Week 5 Day 4
Incline Bench
205x5
215x5
230x5 @ RPE 9
220x5
220x5
220x5
RDL
225x8
245x8
260x8
260x8
260x8
Feet-Up Bench - Myorep
185x16, x4, x3
Feel like I’m accumulating a bit of fatigue from the past couple weeks, but looking ahead, it appears there is a slight pivot/taper week with the coming week which will be appreciated!
Week 6 Day 1
Squats
315x1
280x5
Incline Bench
185x8
205x8
215x8
Weighted Step-Ups
4 sets x 10 reps
Week 6 Day 2
Was supposed to only bench 2 sets, a single @ 8 and 4 @ 8. But, on my sets of 4, I didn’t feel like I was achieving the prescribed RPE of 9 so I had to keep adding weight. Felt about right at 275#.
Bench
285x1
265x4
270x4
275x4 @ RPE 9
Paused Squats
185x8
205x8
225x8 @ RPE 9
OHP
105x12
95x12
95x12
Week 6 Day 3
Deadlifts
365x1 @ RPE 8
340x5
Paused Bench
225x6
245x6
255x6 @ RPE 9
Pullups
3 sets
Week 6 Day 4
Really enjoying the pivot week. Feel the fatigue dissipating even with all the additional work I’m doing around the house.
Got a real nice pump from the CGBP today, kind of surprised myself with 13 reps of 225. CGBP isn’t something I’ve tried to do AMRAP with before.
SLDL’s feel strange, just feels like a real sloppy deadlift. Started a bit light to feel the movement out. Will probably be good to add an additional variation into my training, just will take time for me to get the movement pattern down.
Incline Bench
255x1 @ RPE 8
240x4 @ RPE 8.5
SLDL
185x6
225x6
275x6
CGBP
225x13 (AMRAP)
205x12
205x12
Week 7 Day 1
Squats
320x1 @ RPE 8
295x5
270x5
270x5
Incline Bench
160x8
185x8
215x8 @ RPE 9
205x8
205x8
Had a tough time find the targeted RPE on incline bench today, hence the large jumps (+25 and +30 lbs) between sets. Guess I just figured I’d be a little more fatigued from the squats. The set @ RPE 9 felt about right though.
Week 7 Day 2
Had some more difficulty finding my 4 @ RPE 9 set again today on bench. Ended up dong an extra set of 4. 275x4 felt more like @ 8 so I tossed another 10 on and 285x4 felt more like it. Possibly getting stronger?
I don’t mind the paused squat variation at all. Kind of like it cuz I’ve never felt my bounce out of the hole is all that good anyway.
Bench
295x1 @ RPE 8
275x4
285x4 @ RPE 9
270x4
270x4
Paused Squats
185x8
205x8
235x8 @ RPE 9
225x8 @ RPE 8
OHP (not shown)
105x12
95x12
95x8
Week 7 Day 3
Deadlifts feeling good. 375 is my all time personal best, so the fact that I’m rating it RPE 8 is a good thing!
Feeling strong and confident on bench too, really think the weekly volume is driving gainzzz!
Deadlifts
365x1
375x1 @ RPE 8
340x5
315x5
315x5
Paused Bench
235x6
245x6 @ RPE 8
260x6 @ RPE 9
245x6
245x6
Pullups x 3 Sets
Week 7 Day 4
Stiff legged deadlifts still feel strange but starting to get the hang of them. Hard to remember to keep legs straighter than conventional stance.
Incline Bench
255x1 @ RPE 8
245x4
235x4
235x4
Stiff Legged Deadlifts
225x6
245x6
275x6
275x6
275x6
CGBP
225x11
200x12
200x12
185x10
Week 8 Day 1
Squats felt a little off but still happy to be moving 330. Not something I’ve done many times.
Squats
330x1 @ RPE 9
295x5 @ RPE 9
270x5
270x5
Incline Bench
185x8
205x8
220x8 @ RPE 9
205x8
205x8
Weighted Step Ups
4x10
Week 8 Day 2
Bench
295x1 @ RPE 8
285x4 @ RPE 9
270x4
270x4
270x4
Paused Squat
205x8
225x8
245x8 @ RPE 9
235x8
Incline Bench
185x12
180x12
180x11 
180x12
Week 8 Day 3
Hit a deadlift PR today @ 385x1. Can’t complain about the session.
Deadlifts
385x1 @ RPE 9
340x5 @ RPE 8
320x5
320x5
Paused Bench
235x6
245x6
265x6 @ RPE 9
250x6
250x6
Pullups x 4 sets
Week 8 Day 4
Stiff leg’s starting to feel a little better.
Fatigue setting in a bit towards the end with CGBP. Guess that means my effort was solid for the incline and deadlifts then so it is what it is.
Incline Bench
265x1 @ RPE 8
245x4 @ RPE 9
235x4
235x4
235x4
Stiff Leg DL
245x6
275x6
295x6 @ RPE 8
295x6
295x6
CGBP
225x11
200x10
200x10
200x8
Week 9 Day 1
Squats
320x1 @ RPE 8
295x5 @ RPE 9
270x5
270x5
270x5
Incline Bench
185x8
205x8
225x8 @ RPE 9
205x8
205x8
205x8
Weighted Step-Ups
4x10 each leg
Week 9 Day 2
Feeling strong on the flat bench so went for 300 and it moved well. Fatigue was setting in a bit by the time I got to incline bench however.
Bench
300x1 @ RPE 8
290x8 @ RPE 9
270x4
270x4
270x4
Paused Squat
215x8
225x8 @ RPE 8
235x8 @ RPE 9
225x8
Incline Bench
185x10
175x12
175x12
155x8
Week 9 Day 3
Feeling like deadlifts are starting to click, feeling strong.
My pauses on the paused bench were a tad short, but I think the training affect is still there. No plans to compete so not too worried about it.
Deadlifts
375x1 @ RPE 8
350x5
340x5
320x5
320x5
Paused Bench
235x6
255x6 @ RPE 8
265x6 @ RPE 9
245x6
245x6
245x6
Pullups x4 sets
Week 9 Day 4
Wasn’t feeling super peppy today. Status quo. Incline was just ok and stiff legs felt sloppy. Ready for rest day.
Incline Bench
265x1 @ RPE 9
240x4 @ RPE 9
225x4
225x4
225x4
Stiff Leg Deadlifts
245x6
275x6
300x6 @ RPE 8
300x6
300x6
CGBP
225x11
185x12
185x12
185x12
Week 10 Day 1
My 225x8 on incline bench was prescribed @ RPE 9 but felt more like an 8 so I added 5 and took the set again. I was concerned the fatigue that the previous set generated would reduce my chances of achieving a full 8 reps with 230# but it went fine and felt about right @ RPE 9.
Squats
320x1 @ RPE 8
300x5 @ RPE 9
275x5
275x5
275x5
Incline Bench
205x8 @ RPE 7
215x8 @ RPE 8
225x8 @ RPE 8
230x8 @ RPE 9
215x8
Weighted Step-Ups
5x10 each leg
Week 10 Day 2
Got a little aggressive, trying to push myself a bit too much on the bench. 305 felt ok (approx RPE 8) but the 295 was supposed to be @ RPE 8 and I overshot badly. Form kind of broke down on last rep which pisses me off. When form takes a nose dive, I usually call that RPE 10.
Bench
305x1 @ RPE 8
295x4 @ RPE 10
270x4
270x4
270x4
Paused Squat
205x8
225x8 @ RPE 8
235x8 @ RPE 9
225x8
225x8
Incline Bench
190x12 (AMRAP)
175x12
175x12
175x12
this is an awesome gym set up. Your basement? Very nice man. Also, I like the video log.