My 12-Week Strength Block: What Actually Worked
Sep 14, 2026 · 7 min read
I finished my latest 12-week block last Sunday and tested my maxes. Short version: squat and bench moved, deadlift did not. Here is what I think made the difference.
The numbers
| Lift | Week 1 | Week 12 |
|---|---|---|
| Squat | 275 lb | 300 lb |
| Bench | 195 lb | 210 lb |
| Deadlift | 365 lb | 365 lb |
What worked
- Squatting twice a week. One heavy day (sets of 3–5) and one lighter technique day with paused reps. The pauses fixed my habit of bouncing out of the hole.
- Logging every set. Writing down RPE made it obvious when I was sandbagging and when I needed a lighter week.
- Sleeping 7.5+ hours. Boring, but the weeks I slept badly were the weeks every set felt heavy.
What did not
Deadlifts once a week after heavy squats. By the time I got to the bar my lower back was already cooked. Next block I am moving deadlifts to their own day and adding Romanian deadlifts as an accessory.
Next block starts Monday. I will post an update in December.