5/21/20
Beginner Template
Week 2 - Day 3
Sumo Deadlift
205 x 4 @ 6
215 x 4 @ 6
225 x 4 @ 6
235 x 4 @ 7
I felt like anything that was put on the bar I’d be able to lift. Unfortunately I was in a bit of a time crunch this day so I had to move on… but I had already added 40lbs to my deadlift from last week so I gave myself permission to do that haha
Bench Press
115 x 8 @ 6
120 x 8 @ 7
125 x 8 @ 8
125 x 8 @ 8
Back Squat
125 x 10 @ 6
130 x 10 @ 7
135 x 10 @ 8
135 x 10 @ 8
Session Time: 120 min
Session RPE: 7.5
5/25/20
Beginner Template
Week 3 - Day 1
During every exercise today I could feel some fatigue in my upper back. It wasn’t unbearable but it was subtly painful
Back Squat
180 x 4 @ 6
185 x 4 @ 7
190 x 4 @ 8
190 x 4 @ 8
e1rm: 227
Bench Press
110 x 10 @ 6
115 x 10 @ 7
120 x 10 @ 8
120 x 10 @ 8
e1rm: 175
Sumo Deadlift
195 x 8 @ 6
195 x 9 @ 7 (realized on the third rep that I forgot to add weight to the bar so I did an extra rep on this set)
200 x 8 @ 7
205 x 8 @ 8
Session Time: 135 min
Session RPE: 7.5
5/30/20
Beginner Template
Week 3 - Day 2
Standing Overhead Press
95 x 4 @ 7
95 x 4 @ 8
100 x 4 @ 10
95 x 4 @ 8
felt kinda bummed that I didn’t make any gains on press this week
Back Squat
160 x 7 @ 6
165 x 7 @ 7
170 x 7 @ 8
170 x 7 @ 8
Squat felt pretty good today. Seemed like I got a headache during these but no big deal
Barbell Rows
100 x 10 @ 6
105 x 10 @ 7
110 x 10 @ 8
110 x 10 @ 8
Session Time: 105 min
Session RPE: 7.5
7 day average weight: 205.8
Waist Circumference: 37"
6/1/20
Beginner Template
Week 3 - Day 3
Sumo Deadlift
235 x 4 @ 6
245 x 4 @ 7
255 x 4 @ 8
255 x 4 @ 8
I’m really digging DL. Which is great, because before the pandemic I hated DL since it was the movement that repeatedly tweaked my back and I never really fully recovered from it before quarantine.
Bench Press
120 x 8 @ 6
125 x 8 @ 7
130 x 8 @ 8
130 x 8 @ 8
Back Squat
130 x 10 @ 6
135 x 10 @ 7
140 x 10 @ 8
140 x 10 @ 8
Session Time: 120
Session RPE: 7
7 day average weight: 205
6/4/20
Beginner Template - Phase 2 (I decided to jump to phase 2 instead of doing week 4. I felt like adding in some exercise variation at this point would help me with adherence)
Week 5 - Day 1
Low Bar Back Squat w/belt
190 x 4 @ 7
195 x 4 @ 8
200 x 4 @ 9
Paused Bench Press
95 x 10 @ 7
100 x 10 @ 8
105 x 10 @ 9
Paused Sumo Deadlift w/belt
185 x 8 @ 7
195 x 8 @ 8
200 x 8 @ 9
Session Time: 90 minutes
Session RPE: 7
7 day average weight: 203.2
6/10/20
Beginner Template - Phase 2
Week 5 - Day 2
TaG Bench Press
135 x 4 @ 6
145 x 4 @ 7
150 x 4 @ 8
3-0-3 Tempo Squat
145 x 7 @ 7
155 x 7 @ 8
165 x 7 @ 9
1 Arm Dumbbell Rows
65 x 10 @ 7
70 x 10 @ 8
75 x 10 @ 9
Session Time: 90 minutes
Session RPE: 7
7 day average weight: 202.1
Waist circumference: 36"
6/12/20
Beginner Template - Phase 2
Week 5 - Day 3
Sumo Deadlift
250 x 4 @ 7
260 x 4 @ 8
279 x 4 @ 9
Grip felt really weird. After watching the video 270 might have been more like RPE 8 but my grip made everything feel weird. Going to try mixed grip next time.
Standing Overhead Press
70 x 8 @ 7
75 x 8 @ 8
80 x 8 @ 9
Split Squats
80 x 10 @ 7
85 x 10 @ 8
90 x 10 @ 9
Session Time: 90 minutes
Session RPE: 7.5
7 day average weight: 201
6/16/20
Beginner Template - Phase 2
Week 6 - Day 1
On vacation for a week but I found a gym 5 minutes down the road that let me buy a few day passes. What are you gonna do, not train?
Low Bar Back Squat
215 x 4 @ 7
220 x 4 @ 8
225 x 4 @ 8
200 x 4 @ 7 (backoff ~10%)
200 x 4 @ 7 (backoff ~10%)
Paused Bench Press
100 x 10 @ 7
105 x 10 @ 8
110 x 10 @ 9
105 x 10 @ 8 (backoff ~5%)
Paused Sumo Deadlift
195 x 8 @ 7
205 x 8 @ 8
215 x 8 @ 9
205 x 8 @ 8 (backoff ~5%)
The plates at the gym were a touch smaller than normal so these paused DL were kinda like paused deficit DL
Session Time: 120 minutes
Session RPE: 8
7 day average weight: 199.7
6/17/20
Beginner Template
Week 6 - Day 2
TnG Bench Press
145 x 4 @ 7
150 x 4 @ 8
155 x 4 @ 9
145 x 4 @ 7
145 x 4 @ 7
3-0-3 Tempo Squats
155 x 7 @ 7
165 x 7 @ 8
175 x 7 @ 9
150 x 7 @ 8
These are hell
1 Arm Dumbbell Rows
70 x 10 @ 7
75 x 10 @ 8
75 x 10 @ 8
70 x 10 @ 7
The gym didn’t have any DBs heavier than 75. Felt a good amount of back fatigue during these
Session Time: 120 minutes
Session RPE: 7.5
7 day average weight: 199.7