10/21/18
Week 1 Day 1
Squat
255x5
265x5
275x5
OHP
120x5
125x5
130x5
Pendlay Row
155x10
165x10
175x10
Fresh off vacation and a lot of travel the day before, so this first day was a good way to start back into the normal routine of training with the lower intro-week volume.
Just finished the 4 Day Hypertrophy Template leading up to vacation so feeling ready to push my strength a bit with the new 12 Week Strength Template v2.0.
A few of the sets from today’s session:
Age: 36
Height: 5’ 7"
Weight: 172
BF: ~17
Starting e1RM:
Squat - 325
Bench - 310
Deadlift - 350
OHP - 155
10/22/18
Week 1 GPP
7 mins upper back
7 mins abs
3x12-15 bis and tris
25 mins steady-state
10/23/18
Week 1 Day 2
Deadlifts
290x5
295x5
305x5
*Grip slipping a bit, the bar at my buddy’s house doesn’t have great knurling
1-Ct Paused Bench
235x5
245x5
250x5
*Was not able to get a vid of the bench today at the gym
3-0-3 Tempo Squats
135x10
155x10
165x10
*First time doing tempo squats, they were tough! Will need to work on tempo.
10/25/18
Week 1 Day 3
HBBS
255x4
260x4
270x4
-Subbing HBBS in for beltless squats
Overload Bench - Slingshot variation
295x4
305x4
315x4
-Haven’t done this movement much before so looking forward to moving some heavy weight!
Incline CGBP
165x10
170x10
170x10
-Also a new movement for me but pretty straightforward
10/26/18
Week 1 Day 4
Rack Pulls - Mid Shin (from blocks)
235x4
285x4
315x4
-New exercise for me so will need to learn this one.
CGBP
225x4
245x4
250x4
Leg Press
315x10
365x10
405x10
10/28/18
Week 2 Day 1
Squats
295x1 @ RPE 8
235x5
235x5
235x5
235x5
235x5
*Wasn’t feeling especially strong today on squats but got some decent work in
OHP
155x1 @ RPE 8
125x5
125x5
125x5
125x5
125x5
Pendlay Row
155x10
160x10
165x10
155x10
10/30/18
Week 2 Day 2
Deadlifts
330x1 @ RPE 8
265x5
265x5
265x5
265x5
265x5
*Bought a new Rogue Deadlift Ohio Bar. Tried it for the first time today. Really liked it!
1 Ct Paused Bench
265x1 @ RPE 8
210x5
210x5
210x5
210x5
210x5
303 Tempo Squat
135x10
155x10
165x10
160x10
*These are tough, still getting the hang of the tempo
11/1/18
Week 2 Day 3
HBBS
255x4
265x4
275x4
260x4
260x4
Slingshot Bench
275x4
295x4
305x4
290x4
290x4
290x4
*No spot/liftoff today and was feeling a little fatigued from the squat volume so weight was a down a little from last week.
Incline CGBP
155x10
160x10
165x10
155x10
11/2/18
Week 2 Day 4
Rack Pulls
235x4
285x4
305x4
290x4
290x4
290x4
CGBP
225x4
235x4
245x4
230x4
230x4
230x4
Leg Press
315x10
365x10
405x10
385x10
11/4/18
Week 3 Day 1
Squats
305x1 @ RPE 8
245x5
245x5
245x5
245x5
245x5
OHP
165x1 @ RPE 8
130x5
130x5
130x5
130x5
130x5
Pendlay Row
135x10
155x10
175x10
165x10
11/5/18
Week 3 Day 2
Deadlifts
335x1 @ RPE 8
270x5
270x5
270x5
270x5
270x5
1-Ct Paused Bench
275x1 @ RPE 8
220x5
220x5
220x5
220x5
220x5
220x5
303 Tempo Squats (Not shown)
135x10
140x10
145x10
140x10
11/7/18
Week 3 Day 3
HBBS
255x4
265x4
275x4 @ RPE 9
260x4
260x4
260x4
Overload Bench - SlingShot
275x4
295x4
315x4 @ RPE 8.5
300x4
300x4
300x4
Press Acc - Incline CGBP
155x10
160x10
165x10 @ 8.5
155x10
Was feeling decent on bench today, hence the RPE @ 8.5 where it was prescribed @ 9. But without a spot/liftoff decided to stay there.
11/8/18
Week 3 Day 4
Block Pulls
295x4
315x4
335x4 @ RPE 9
320x4
320x4
*Had to use some makeshift blocks to pull from over at my buddy’s house… worked out ok I think.
CGBP
225x4
235x4
245x4
250x4 @ RPE 8.5
240x4
240x4
240x4
Leg Press
315x10
365x10
405x10
385x10
11/11/18
Week 4 Day 1
Squats
310x1 @ RPE 8
260x4
260x4
260x4
260x4
260x4
*310 went up smooth, feeling stronger.
OHP
170x1 @ RPE 9
140x4
140x4
140x4
140x4
140x4
*Either overshot this a little and/or the fact that I had to press out of seated rack while straddling the seat made this more difficult lol. I had to give up the squat rack because I was monopolizing the only one my gym has.
Pendlay Rows
135x10
155x10
175x10
175x10
*Still a somewhat awkward movement for me but continuing to get more comfortable with it.
Video angles kind of sucked today. The gym was busy and I had work around people. Not to mention it’s hard trying to be discrete, but how else am I gonna self-evaluate my form!?!?
11/12/18
Week 4 Day 2
Deadlifts
340x1
280x4
280x4
280x4
280x4
280x4
1-Ct Paused Bench
285x1
235x4
235x4
235x4
235x4
235x4
303 Tempo Squat
135x10
145x10
155x10
150x10
Overall, feeling good this week.
11/14/18
Week 4 Day 3
HBBS
255x4
265x4
280x4 @ RPE 8.5
265x4
265x4
Overload Bench - Slingshot
295x4
305x4
320x4 @ RPE 9
305x4
305x4
Incline CGBP
135x10
145x10
155x10
155x10
11/16/18
Week 4 Day 4
Block Pull
295x4
315x4
335x4
320x4
320x4
CGBP
225x4
235x4
245x4
230x4
230x4
230x4
Leg Press
315x10
365x10
405x10
405x10
Not a great one today.
11/18/18
Week 5 Day 1
Squats
310x1 @ RPE 8
260x4
260x4
260x4
260x4
260x4
*Squats feeling good the last 2 weeks.
OHP
165x1 @ RPE 8
140x4
140x4
140x4
140x4
140x4
3-Ct Paused Bench
135x10
140x10
155x10
180x10
*Wasn’t sure how the 3-Ct bench would go and was probably overly conservative on the ramp up sets. Last set was about right.
11/20/18
Week 5 Day 2
Deadlifts
345x1 @ RPE 8
285x4
285x4
285x4
285x4 ’
285x4
285x4
1-Ct Paused Bench
295x1 @ RPE 8.5
245x4
245x4
245x4
245x4
245x4
245x4
Got a little greedy going for 295 at RPE 8, wasn’t quite there so I rated it an 8.5. The deadlift volume definitely affects my bench top end.
5-3-0 Tempo Squat
135x10
140x10
145x10
145x10
First time doing 5-3-0 Tempo Squats, after reviewing the video, my descent and pauses were a little short but something I can definitely improve on.
11/22/18
Week 5 Day 3
5-3-0 Tempo Squat
185x4
225x4
245x4 @ RPE 8.5
230x4
230x4
230x4
Still need to work on mastering the tempo, but I don’t mind them at only 4 reps lol
Floor Press
185x4
225x4
245x4
260x4
275x4 @ RPE 9
260x4
260x4
260x4
First time doing a floor press, hence the number of sets to find an RPE 9. I kept adding weight but the RPE wasn’t moving, I guess that’s a good thing!
Incline CGBP
135x10
145x10
155x10
145x10
11/24/18
Week 5 Day 4
Paused Deadlifts
255x4
275x4
295x4 @ RPE 8.5
280x4
280x4
Touch and Go Bench Press
245x4
265x4
275x4 @ RPE 8.5
260x4
260x4
SLDL
135x10
155x10
155x10
155x10
*First time doing SLDL’s, kept the weight conservative to get a feel for it.
