Comp deadlift
470x1@8.5, 450x3@9, 405x3x2, 430x3
Comp bench
305@8, 290x3@10, 265x3, 245x3x2, 265x3. I totally fucked up reading my program. My percent back off work was supposed to be based on e1rm but I punched my 1@8 in my calculator. I realized it when my 80 percent work seemed too light. I r smart.
Hbbs
235x8x4
Catching up here a bit. Things have been busy and logging isn’t at the top of the list, unfortunately 
10/18
SSB Squat
310x1, 320x1, 300x3, 285x3x1
Slingshot Bench
320x1, 305x3, 290x3
DB Press
47x8x4
10/19
2" deficit Deadlift
430x1, 410x3, 380x3
Pin Bench
285x1, 265x3
2" deficit SLDL
315x8, 325x8x3
10/22
comp squat
375x1@8, 365x3@9, 327.5x3, 347.5x3x2
comp press
190x1@8.5, 180x3@8.5 (I think this is a triple PR), 172.5x3x2, 162.5x3x2
3ct paused bench
180x8x4. Last set got up to a RPE 9.5-10. Tried to get these done quickly.
10/23
comp deadlift
470x1@8, 450x3@9, 405x3, 430x3x2
comp bench
295x1@8, 300x1@9, 285x3@10, 262.5x3x2, 242.5x3x2
ssb squat
240x8x4
I’m behind a bit on logging here.
10/26
HBBS
300x1, 285x3, 270x3x2
slingshot bench
315x1, 300x3, 285x3x2
db press
47x8x4
10/26
2" deficit dl
405x1, 390x3, 370x3x2. This lift is down from last week
pin bench
280x1, 270x3, 255x3x2
2" deficit sldl
315x8x4
10/29
comp squat
365x1, 355x3 335x3x3 - This is disappointing. I really wanted 380 for a single today and as I was warming up I knew it wasn’t in the cards. Hell, 375 wasn’t in the cards as 365 was closer to a RPE 9 than 8. Sheesh
comp press
185x1, 175x3, 165x3x3
3ct paused bench
175x8x3
10/30
comp deadlift
455x1@8, 440x3@9, 420x3x3
comp bench
300x1@8, 282.5x3@9, 275x3, 270x3x2. The last set should have sets across, but my E1RM calculated from a single and my E1RM calculated from a triple are ~10-12 lbs different. I went with the single E1RM for the first set and that was going to be a bit too heavy. I went closer to the 3 rep E1RM for the remainder. I think I might try adjusting my RPE chart a bit to account for this. I’m not sure exactly how yet.
SSB squat
230x8x3
Hbbs
295x1@8, 285x3@9,. 270x3x2
Slingshot bench
320x1@8, 305x3@9, 290x3x2
Db press
49.5x8x3
11/2
2" deficit dl
430x1, 410x3@9, 390x3x2
Pin bench
290x1@8 (PR), 275x3@9, 265x3x2
SLDL
315x8x3
11/5/2018
Comp squat
380x1@8, 370x3@9 (PR), 350x3x3
comp Press
187.5@8, 177.5x2@10, 177.5x1@10, 165x3x3
3ct paused bench
175x8x3
11/6/
comp dl
460x1@8.5, 445x3@9, 420x3x3
comp bench
295x1@8, 280x3@9.5, 265x3x3
ssb squat
250x8x3
11/8
HBBS
305x1@8 (PR), 295x3@9 (probably a PR), 280x3x2
slingshot bench
325x1@8(PR, I think), 305x3@9 (PR, I think), 295x3x2
seated db press
49.5x8x83
11/9
2" deficit dl
410x1@8, 432.5x1@9, 400x3@9, 380x3x2
pin bench
285x1@8, 270x3@9, 255x3x2
2" deficit SLDL
315x8x3
11/12
Pivot week
HBBS (in place of comp squat)
250x6, 265x6, 285x6@9 (probably a PR)
Press w/o belt
150x6, 155x6, 160x6@9
DB Bench myoreps
67x15, 5,5,3
11/13
pivot week continues
sumo dl
365x6, 385x6, 405x6@9.5 (PR). That was neat.
feet up bench
215x6, 225x6, 235x6
5-3-0 Tempo ssb Squat myoreps
120x12@8
5,5,3
These were terrible and they should feel bad about it. I probably could have grinded out a few more reps but decided I was done with these shenanigans.
530 tempo hbbs
185x8, 225x8, 230x8@9
Press. I did these press 1.0 style.
115x8, 125x8, 127.5x8, 130x8@9
Db press myoreps
37x13, 5, 5, 3
11/16
RDL
315x8, 345x8, 355x8@9
feet up bench
up to 220x8@9
Snatch Grip deadlift, myoreps
245x14@8
5,3
Back to development blocks
comp squat
380x1@8.5, 330x6@9, 290x6, 285x6
Squats felt off today. Video shows some odd knee movement on the single that i’ve seen before. My knees come back right as I’m entering the hole for some reason. Super frustrating.
comp press
187.5x1@8.5, 175x4@8.5, 152.5x4x2
close grip bench
175x11x3
Comp deadlift
480x1@8.5, 410x6@8, 420x6@9, 355x6, 365x6.
410 wasn’t heavy enough
comp bench
307.5x1@8.5, 280x4@9.5, 250x4x3
3ct paused ssb squat
185x11x3
2ct paused high bar squat
245x5,255x5,265x5@9, 245x5x2
2ct paused bench
225x5, 230x5, 235x5@9, 215x5x2
wide grip bench
175x11x3
Also did full GPP workout after this as tomorrow is Thanksgiving here in the states. Nothing but cooking and eating tomorrow!
11/23
Deadlift w/ chains. Weights listed below + ~70lbs in chain
315x5, 335x5, 355x1@9.5, 325x5x2
bench w/ chains. Weights listed below +40lbs in chain
215x5, 230x5, 230x5@9, 210x5x2
Snatch Grip RDL
245x11x3
11/26
comp squat
290x6, 370x1@9, 325x6@10, 270x6x2
Squats didn’t go as well today. the @9 should have been @8 and the @10 should have been @9. A bit too much ego today and wanting the E1RM’s to stay similar. Need to do better next week. I could see warming up that today might not go like last week did, but sometimes things lie. They certainly weren’t lying today. It didn’t help that my technique on my single was kind of trash. My hips went too far back instead of up, which is a typical problem for me.
comp press
180x1@8, 170x4@9, 150x4x4.
close grip bench
175x11x3