7/6/18 Week 1 Day 3
Deadlift
405x1 RPE 7
425x1 RPE 8.5
357.5x6 for 3 sets RPE 8
Touch N’ Go Bench
185x8 RPE 7
195x8 for 4 sets RPE 8
High Bar Squat (myo reps)
155 lbs 12, 5, 5, 5, 3
It’s been a while since I’ve front squatted (5/3/1 days 
) and I decided that was a no from me dawg. Went high bar for the myo reps. Worked outside today and sweated my ass off, but I didn’t come into my workout with any negative expectations. Hit a mild deadlift pr (previous was 425x1 at RPE 9) and crushed the touch n’ go bench. Positive thinking has been pretty good to me so far. Also, signed up for group programming next month so I’m pretty jacked about that. Can’t wait to leverage those placebo gains.
7/9/18 Week 2 Day 1
Squat
325x1 RPE 7
342.5x1 RPE 8.5
292.5x6 RPE 8
292.5x6 RPE 8.5
285x6 RPE 8
Pause Bench
240x1 RPE 7
252.5x1 RPE 8
215x6 for 3 sets RPE 8
Pendlay Rows (myo reps)
175 lbs. 12, 5, 5, 5, 4
Curls 3x12
Tricep Pushdowns 3x12
I’ve been slowly recomping and losing weight and it is starting to show. Down from 205 to 198.
7/10/18 Week 2 GPP Day 1
7 minutes of Kroc Rows: 13, 10, 9, 7, 7, 7 (70 lb. dumbbell)
7 minutes of V sits
30 minutes of LISS on the airbike
7/11/18 Week 2 Day 2
Press
152.5x1 RPE 7
157.5x1 RPE 8
135x6 RPE 8
135x6 RPE 8
135x6 RPE 8.5
Snatch Grip Romainian Deads
225x8 RPE 7
237.5x8 RPE 8
237.5x8 RPE 8
237.5x8 RPE 8
237.5x8 RPE 8
Close Grip Bench (myo reps)
150 lbs: 12, 5, 5, 4
Curls 3x12
7/13/18 Week 2 Day 3
Deadlift
365x1 RPE 7
385x1 RPE 8
330x6 RPE 8
330x6 RPE 8
330x6 RPE 8
Touch N’ Go Bench
190x8 RPE 7
200x8 RPE 8
200x8 RPE 8
200x8 RPE 8
200x8 RPE 8
High Bar (myo reps)
165 lbs: 12, 5, 5, 5, 4
Curls 3x12
Busy all day today so I had to wake up on 5.5 hours of sleep and workout. Man, this sucks. Deadlift was trash this morning. But you know what they say…“What are you going to do? Not train?”.
7/16/18 Week 3 Day 1
Squat
305x1 RPE 7
320x1 RPE 8
275x6 RPE 8
275x6 RPE 8.5
275x6 RPE 9
Paused Bench
237.5x1 RPE 7
250x1 RPE 8
212.5x6 RPE 8
212.5x6 RPE 8
212.5x6 RPE 8.5
Pendlay Rows (myo reps)
170 lbs: 12, 5, 5, 5, 3
Curls 3x12
I went to a music festival this weekend and ate and slept like shit. Today I had the worst workout I’ve had in a while. I believe the two are correlated. The good news is that that should be the last of my distractions this summer. Also, group programming is coming up so I am confident I am about to turn this ship around.
7/18/18 Week 3 Day 2
Press
142.5x1 RPE 7
150x1 RPE 8
127.5x6 RPE 8
127.5x6 RPE 8
127.5x6 RPE 8
Stiff Legged Deadlift
250x8 RPE 7
275x8 RPE 8
275x8 RPE 8
275x8 RPE 8
275x8 RPE 8
Close Grip Bench (myo reps)
155 lbs: 12, 5, 5, 5, 3
Curls 3x12
Still getting weaker. It’s been a rough two weeks. Normally I would do a low stress week next week, but the week after next group programming starts and I feel like that will probably start with a low stress week. So…I’m just going to power through.
Week 3 GPP Day 1
7 minutes of Kroc Rows: 14, 11, 10, 8,8 (70 lb. dumbbell)
7 minutes of V sits
30 minutes of LISS on Air Bike
7/20/18 Week 3 Day 3
Deadlift
370x1 RPE 7
390x1 RPE 8
335x6 RPE 8
335x6 RPE 8
335x6 RPE 8
Touch N Go Bench
195x8 RPE 7
205x8 RPE 8
205x8 RPE 8
205x8 RPE 8
205x8 RPE 8
High Bar Squat (myo reps)
170 lbs: 12, 5, 5, 5, 3
7/23/18 Week 4 Day 1
Squat
305x1 RPE 7
325x1 RPE 8
277.5x6 RPE 8
277.5x6 RPE 8.5
277.5x4 RPE 9
Paused Bench
240x1 RPE 7
252.5x1 RPE 8
215x6 RPE 8
215x6 RPE 8
215x6 RPE 8
Pendlay Rows (myo reps)
170 lbs: 12, 5, 5, 5, 5, 3
Curls 3x12
If group programming next week doesn’t start with a low stress day I am going to be boned. This funk seriously has me demotivated for training. If I hadn’t signed up for group programming my answer to the question “what are you going to do not train?” might have been yes next week. I know, I know, I’m catastrophizing.
7/25/18 Week 4 Day 2
Press
150x1 RPE 7.5
155x1 RPE 8
130x6 RPE 8
130x6 RPE 8
130x6 RPE 8
Stiff Legged Deads
280x8 RPE 7
295x8 RPE 8
295x8 RPE 8
295x8 RPE 8
296x8 RPE 8
Close Grip Bench (myo reps)
160 lbs: 12, 5, 5, 5, 3
Curls 3x12
Not terrible actually.
7/27/18 Week 4 Day 3
Deadlift
375x1 RPE 7
395x1 RPE 8
340x6 RPE 8
340x6 RPE 8
340x6 RPE 8
Touch 'N Go Bench
200x8 RPE 7
210x8 RPE 8
210x8 RPE 8
210x8 RPE 8
210x8 RPE 8
High Bar Squat (myo reps)
175 lbs: 12, 5, 5, 5, 5, 3
Curls 3x12
Again…not terrible. On to group programming next week.
7/30/18 Low Stress Week 1
Squat
240x6 RPE 6
255x6 RPE 7
270x6 RPE 8
242.5x6
Press
110x6 RPE 6
120x6 RPE 7
127.5x6 RPE 8
115x6
RDL
185x11 RPE 6
205x11 RPE 7
220x11 RPE 8
220x11 RPE 8
Expected to be starting group programming today, but now it doesn’t start until next week so…back to back low stress weeks. First world problems. Also, apparently I should have been logging RPE 6 sets. I thought when I grabbed the master bundle in the fall of 2017 it said to log RPE 7 and above sets, but now I’m like the cool kids jacking up my tonnage numbers. 
7/31/18 Low Stress Week 1 GPP Day 1
5 min AMRAP Kroc Rows (70 lb. dumbbell)
5 min AMRAP Barbell Curls (70 lb. barbell)
5 min AMRAP V Sits
30 min LISS on the Air Bike
8/1/18 Low Stress Week 1 Day 2
Paused Bench Press
195x6 RPE 6
205x6 RPE 7
215x6 RPE 8
195x6 RPE 6
Pause Squats
185x8 RPE 6
200x8 RPE 7
215x8 RPE 8
215x8 RPE 8
Pendlay Rows
165x11 RPE 6
185x11 RPE 7
200x11 RPE 8
200x11 RPE 8
8/3/18 Low Stress Week 1 Day 3
Deadlift
320x6 RPE 6
337.5x6 RPE 7
350x6 RPE 8
315x6 RPE 7
Close Grip Bench
185x8 RPE 6
195x8 RPE 7
205x8 RPE 8
205x8 RPE 8
Belt Squats
115x11 RPE 6
135x11 RPE 7
First time attempting to do belt squats with a landmine and dip belt. The dip belt rings were digging into the thighs/hips hardcore. I’m going to have to get an actual dip belt, but other than that I liked them.
8/6/18 Week 1 Day 1 (low stress)
Squat
245x6 RPE 6
260x6 RPE 7
275x6 RPE 8
247.5x6 RPE 7
Press
112.5x6 RPE 6
122.5x6 RPE 7.5
127.5x6 RPE 8.5
115x6 RPE 7
RDL
190x11 RPE 6
210x11 RPE 7
225x11 RPE 8
225x11 RPE 8
8/8/18 Week 1 Day 2 (low stress)
Deadlift
325x6 RPE 6
345x6 RPE 7
365x6 RPE 8
327.5x6 RPE 6
Bench Press Paused
200x6 RPE 6
210x6 RPE 7
220x6 RPE 8
200x6 RPE 7
Pendlay Rows
170x11 RPE 6
190x11 RPE 7
205x11 RPE 8
205x11 RPE 8
8/9/18 Week 1 GPP Day 1
7 minutes of Kroc Rows (70 lb. dumbbell)
7 minutes of V-Sits
5 minutes Curls/Tricep Push down supersets
30 minutes of LISS on Air Bike
8/10/18 Week 1 Day 3 (low stress)
Pause Squat
190x8 RPE 6
205x8 RPE 7
220x8 RPE 8
220x8 RPE 8
Close Grip Bench
190x8 RPE 6
200x8 RPE 7
210x8 RPE 8
210x8 RPE 8
Landmine Belt Squat
90x11 RPE 6
100x11 RPE 7
115x11 RPE 8
115x11 RPE 8
Still feeling out the landmine squats.