Tuesday 22 January 2019
I did my block pulls, but I didn’t write down the numbers because I’m dumb.
IIRC, I did about 335x4x3 for my RPE 9 set.
Wednesday 23 January 2019
Week 3 day 2 calls for OHP 5@6, 5@7, 5@8x4, 3-0-3 tempo squat for 8@6, 8@7, 8@8x3 and Rows for 8@6, 8@7 and 8@8x3
OHP: 135x5, 145x5 (RPE 7), 155x5 (overshot RPE, this was a 9), 145x5x2 (RPE 8)
3-0-3 squat: 135x8 (RPE 6), 155x8 (RPE 7), 174x8x3 (RPE 8)
Row: 225x8x3 (very pressed for time, didn’t get to actually hit all the reps called for)
Friday 25 January
Week 3 day 3 calls for Deadlift 5@6, 5@7, 5@8x4; Close grip incline press 4@7, 4@8, 4@9x3; Squat no belt 4@7, 4@8, 4@9x3
Messed up my deadlift doing it in a big hurry. 315x5, 335x5x3, 345x5
Close grip incline press: 175x4 (7), 185x4 (8), 195x4 (9), 190x4 (9), 185x4 (9)
Beltless squat: 225x4 (7), 245x4 (8), 265x4x2 (9), 275x4 (10)
Monday 28 January
Week 4 day 1, finally done with fives!
Comp Squat: 265x4, 285x4, 295x4x3, 290x4
Comp bench: 185x4, 205x4, 225x4x4
Ran out of time for block pulls, did some seated rows instead.
Tuesday 29 January
Time for block pulls that I missed yesterday
Block pulls: 355x4, 365x4, 375x4x2, 365x4 (9)
Wednesday 30 January
Week 4, day 2
Comp OHP: 135x4, 145x4, 155x4x4
3-0-3 squat:155x8, 175x8, 185x8x4
Barbell Row: 225x8, 235x8, 255x8x4
Friday 1 February
Week 4, day 3
Dead: 335x4, 255x4, 265x4x2, 355x4, 360x4
Close grip paused bench: 175x4, 185x4, 205x4, 215x4x2
Squat, no belt: 225x4, 245x4, 265x4, 255x4, 245x4
Monday 4 February 2019
Squat: 315x1, 275x4x3
Bench: 250x1, 225x4x3
Paused Deadlift: 365x1, 345x3x2
Wednesday 6 February 2019
The HLM template gives me the option on the light day of front squats or SSB squats. I chose front squats becuase I felt like this would be a good time to get better at front squatting.
Front squats suck, just not as bad as tempo squats. I am incredibly creaky and stiff when I first start them and it takes 3 or 4 sets to get the motion right.
OHP: 175x1 (RPE 8 ish) 160x4x4
Front Squat: 115x6, 125x6, 135x6x3
Row: 225x6, 245x6, 265x6x3, 275x6 (RPE 9)
Friday 8 February 2019
Having a deal of trouble finishing my workouts on Fridays due to deadlifts taking so long.
Deadlift: 405x1 (RPE 8), 365x4x3 (RPE 9), 355x4
Paused Bench: 245x1, 225x3x2, 215x3
Monday 11 February 2019
Squat: 320x1 (RPE 9), 285x4x4 (RPE 8)
Bench: 255x1 (8), 230x4x2 (9), 225x4x2 (Last set was RPE 9)
Paused Dead: 365x1, 335x3x2
Tuesday 12 February 2019
Down with a terrible sickness, walking around like a zombie.
Wednesday 13 February 2019
OHP: 175x1 (8), 155x4x4
Front Squat: 135x6, 145x6, 155x6x4
Row: 225x6, 255x6, 265x6x4
Weighed 212.5 due to voiding most of digestive tract contents Monday night.
Thursday 14 February 2019
Messing around with lat pull downs, tricep extensions, seated rows, leg presses and dumb bell OHP. C2 rowing machine for 10 x 30 second intervals.
Friday 15 February 2019
Deadlift: 435x1, 365x4x4
Paused Squat: 275x1, 265x3 (9), 255x3 (9), 250x3 (9)
Screwed up and didn’t finish my paused bench.
Monday 18 February, 2019
Middle of the day due to a holiday.
Squat: 325x1 (RPE 8.5), 295x3x3 (Last set RPE 9)
Bench: 260x1 (RPE 8.5), 245x3 (RPE 9), 235x3x2 (RPE 8)
Tuesday 19 February, 2019
Finished the paused deadlift that were programmed for yesterday
Paused dead: 370x1 (RPE 8), 345x3x3
Wednesday 20 February, 2019
OHP: 180x1 (RPE 8.5), 160x3x3
Front Squat: 135x6, 145x6, 160x6x4
Row: 225x6, 245x6, 255x6x4
22 February, 2019
Deadlift: 425x1, tried 455 but failed, 405x3 (RPE 9.5), 405x1, 395x3x2
Paused Bench: 245x1, 235x3 (RPE 9), 230x3 (9), 225x3 (9)
Monday 25 February
Squat: 345x1 (RPE 9), 200x3 (9), 275x3, 280x3x2 (8)
Bench: 265x1 (9), 235x3x4
Tuesday 26 February
Paused Dead: 365x1, (8), 340x3x3
Friday 1 March, 2019
Deadlift: 405x1, 425x0 (failed)
Paused Bench: 255x1, 245x3