Week 6 Day 1
Tough one today. Spend most of the day outside working and was exhausted by the time I got around to working out. Happy to get it done though.
Squats
315x1
285x5
260x5
260x5
260x5
260x5
Bench
285x1
275x4
245x4
245x4
245x4
245x4
245x4
Incline Bench
185x8
195x8
205x8
195x8
195x8
Week 6 Day 2
Deadlifts
385x1
350x5
315x5
315x5
315x5
315x5
Floor Press
250x6
265x6
280x6
265x6
265x6
265x6
SSB Squats
170x10
180x10
190x10
180x10
180x10
Week 6 Day 3
2-Ct Paused Squat
250x4
265x4
285x4 @ RPE 9
270x4
270x4
270x4
Bench
295x1
260x9 @ RPE 9
Incline CGBP
185x8
205x8
215x8 @ RPE 9
Week 6 Day 4
I think next week is a midcycle deload week, looking forward to it! Feeling a little fatigued and beat up with my schedule lately.
Paused Deadlifts
295x4
315x4
335x4
320x4
320x4
320x4
Paused Bench
275x1
265x3
Pullups
3x10
Week 7 Day 1
Deload Week
Squats
325x1
290x6
Bench
300x1
275x5
3-Ct Paused Bench
225x6
235x6
245x6
Week 7 Day 2
Got distracted a bit by my son on my last rep of CGBP and misgrooved it badly. Having the kids around definitely adds a layer of RPE, lol.
Deadlifts
385x1
345x6
CGBP
275x1
260x4
SSB
175x8
185x8
195x8
Week 7 Day 3
2-Ct Paused Squat
300x1 @ RPE 8
275x5
Bench
300x1 @ RPE 8
245x5
245x5
245x5
245x5
Close Grip Floor Press
225x8
235x8 @ RPE 8
245x8
Week 7 Day 4
Paused Deadlift
365x1
335x5
Paused Bench
275x1
250x5
RDL
250x8
275x8
295x8
Week 8 Day 1
Squeezed my workout in after a long day. Felt decent on squats but energy/strength took a nose dive on bench. Just didn’t have it in me tonight. Also, my elbow has been flaring up a bit during pressing movements. Probably bothering me more mentally, but I’ll have to try and experiment with different grips so as not to aggravate it further.
Squat
325x1 @ RPE 8
305x4
280x4
280x4
Bench
300x1
295x3 @ RPE 10
265x3
265x3
265x3
3-Ct Paused Bench
225x6
235x6
240x6 @ RPE 10
225x6
225x5
Week 8 Day 2
Deadlift
395x1
365x4
340x4
340x4
CGBP
265x1
250x4
245x4
245x4
SSB
175x8
185x8
200x8
185x8
Week 8 Day 3
2-Ct Paused Squat
300x1 @ RPE 8
290x3
275x4
275x4
Bench
300x1 @ RPE 8
245x5
245x5
245x5
245x5
245x5
Wide Grip Bench
225x8
235x8
245x8 @ RPE 9
235x8
Week 8 Day 4
2-Ct Paused Deadlift
370x1
340x3
325x4
325x4
2-Ct Paused Bench
280x1
270x3
260x3
260x3
RDL
265x8
280x8
295x8
280x8
Week 9 Day 1
Elbow still bothering me a bit on the bench press.
Squats
330x1
305x4
285x4
285x4
285x4
Bench
305x1
285x3
275x3
275x3
275x3
275x3
3-Ct Paused Bench
225x6
230x6
220x6
220x6
Week 9 Day 2
Had to break up the session a bit due to time constraints, trying to keep on schedule for the week.
Deadlifts
400x1
375x4
345x4
345x4
345x4
CGBP
295x1
265x4
250x4
250x4
250x4
2-Ct Paused Squat
225x8
235x8
245x8
235x8
Week 9 Day 3
Elbow still bothering me on bench, so tried widening my grip just a tad for all the back off sets and it seemed to help. Will try this going forward. Hate to change my grip so far into the program but I don’t wanna pull back at this point.
Pin Squat
315x1
305x3
290x4
290x4
Bench
300x1
245x5
245x5
245x5
245x5
245x5
245x5
Close Grip Floor Press
225x8
235x8
240x8
235x8
Week 9 Day 4
Got crushed with work this weekend, 49 hours in 3 days. Skipped the RDL’s tonight, but just lucky to squeeze ANY lifts in.
Also, realized tonight it’s time to buy some more plates. I couldn’t really achieve proper RPE on the deadlifts since I was using one 45# plate to stand on for the deficit. Did what I could.
2" Deficit Deadlifts
330x1
325x3
325x4
325x4
Pin Bench
295x1
285x3
270x3
270x3
RDL
0x0 @ RPE 0
Week 10 Day 1
Felt good overall today. Bench feeling “ok” with the wider grip, definitely takes some pressure off the elbow.
Squat
315x1
330x1
270x5
270x5
305x3
305x3
Bench
295x1
305x1
265x4
280x3
295x2
295x2
3-Ct Paused Bench
225x6
235x6
245x6
225x6
225x6
225x6
Week 10 Day 2
Elbows feeling decent, but did the CGBP with a little tempo to take it easy on them. Feels like they’re going in the right direction.
Hit a PR on deadlifts! 4 plate club!
Deadlifts
365x1
405x1 (lifetime PR)
330x5
370x3
370x3
CGBP
275x1
260x4
250x4
250x4
250x4
2-Ct Paused Squat
225x8
235x8
245x8
225x8
225x8
Week 10 Day 3
Pin Squat
320x1
310x3
295x3
295x3
Bench
300x1
280x4
265x4
265x4
Wide Grip Bench
225x8
245x8
255x8
245x8
245x8
Week 10 Day 4
Got my workout in at a friend’s house while visiting this weekend. Different equipment adds a degree of difficulty but got it done.
Deficit Deadlifts
350x1
340x3
325x3
325x3
325x3
Pin Bench
295x1
285x3
275x3
275x3
Leg Press
315x8
335x8
355x8
355x8
355x8
