11/10/17 Wk.3 day 3
BENCH PRESS w/ Slingshot
303x5@6
308x5@7
314x5@8x2 sets
2 CT PAUSED SQ.
341x5@6
358x5@7
374x5@8x2 sets
PRESS
132x8@6x4 sets
WK. 3 DAY 4
11/11/17
COMP DL
435x5@6 dropped the weight a little from last week. Trying to keep my back flat.
451x5@7
460x5@8
413x5
T&G BP
260x5@6
270x5@7
280x5@8x2 sets
11/14/17
Week 4 Day 1
COMP. SQ
418x5@6
435x5@7
452x5@8
402x5x2 sets
COMP. BP
252x5@6
264x5@7
275x5@8
242x5x2 sets
BB ROW
170x8@6x4 sets
11/15/17
W4 D2
RDL
230x5@6
255x5@7
280x5@8x2 sets
INCL. BP
200x5@6
215x5@7
225x5@8x2 sets
LEG PR
405x8@6x4 sets
11/17/17
W4 D3
SLING SHOT BP
303x5@6
308x5@7
314x5@8x2 sets
2 CT PAUSED SQ.
340x5@6
355x5@7
370x5@8x2 sets
PRESS
135x8@6x4 sets
11/18/17
W4 D4
COMP. DL
435x5@6
452x5@7
472x5@8
424x5x2 sets
T&G BP
270x5@6
281x5@7
292x5@8x2 sets
11/21/17
WEEK 5 DAY 1 Developmental Block
COMP SQUAT
440x4@6
452x4@7
463x4@8
414x4x3 sets
COMP BENCH PRESS
264x4@6
275x4@7
286x4@8
253x4x3 sets
11/22/17
W3 D2
PAUSED DL
385x5@7
415x5@8
425x5@9
402x5
CL GRP BP
253x5@7
270x5@8
275x5@9
259x5
BELTLESS SQ
340x7@7x4 sets
11/24/17
W5 D3
BP W/Slingshot
308x5@7
319x5@8
330x5@9
314x5
PIN SQ
340x5@7
365x5@8
380x5@9
360x5
PRESS
145x7@7x4 sets
11/25/17
W5 D4
Comp. DL
457x4@6
475x4@7
501x4@8
446x4x3 sets
T&G BP
286x5@7
292x5@8
303x5@9
286x5
11/28/17
W6 D1
COMP. SQ.
450x4@6
465x4@7
480x4@8
430x4x2 sets
1st 3 work sets supposed to be RPE 7,8 & 9 but all 3 sets moved faster and felt lighter than I expected. Same on the bench.
COMP. BP
275x4@6
285x4@7
300x4@8
270x4x2 sets
BB ROW
185x7@7x4 sets
11/29/17
W6D2
PAUSED DL
425x4@7
440x4@8
455x4@9
410x4
CGBP
275x4@7
285x4@8
295x4@9
270x4
BELTLESS SQ
275x7@7x3 sets
12/1/17
W6D3
SLINGSHOT BP
319x4@7
330x4@8
347x4@9
330x4
PIN SQ
365x4@7
380x4@8
395x4@9
375x4
PRESS
135x7@7x4 sets
12/2/17
W6D4
COMP. DL
475x4@7
496x4@8
525x4@9
460x4x2 sets
T&G BP
295x4@7
305x4@8
315x4@9 Rep PR. My previous best with 315 was 2 reps.
295x4
12/5/17
W7D1
COMP. SQUAT
480x3@7
495x3@8
510x3@9
475x3x2 sets
COMP. BENCH PRESS
295x3@7
305x3@8
315x3@9
285x3x2 sets
BB ROW
185x7@7x4 sets
12/6/17
W7D2
PAUSED DL
424x4@7
440x4@8
455x4@9
410x4
CGBP
275x4@7
285x4@8
297x4@9
281x4
BELTLESS SQ
319x7@7x4 sets
12/8/17
W7D3
SLINGSHOT BP
319x4@7
330x4@8 felt heavier than I expected so stayed at this weight for the top set
330x4@9
314x4
PIN SQ
365x4@7
380x4@8
405x4@9
380x4
PRESS
135x7x4 sets
12/9/17
W7D4
COMP. DL
510x3@7
530x3@8
540x3@9
485x3x2 sets
T&G BP
300x4@7
310x4@8
320x4@9
295x5x2 sets
WEEK 8 DAY 1
LOW STRESS
COMP. SQ
520x1@7
475x5@8
COMP. BP
320x1@7
300x5@8
BB ROW
175x4@7
200x4@8
225x4@9
12/13/17
W8D2
PAUSE DL
425x4@7
440x4@8
455x4@9
CGBP
275x4@7
285x4@8
297x4@9ā
BELTLESS SQ
297x6@7
314x6@8
325x6@9