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  • 2020/07/21 - We're back W3D1

    - 70x6, 80x6, 85x6x3 Bench
    - 100x6, 105x6, 110x6, 112.5x2 Belted squat
    - 85x8, 95x8x2, 100x8 SLDL on heels

    Last week before a proper program
    Me gainzz

    Comment


    • 2020/07/23 - We're back W3D2

      - 110x6, 120x6, 130x6x2 Belted DL
      - 50x6, 52.5x6, 55x6x2 Press
      - 60x8, 65x8x2 Front Squat
      Me gainzz

      Comment


      • 2020/07/27 - 3 day Hyp W1D1

        These were incredibly similar numbers to W1D1 from the last time I started this program. Back then, it was a much shorter gym break, but activity during the break was much less. If progress is similar to last time, I think I would be satisfied.
        Squat w/ belt Press Pendlay Rows
        90,0 kgs 6 REPS 6,0 RPE
        100,0 kgs 6 REPS 6,5 RPE
        110,0 kgs 6 REPS 7,5 RPE
        115,0 kgs 6 REPS 8,0 RPE
        110,0 kgs 6 REPS 8,0 RPE
        45,0 kgs 6 REPS 6,0 RPE
        47,5 kgs 6 REPS 6,5 RPE
        52,5 kgs 6 REPS 7,5 RPE
        55,0 kgs 6 REPS 8,5 RPE
        60,0 kgs 10 REPS 6,0 RPE
        70,0 kgs 10 REPS 6,5 RPE
        80,0 kgs 10 REPS 7,0 RPE
        90,0 kgs 10 REPS 8,5 RPE
        Me gainzz

        Comment


        • 2020/07/28 - 3 day Hyp W1D2
          Bench Press RDL DB Bench
          60,0 kgs 6 REPS 6,0 RPE
          70,0 kgs 6 REPS 6,5 RPE
          80,0 kgs 6 REPS 7,5 RPE
          85,0 kgs 6 REPS 8,0 RPE
          60,0 kgs 8 REPS 6,0 RPE
          70,0 kgs 8 REPS 6,5 RPE
          80,0 kgs 8 REPS 7,5 RPE
          85,0 kgs 8 REPS 8,0 RPE
          85,0 kgs 8 REPS 7,5 RPE
          22,0 kgs 16 REPS 7,0 RPE
          22,0 kgs 5 REPS 8,0 RPE
          22,0 kgs 5 REPS 8,0 RPE
          22,0 kgs 5 REPS 8,5 RPE
          22,0 kgs 5 REPS 8,5 RPE
          22,0 kgs 5 REPS 9,0 RPE
          DB Bench and RDL felt very novel
          Me gainzz

          Comment


          • 2020/07/30 - 3 day Hyp W1D3

            None other available, had to do decline bench.
            DL w/ belt Decline bench CG Pendlay Rows
            100,0 kgs 6 REPS 6,0 RPE
            120,0 kgs 6 REPS 7,0 RPE
            125,0 kgs 6 REPS 7,5 RPE
            130,0 kgs 6 REPS 8,0 RPE
            60,0 kgs 8 REPS 6,0 RPE
            70,0 kgs 8 REPS 7,5 RPE
            75,0 kgs 8 REPS 8,0 RPE
            75,0 kgs 8 REPS 8,0 RPE
            75,0 kgs 8 REPS 8,0 RPE
            70,0 kgs 15 REPS 7,5 RPE
            70,0 kgs 5 REPS 8,0 RPE
            70,0 kgs 5 REPS 9,0 RPE
            70,0 kgs 5 REPS 9,0 RPE
            70,0 kgs 5 REPS 9,0 RPE
            70,0 kgs 5 REPS 9,5 RPE
            Me gainzz

            Comment


            • 2020/08/04 - 3 day Hyp W2D1

              Time crushed, very tired and hungry. Instead of usual desk job, I've been make shifting as a construction worker renovating my house 10h a day. Very novel stimulus.This is why I added one exercise, since 3 times a week seems unlikely until next month. Last 2 exercises had some overlapping sets.
              Squat w/ belt Press Bench Press Pendlay Rows
              90,0 kgs 6 REPS 6,0 RPE
              100,0 kgs 6 REPS 7,0 RPE
              110,0 kgs 6 REPS 8,0 RPE
              110,0 kgs 6 REPS 8,5 RPE
              110,0 kgs 6 REPS 7,5 RPE
              45,0 kgs 6 REPS 6,0 RPE
              50,0 kgs 6 REPS 7,5 RPE
              52,5 kgs 6 REPS 9,0 RPE
              50,0 kgs 6 REPS 8,0 RPE
              50,0 kgs 6 REPS 8,0 RPE
              60,0 kgs 6 REPS 6,0 RPE
              70,0 kgs 6 REPS 7,0 RPE
              80,0 kgs 6 REPS 8,0 RPE
              80,0 kgs 6 REPS 8,5 RPE
              80,0 kgs 6 REPS 8,5 RPE
              80,0 kgs 6 REPS 8,0 RPE
              70,0 kgs 10 REPS 6,5 RPE
              80,0 kgs 10 REPS 8,0 RPE
              80,0 kgs 10 REPS 8,5 RPE
              Me gainzz

              Comment


              • 2020/09/13

                - 80x6, 90x6, 100x6x2 Beltless squat
                - 40, 42.5, 45, 47.5x6 Press
                - 80x8, 90x8x3 SLDL
                Me gainzz

                Comment


                • 2020/09/17

                  - 100x6, 110x6, 120x6x2 Beltless DL
                  - 60, 70, 75, 80x6 Bench
                  - 50x10, 60x10x2 Front Squat
                  Me gainzz

                  Comment


                  • 2020/09/20

                    - 80x6, 100x6, 110x5x3 Beltless squat
                    - 40, 45, 47.5x6x2 Press
                    - 60, 80, 90x8x2 RDL

                    Misread last week's training, and used the DL load for the squat. Yes, RPE should have been observed, but at least I decided to do 1 less rep. RDL because tendon started to bother me.
                    Me gainzz

                    Comment


                    • 2020/09/23

                      - 100x6, 110x6, 120x6x3 Beltless DL
                      - 70, 80x3 Bench
                      - 45x8, 55x8, 65x8 5-3-0 Squat
                      Me gainzz

                      Comment



                      • 2020/09/25

                        - 70x8, 75x8, 80x8x2 Pendlay rows
                        - 60, 65, 70, 75, 80x8 Paused squat
                        - 40x12, 5, 5, 5, 4 Press
                        Me gainzz

                        Comment


                        • 2020/09/27

                          - 80x6, 90x6, 100x6, 105x6, 110x6x2 Squat w belt
                          - 70, 80x6x2 Bench
                          - 70, 80, 90, 95x8x2 RDL
                          Me gainzz

                          Comment


                          • 2020/09/30

                            - 100x6, 110x6, 120x6, 130x6x2 DL w/ belt
                            - 40, 45, 47.5x6x3 Press
                            - 50x8, 60x8, 70x8, 75x8x2 5-3-0 Squat
                            Me gainzz

                            Comment


                            • 2020/10/06

                              - 90x6, 100x6, 110x6, 120x2, 105x6x2 Squat w/ belt
                              - 70x6, 80x6, 90x2, 75x6x2 Bench
                              - 80x8, 90x8, 95x8x2 RDL
                              Me gainzz

                              Comment


                              • 2020/10/08

                                - 110x6, 120x6, 130x6, 140x2, 125x6x2 DL w/ belt
                                - 45x6, 50x6, 60x2, 50x6x2 Press
                                - 60x8, 70x8, 75x8x2 5-3-0 Squat
                                Me gainzz

                                Comment

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