Week 5, Day 3:
Bench Press: 175/175/180x4 (8/8/9) – came out of the gate too hot at 175#; meant to be an RPE 7, but felt like an 8. Frustrating that I was doing 195x5 earlier this year.
Paused Squat: 135/145/155x7 (7/8/9) – felt pretty good; last set honestly still felt like maybe an 8, but I needed to move on because of time
Lever Rows: 45/55/65x10 (7/8/9) – not really sure what I’m doing here; used a landmine barbell and did each arm separately; weight includes bar
GPP 2: 7min of V-situps; triceps pushdown 55x10x2 (RPE 8); alternating DB curls 30x10x2 (RPE 8); 12-min HIIT interval row with 20s RPE 10; followed by 1:40 easy row – 7 intervals
Week 5, Day 5:
Deadlifts: 275/285/295x4 (7/8/10) – last set was basically four singles. Forgot my belt today and was wearing MetCons instead of Olys.
OHP: 90/95/100x8 (7/8/9) – felt pretty good; did seated with barbell; squat racks full
Leg Press: 373/423/463x10 (7/8/9) – felt good; not sure why I can leg press 3X what I can squat
Week 6, Day 1:
Lower Back Squat: 210/220/225/202.5/202.5x4 (7/8/9/8/8) [260] – felt good to put two plates on the bar again
Incline Bench: 105/110/115/109x10 (7/8/9/9) [163]
RDL: 205/215/220/209x8 (7/8/9/8) [291] – my grip needs to work back up; hook grip uncomfortable; mixed grip on last 3 sets
Week 6, LISS GPP: 30min row; 6,512m; 2:18.2/500m split.
Week 6, HIIT GPP: missed
Week 6, Day 2:
Bench Press: 175/177.5/180/171/171x4 (8/8/9/9/9) – felt heavy today; meant to start at RPE 7, but felt like 8, hence the smaller jump on next set.
Paused Squat: 150/155/160/147x7 (7/8/9/8)
Lever Rows: 60/65/70/67x10 (7/8/9/9) – feel low on gas today
Week 6, Day 3:
Trap Deadlift: 265/275/285/257/257x4 (7/8/9/8/8)
OHP: 95/100x8 (7/9) followed by 95x4 (6) – had to rush to get home and was supersetting OHP and leg press with minimal rest; ran out of steam
Leg Press: 433/453/468x10 (7/8/9) – didn’t have time for the backoff set
Week 7, Day 1:
Lower bar back squat: 215/225/230/207/207x4 (7/8/9/8/8); e1RM of 266
Incline Bench: 110/115/120/114x10 (7/8/10/10) – third set was tough; e1RM of 167
RDL: 210/220/225/203/203x8 (7/8/9/8/8) e1RM of 297
Week 7, Day 2:
Bench Press: 173/178/184/175/175x4 (7/8/9/8/8) – using fractional plates – 213 e1RM
Paused Squat: 155/160/165/152x7 (7/8/9/7) – 211 e1RM
Lever Rows: 45/65x10 (7/8) – had to leave early to help wife with kids