Thursday September 25th 2025
Bench Press
185 lbs x4 @RPE 6
205 lbs x4 @RPE 7
225 lbs x3 @RPE 9. x 2 sets..Over shot today
Squat
135 lbs x7 @RPE 6
155 lbs x7 @RPE 7
160 lbs x7 @RPE 8 x2 sets
Saturday September 27th 2025
Deadlift
185 lbs x4 @RPE 6
205 lbs x4 @RPE 7
225 lbs x4 @RPE 8 x2
Currently working through some deadlift form issues. Weights were pretty light today but things moved and felt well which was good.
Tuesday September 30th 2025
Squat
175 lbs x4 @RPE 6
185 lbs x4 @RPE 7
200 lbs x4 @RPE 8 x2 sets
Overhead Press
65 lbs x10 @RPE 6
80 lbs x10 @RPE 7
95 bs x8 @RPE 8 x2 sets
Deadlift
135 lbs x8 @RPE 6
155 lbs x8 @RPE 7
Thursday October 2nd 2025
Bench Press
185 lbs x4 @RPE 6
205 lbs x4 @RPE 7
220 lbs x3 @RPE 8 x2 sets
205 lbs x4 reps back off.
Squat
135 lbs x7 @RPE 6
155 lbs x7 @RPE 7
165 lbs x7 @RPE 8 x2 sets
I was a little conservative on my Bench today. I was lifting at work and I had no spotter, so I did 220 lbs for triples. Hopefully next week I have a spotter and can hit a higher weight.
Saturday October 4th 2025
Deadlift
185 lbs x4 @RPE 6
205 lbs x4 @RPE 7
235 lbs x4 @RPE 8 x2
Bench Press
135 lbs x8 @RPE 6
145 lbs x8 @RPE 7
150 lbs x8 @RPE 8 x2
Tuesday October 14th 2025
Squat
165 lbs x4 @RPE 6
175 lbs x4 @RPE 7
185 lbs x4 @RPE 8 x2 sets
Overhead Press
65 lbs x8 @RPE 6
70 lbs x8 @RPE 7
75 lbs x8 @RPE 8
Deadlift
135 lbs x8 @RPE 6
155 lbs x8 @RPE 7
165 lbs x8 @RPE 8
Thursday October 16th 2025
Bench Press
185 lbs x4 @RPE 6 x 2 sets
205 lbs x4 @RPE 8
Squat
135 lbs x7 @RPE 6
155 lbs x7 @RPE 7
165 lbs x7 @RPE 8 x2 sets
Saturday October 18th 2025
Deadlift
155 lbs x4 @RPE 6
185 lbs x4 @RPE 7
195 lbs x4 @RPE 8
Bench Press
135 lbs x8 @RPE 6
145 lbs x8 @RPE 7
155 lbs x8 @RPE 8
Squat
95 lbs x10 @RPE 6
115 lbs x10 @RPE 7
125 lbs x10 @RPE 8
Thursday October 23rd 2025
Bench Press
185 lbs x4 @RPE 6
195 lbs x4 @RPE 7
205 lbs x4 @RPE 8 x2
Squat
135 lbs x7 @RPE 6
160 lbs x7 @RPE 7
170 bs x7 @RPE 8 x2
Lat Pulldowns
75 lbs x10 @RPE 6
90 lbs x10 @RPE 7 x 2
Saturday October 25th 2025
Deadlift
135 lbs x4 @RPE 6
155 lbs x4 @RPE 7
175 lbs x4 @RPE 8 x 2 sets
Bench Press
135 lbs x8 @RPE 6
150 lbs x8 @RPE 7
155 lbs x8 @RPE 8 x 2 sets
Squat
95 lbs x10 @RPE 6
115 lbs x10 @RPE 7 x 2 sets
Monday November 3rd 2025
Squat
135 lbs x4 @RPE 6
145 lbs x4 @RPE 7
155 lbs x4 @RPE 8 x
Overhead Press
50 lbs x10 @RPE 6
55 lbs x10 @RPE 7
60 lbs x10 @RPE 8
Deadlift
135 lbs x8 @RPE 6
140 lbs x8 @RPE 7
145 lbs x8 @RPE 8
I have been working hard lately at rebuilding my deadlift. I had to reset some things and needed to stop squatting my deadlift.
I was really bad at dropping my hips way too low. I have been filming all my sets now and making a conscience effort to force my hips into a higher starter position.
While it’s not perfect by any means it is a lot better than it was.
Wednesday November 5th 2025
Bench Press
155 lbs x4 @RPE 6
185 lbs x4 @RPE 7
205 lbs x4 @RPE 8 x 2 sets
Squat
135 lbs x7 @RPE 6
145 lbs x7 @RPE 7
150 lbs x7 @RPE 8
Lat Pulldown
75 lbs x10 @RPE 6
90 lbs x10 @RPE 7
105 lbs x10 @RPE 8
Friday November 7th 2025
Deadlift
175 lbs x4 @RPE 6
185 lbs x4 @RPE 7
205 lbs x4 @RPE 8
Overhead Press
65 lbs x8 @RPE 6
75 lbs x8 @RPE 7
80 lbs x8 @RPE 8
Squat
95 lbs x10 @RPE 6
115 lbs x10 @RPE 7
125 lbs x10 @RPE 8
Monday November 10th 2025
Squat
155 lbs x4 @RPE 6
160 lbs x4 @RPE 7
165 lbs x4 @RPE 8 x 2 sets
Overhead Press
55 lbs x10 @RPE 6
60 lbs x10 @RPE 7
65 lbs x10 @RPE 8 x 2 sets
Deadlift
135 lbs x8 @RPE 6
145 lbs x8 @RPE 7
150 lbs x8 @RPE 8
Deadlift continues to feel good. Really focused on the technique now. Hips high. Back set and leg press the floor away. Bar in contact with legs the whole time.
Feels alot better than always dropping low and squatting the bar up.
Wednesday November 12th 2025
Bench Press
185 lbs x4 @RPE 6
205 lbs x4 @RPE 7
210 lbs x4 @RPE 8 x 2 sets
Squat
135 lbs x7 @RPE 6
145 lbs x7 @RPE 7
155 lbs x7 @RPE 8 x 2 sets
Lat Pulldown
75 lbs x10 @RPE 6
90 lbs x10 @RPE 7
105 lbs x10 @RPE 8