Progress Report: More microgains

Here are my numbers.

8/29/14 gym 10:55 a.m. Friday
Seated shoulder press dead 315-1
Stiff legged one legged deadlift
Left 245-1
Right 245-1
seated bicep curl cable machine free motion 150-1
Romanian deadlift with straps 345-1, 355-0
One hand rack pull
Left 325-0
Right 325-1
Precor incline press machine 220-0
Pause squat wearing inzer strongman knee sleeves 325-2
Free motion decline press cable machine 170-1


Gym Tuesday 4:30 p.m. 9/2/14
Dead bench press 245-1
Dead bench press legs crossed in the air 245-1
Conventional deadlift on 45 lb plates with straps 525-1
Stiff legged deadlift on 45 lb plates with straps 515-1
Technogym low row seated lat machine 260-1
Tricep extension rope attachment cable machine life fitness 130-1, 145-0
Technogym leg press machine wearing inzer strongman knee sleeves 440-0
Pec flyes pair of:
60's-2

Here I am attempting a 245 lb. dead bench press with my legs crossed in the air. I got it off the crossbars for maybe an inch.  It seemed like I held it up for longer than what's actually shown in the video.  It's weird how your perception gets screwed up when you put yourself under training stress.

Here I am attempting a 525 lb conventional deadlift on 45 lb plates with wrist straps.  I cleared it off the ground for maybe half an inch.

Workout notes:  As you can see on 8/29 I did deadlift variations but with weights not even coming close to 500+ lbs.  The only lift I did that was similar to the conventional deadlift in how it's performed was the Romanian deadlift and that was only for 345 lbs at "1".  I also cycled back into my routine the pause back squat which I got up with much ugliness.  The point is that I think doing these things helped me to clear the 525 lb conventional deadlift off the floor for an inch.  Last time I tried it I couldn't even budge it.

The bench press microgain of 245 lbs. at a "1" was due mostly to the fact that I make sure that every pressing variation I do whether it's on a machine or underneath a bar that there is absolutely no scapular retraction or stretch reflex on my front deltoids so I can get the purest expression of my chest pressing strength.