9/20/18
Week 4 Day 3
HBBS
205x8
220x8
235x8
235x8
235x8
Incline Bench
170x8
180x8
195x8
195x8
195x8
DB Press - Myorep Variation
75x12, x3, x3, x2
*Pretty fatigued from incline bench today
9/21/18
Week 4 Day 4
Deficit Deadlifts
215x8
235x8
250x8
250x8
250x8
CGBP
180x8
200x8
210x8
210x8
210x8
Pendlay Row - Myorep
160x12, then 4x4x160
9/23/18
Week 5 Day 1
Squat
295x1
265x6
260x6
260x6
*Wasn’t feeling especially strong on squats today, but this was also the first time working up to a single @ RPE 8. Perhaps, not fully warmed up.
OHP
155x1
135x6
130x6
130x6
130x6
CGBP
210x8
210x8
210x8
9/24/18
Week 5 Day 2
Deadlifts
330x1
290x6
280x6
280x6
Paused Bench
270x1
235x6
235x6
235x6
235x6
Leg Press
3x11x315
Typically a GPP day for me, but work schedule was gonna make it difficult to get Day 2 in tomorrow. I didn’t mind the consecutive workout days and there was no overlapping fatigue from previous day.
First time doing singles within the template, felt both went well and had plenty left in the tank with bench. I considered going up a bit with the bench but decided to stay conservative as I’m still acclimating to the paused sets which generate more fatigue than my usual touch-n-go sets. In fact, I rated my final set of 235x6 at RPE 9 where it should’ve been 8.
Today was basically also the first time I ever meaningfully used a leg press machine so I kept it conservative to get a feel for it.
9/25/18
Week 5 GPP
9 mins upper back
9 mins abs
4x12-15 bis and tris
35 min jog on treadmill
9/26/18
Week 5 Day 3
Squats with 2-Ct Pause
185x8
190x8
200x8
200x8
*Paused squats are a new movement for me. Went a bit conservative but it was tough towards the end for sure.
OHP with 2-Ct Pause at bottom
100x8
110x8
115x8
115x8
*The pause definitely increases fatigue levels and removes any bit of momentum
Bench with Feet Up
205x11
205x11
205x11
*Rushed the last set because I was crunched for time so I rated the RPE @ 9 where it should’ve been an 8, but was happy with the weight selection.
9/28/18
Week 5 Day 4
Paused Deadlift
185x8
190x8
200x8
200x8
Paused Bench
185x8
190x8
200x8
200x8
Lever Row
3x11x45# each arm
*Still learning the paused variations and first time doing a lever row but overall went well
9/29/18
Week 5 GPP
9 mins upper back
10 mins trunk work
4x12 bis and tris
24 mins HIIT - Rower
9/30/18
Week 6 Day 1
Squats
305x1
265x6
260x6
260x6
260x6
*Not super happy with my form tonight. Kept getting into my toes/off my heels on a couple sets. What’s weird is, I was feeling confident in the sets and was happy the weight was moving well but a few sets I guess I got a little careless. Oh well, will look to stay over the midfoot next time.
OHP
155x1
135x6
130x6
130x6
130x6
CGBP
210x8
210x8
210x8
210x8
10/1/18
Week 6 Day 1
Deadlifts
335x1
290x6
280x6
280x6
280x6
Paused Bench
275x1
240x6
235x6
235x6
235x6
Paused Leg Press
315x11
315x11
315x11
315x11
Arm Work
4x12-15 Bis and Tris
Had to break up my workout today due to scheduling, deadlifts in the morning at my storage unit and bench and leg press at the gym.
10/3/18
Week 6 GPP
10 mins upper back
10 mins abs
4x12 bis and tris
35 mins steady state cardio
10/4/18
Week 6 Day 3
2-ct Paused Squats
185x8
190x8
200x8
200x8
200x8
Pin Press
100x8
110x8
115x8
120x8
120x8
120x8
Feet up Bench
205x11
185x10
175x10
165x10
No video of today’s sets, limited on time today so was moving a bit fast and I think I blew my load on the pin press cuz bench was terrible today. Had to really autoregulate down and still didn’t feel comfortable going for the 11th rep on sets 2-4. Accidentally doing an extra set on the pin press didn’t help matters.
10/5/2018
Week 6 Day 4
Paused Deadlifts
185x8
190x8
200x8
200x8
200x8
Paused Bench
185x8
190x8
205x8
205x8
205x8
Lever Row
11x50
11x50
11x50
11x50
10/8/18
Week 7 Day 1
Squats
305x1
275x6
260x6
260x6
260x6
OHP
155x1
135x6
130x6
130x6
130x6
CGBP
205x8
205x8
185x8
185x8
Had to autoregulate down on the CGBP for last 2 sets. Limited on time today so was moving very fast through the squats and OHP and was exhausted by the time I got to the bench.
Video is squats only:
10/9/18
Week 7 Day 2
Deadlifts
350x1
295x6
275x6
275x6
275x6
1-Ct Paused Bench
275x1
245x6
240x6
240x6
240x6
Leg Press
315x11
315x11
315x11
315x11
Arm Work
5x12 bis and tris
10/11/18
Week 7 Day 3
Paused Squats
185x8
190x8
200x8
205x8
205x8
Pin Press
100x8
110x8
120x8
120x8
120x8
Feet Up Bench
185x11
185x11
185x11
185x11
Been a tough week with work, had to rush this workout again today. In and out under an hour but fatigue was setting in quickly with Pin Press and Bench.
10/12/18
Week 7 Day 4
Paused Deadlifts
185x8
190x8
200x8
200x8
200x8
Paused Bench
185x8
205x8
210x8
215x8
225x8
Lever Row - Myorep
45x16
45x5
45x5
45x5
45x5
Was feeling decent on the bench today so autoregulated up on each set. Pauses were a bit short on the last set, something to work on…
