11/26/18
Week 6 Day 1
Squats
315x1 @ RPE 8
265x4
265x4
*Technically I did 2 reps of 315, I couldn’t resist checking how my estimation was going for RPE. I think it was pretty accurate. 315x2 is a PR for me so I’m really happy with the progress so far.
OHP
155x1 @ RPE 8
135x4
135x4
Paused Bench
185x8
205x8
225x8 @ RPE 8
*Could’ve been a little more aggressive on the bench. Since the volume is down this week, I wasn’t as fatigued from OHP by the time I got to the bench.
11/27/18
Week 6 Day 2
Deadlifts
355x1 @ RPE 9
300x4
300x4
*Deadlifts were kind of meh today. It’s possible only 12 hours between Day 1 and Day 2 workouts affected my training today. Oh well, the schedule is what it is.
1-Ct Paused Bench
285x1 @ RPE 8
245x4
245x4
HBBS
185x8
205x8
225x8
11/30/18
Week 6 Day 3
2-Ct Paused Squat
275x1 @ RPE 8
265x3 @ RPE 9
Floor Press
295x1 @ RPE 8
280x3 @ RPE 9
OHP
95x8
115x8
120x8
12/1/18
Week 6 Day 4
Paused Deadlift
315x1
300x3
Touch n Go Bench
295x1
285x3
SLDL
185x8
205x8
225x8
*2nd time ever doing SLDL. Getting better at them, will continue to add weight.
12/3/18
Week 7 Day 1
Squats
315x1 @ RPE 8
270x4
270x4
270x4
270x4
OHP
155x2 @ RPE 8
135x4
135x4
135x4
135x4
Paused Bench
185x8
205x8
225x8
225x8
205x8
12/4/18
Week 7 Day 2
Deadlifts
345x1 @ RPE 8
295x4
295x4
295x4
295x4
Paused Bench
285x1 @ RPE 8
250x3
250x3
250x3
250x3
250x3
HBBS
185x8
205x8
225x8
225x8
225x8
Not a bad day overall, got some decent volume and work in.
12/6/18
Week 7 Day 3
2-Ct Paused Squat
275x1 @ 8
265x3 @ 9ish
250x3
250x3
Floor Press
300x1 @ 9
290x3 @ 10
275x3
275x3
The 290x3 really caught me off guard, probably didn’t rest enough between sets. I got it up on my own, but it was a grinder so I called it an RPE 10 where it should’ve been a 9.
OHP
95x8
105x8
110x8
110x8
110x8
12/7/18
Week 7 Day 4
Paused Deadlifts
315x1
300x3
300x3
300x3
Deadlifts have been going well lately, which is nice because of all the lifts, it’s the one where I have the least confidence. I was supposed to backoff on the last 2 sets but RPE was about right so left the weight at 300.
Touch n Go Bench
295x1
285x3
270x3
270x3
SLDL
185x8
205x8
225x8
225x8
225x8
12/9/18
Week 8 Day 1
Squats
315x1 @ RPE 8
270x4
270x4
270x4
270x4
OHP
160x1 @ RPE 8
135x4
135x4
135x4
135x4
Paused Bench
185x8
205x8
215x8
215x8
205x8
12/11/18
Week 8 Day 2
Deadlifts
345x1 @ RPE 8
300x4
300x4
300x4
300x4
Paused Bench
285x1 @ RPE 8
255x3
255x3
255x3
255x3
255x3
HBBS
185x8
205x8
225x8
225x8
225x8
Week 8 Day 3
2-Ct Paused Squats
285x1 @ RPE 8
275x3 @ RPE 9
260x3
260x3
Floor Press
295x1 @ RPE 8
285x3 @ RPE 9
270x3
270x3
OHP
95x8
100x8
105x8
105x8
95x8
12/14/18
Week 8 Day 4
Paused Deadlifts
325x1
315x3
315x3
315x3
Touch n Go Bench
285x1
280x3
265x3
265x3
SLDL
185x8
205x8
225x8
225x8
225x8
12/17/18
Week 9 Day 1
Squats
315x1
325x1
285x4
285x4
285x4
285x4*
*Accidentally did an extra set, whoops.
Even though I was happy with the weight on squats today, I felt like my form was kind of all over the place today. Few things to clean up here and there. Not a bad day overall.
Touch n Go Bench
285x1
300x1
265x4
265x4
260x4
Paused Bench
205x4
225x4
245x4
235x4
12/18/18
Week 9 Day 2
Deadlifts
345x1
300x4
300x4
300x4
300x4
Paused Bench
275x1
285x1
255x3
255x3
255x3
Paused Squat
205x4
225x4
245x4
245x4
Overall a good workout. Really happy with the way my deadlift is feeling/progressing.
12/20/18
Week 9 Day 4
Pin Squats
285x1
275x3
265x4
265x3
Pin Bench
285x1
275x3
260x3
260x3
Deficit Deadlift
225x4
245x4
275x4
275x4
First time doing Pin Squats and Pin Bench, but both variations went well. I didn’t notice too much difference between them and a paused variation.
This is the first week in the 12 Week Strength Template that Day 3 is dropped, it’ll be nice timing with the holiday festivities competing for my free time.
12/23/18
Week 10 Day 1
Squats
315x1
325x1 @ RPE 9
295x3
295x3
Touch n Go Bench
285x1
300x1 @ RPE 9
275x3
275x3
2-Ct Paused Bench
225x4
245x4
250x4
240x4
240x4
12/24/18
Week 10 Day 2
Deadlifts
345x1
360x1
300x4
300x4
1-Ct Paused Bench
275x1
285x1
255x3
255x3
255x3
255x3
2-Ct Paused Squat
225x4
245x4
255x4
240x4
240x4
Deadlift continues to feel good. Something is starting to click.
12/27/18
Week 10 Day 4
Pin Squat
295x1
285x3
Pin Bench
285x1
275x3
Deficit Deadlifts
225x4
245x4
275x4
275x4
275x4
12/31/18
Week 11 Day 1
Squats
315x1 @ RPE 8
325x1 @ RPE 9
300x3
300x3
300x3
Touch n Go Bench
275x1 @ RPE 8
285x1 @ RPE 9
265x3
265x3
265x3
2-Ct Paused Bench
225x4
235x4
240x4
230x4
230x4
Squats seem to zap the power from my bench, but I guess it’s somewhat expected. Just don’t feel strong on the bench press right now.
1/2/19
Week 11 Day 2
Deadlifts
345x1 @ RPE 8
365x1 @ RPE 9
310x3
310x3
310x3
1-Ct Paused Bench
275x1 @ RPE 8
285x1 @ RPE 9
265x2
265x2
265x2
2-Ct Paused Squat
225x4
245x4
265x4
250x4
250x4
