb. Other noteable lifts include 2 reps of 150lb Zercher Squats on the 7th time I tried them. Hack Squats have just come to my attention. I'm at 8 reps of 145lb, andI'm finding depth very challenging. I began running in October and started at 1.1 miles, then did 5 sessions of .7 miles then resumed 1.1 miles with 4 sessions, then did 1.6 miles for 3 sessions. This past Friday I ran 2 miles in 15 minutes and 9 seconds and there were moderate hills. My goal in running is to hit 20 minutes. I'm guessing it'll be 2.6 miles. Perhaps I'll aim for 30 minutes after acheiving 20 minutes. I don't want to run for hours as weight training and building muscle is my priority.
Aside from exercises, I've been continuing Muscle Control on a daily basis. I've also incorporated foam rolling into my lifestyle. I use it every day I'm not training. I just recently started using straps on all my pulling exercises (not pull-ups, not yet anyway). I gained 15lb this year to make my weight 180lb. The year before I gained 25lb (I was underweight).
My goals for next year are to hit each exercise 8 reps:
deadlift 400lb, shrugs 400lb
squat 300lb, row 300lb, calf raise 300lb
bench 275lb, rear delt row 250lb
zercher squat 225lb, military press 225lb, good morning 200lb
