Wednesday 25-Apr-2018
Week 5, day 2. Also: Anzac Day here in Oz.
Pin Squat
4 x 120 @ 7
4 x 125 @ 8
4 x 130 @ 9
4 x 130 @ 9
Another brand-new variation for me. After scrambling to knock together a solution to allow this (my home gym inc rack is largely DIY 
), I proceeded to knock out what were probably the ugliest, worst-form squats I’ve done in a while. I need to experiment work with the height for this. Squatting to the pins totally messed up my rhythm and spatial awareness, and coming out of the bottom felt like a nasty-ass Good Morning (in hindsight, this probably meant that the load was too high). The RPE felt about right (I guess), but the form needs a lot of work.
Overhead press
4 x 50 @ 5.5
4 x 53.5 @ 7
4 x 56 @ 8
4 x 56 @ 8
4 x 56 @ 8
4 x 56 @ 8
4 x 56 @ 8
A lot of sets tonight. Luckily, I quite enjoy The Press™.
Barbell row
8 x 67.5 @ 6
8 x 71 @ 7
8 x 76 @ 8
8 x 76 @ 8.5
8 x 75 @ 8
8 x 75 @ 8
Fatigue started to set in on the top sets, requiring a small decrease in weight to keep it @8.
Thursday 26-Apr-2018
GPP - 7 min chins/pullups (various grips), 38 total. 7 min planks & hanging V-raises. Skipped the cardio due to time constraints (I’ll do it on Saturday).
Friday 27-Apr-2018
Week 5 day 3. Day off work, so a fairly chill session in the afternoon (~2 hours). Not working out late after dinner is great.
Deadlift
135 x 4 @ 6
140 x 4 @ 7
145 x 4 @ 8
145 x 4 @ 8
145 x 4 @ 8
Switched to hook grip for the last top set, as grip was starting to limit me.
Bench press 1ct pause
75 x 4 @ 6
80 x 4 @ 8
77.5 x 4 @ 7
80 x 4 @ 8
80 x 4 @ 8
80 x 4 @ 8
80 x 4 @ 8
Had a total brain fart and jumped the weight too much on the 2nd set. I dropped it again to get my set in @7, then finished up at the correct weight for 8. I’ve been concentrating on using leg drive during bench lately, and I feel like it’s slowly beginning to click with all this practice.
Squat (beltless)
120 x 6 @ 7
125 x 6 @ 8
130 x 6 @ 9
130 x 6 @ 9
It’s been a while since I squatted beltless, and I was surprised how much I enjoyed it. It might be psychological, but pushing out both top sets made me feel really strong. Great confidence-booster. Roll on 3-plate skwats yo.
Saturday 28-Apr-2018
GPP: walked/jogged the dog, did chinups (40), did core stuff.
Monday 30-Apr-2018
Week 6 day 1. Let’s do some heavy singles.
Squat
1 x 150 @ 8
4 x 135 @ 8
4 x 135 @ 8
4 x 135 @ 8
I’ve never put anything heavier than 140 on my back previously, so this was a new one-rep PR, which is nice. Even better was that it went up so easily.
Bench press 3ct pause
3 x 68.5 @ 7
3 x 71 @ 8
3 x 73.5 @ 8.5
3 x 76 @ 9
3 x 76 @ 9
Worked up to the first top set and it went up too easy to call it @9. Bumped the weight slightly to finish out at a proper stress. Higher than expected. I guess that’s the value of using RPE as a tool.
Deadlift 2ct pause
4 x 127.5 @ 7
4 x 132.5 @ 8
4 x 137.5 @ 9
4 x 137.5 @ 9
Urgh, my new least-favourite variation, along with 303 tempo squats.
Wednesday 2-May-2018
Week 6 day 2. Spoiler alert: workout felt like hot garbage tonight. Am actually proud that I finished it.
Pin squat
3 x 122.5 @ 7
3 x 127.5 @ 8
3 x 132.5 @ 9
3 x 132.5 @ 9
3 x 132.5 @ 9
Owing to some ugly form on these last week, I left the weight unchanged (equivalent). Top sets still felt ugly, albeit less ugly.
Overhead press
0 x 65 (miss)
1 x 62.5 @ 9
4 x 57.5 @ 8
4 x 57.5 @ 8
4 x 57.5 @ 9
4 x 56 @ 8
I set up for the heavy single based on my last numbers, and missed the rep completely. Just totally could bring it up out of the hole. Dropped the weight a touch and got it done, but it still felt harder than @8 (didn’t feel like I had a hope of two more reps). Slightly disappointing as I was hoping for another PR tonight, but not to be.
Barbell row
6 x 75 @ 6
6 x 77.5 @ 7
6 x 80 @ 8
6 x 80 @ 8
6 x 80 @ 8
6 x 80 @ 8
Nothing pithy to say about these sets. Estimated weights felt spot-on, so that’s good I guess.
Thursday 3-May-2018
GPP - 25 min on the rower, chinup variations (40), core work (planks, V-raises, ab-roller) for 7 minutes. Also a session of indoor climbing.
Friday 4-May-2018
Week 6 day 3. Actually carried out on Friday and Saturday owing to Life interrupting on Fri night).
Deadlift
1 x 161 @ 8
4 x 147.5 @ 8
4 x 147.5 @ 8
4 x 147.5 @ 8
Another PR, to the tune of 1 measly kg! I’ll take it, though. Eyeing off that 400-lb deadlift in the near future (e1RM of 176 based on this session isn’t far away).
Bench press 1ct pause
1 x 88.5 @ 8
4 x 81 @ 8
4 x 81 @ 8
4 x 81 @ 8
4 x 81 @ 8
Another (small) PR, as I’ve previously been too chicken to put more than 85 kg on the bar for BP. The drop sets were also very encouraging as they all went up with consistency. BP feels like it’s coming along a bit (strength and form).
Squat (beltless)
6 x 116 @ 6
6 x 121 @ 7
6 x 126 @ 8
6 x 126 @ 8
6 x 126 @ 8
6 x 126 @ 8
Skwats skwats skwats.
Monday 7-May-2018
Week 7 day 1. Second high stress week, lucky the weekend was quiet.
Squat
1 x 152.5 @ 8
3 x 140 @ 8
3 x 140 @ 8
3 x 140 @ 8
3 x 140 @ 8
Another small PR for the heavy single. I feel like I have a 2x bodyweight squat in me now. Soon, don’t rush.
Pin bench
3 x 73.5 @ 7
3 x 76 @ 8
3 x 81 @ 8.5
3 x 82.5 @ 9
3 x 82.5 @ 9
Another new variation. Wasn’t quite sure that I got this quite right (resting too long?) Will play around with this.
Deadllift 2-ct pause
3 x 135 @ 7
3 x 140 @ 8
3 x 145 @ 9
3 x 145 @ 9
God, these suck.
Wednesday 9-May-2018
Week 7 day 2.
Pin squat
3 x 125 @ 7
3 x 130 @ 8
3 x 135 @ 8.5
3 x 137.5 @ 9
3 x 137.5 @ 9
Feeling like I’m getting the hang of these. Still a little tough on the lower back.
Overhead press
1 x 63.5 @ 8.5
3 x 58.5 @ 8
3 x 58.5 @ 8
3 x 58.5 @ 8
3 x 58.5 @ 8
Heavy single was some pretty average form, but it went. Realised afterwards that I misread the program and should have aimed for @9 on the work sets. Ups.
Pendlay row
6 x 76 @ 6
6 x 78.5 @ 7
6 x 81 @ 8
6 x 81 @ 8
6 x 81 @ 8
6 x 81 @ 8
Monday 14-May-2018
Week 7 day 3. Owing to a camping holiday, I missed Friday’s workout and any GPP on the weekend. Got in plenty of kayaking, so that counts for something 
Deadlift
1 x 166 @ 8
3 x 155 @ 8
3 x 155 @ 8
3 x 155 @ 8
3 x 155 @ 8
Another modest PR for the single. Hook grip is magical, though hard on the thumbs.
Bench press 1ct pause
1 x 90 @ 8
3 x 85 @ 8.5
3 x 87.5 @ 9
3 x 87.5 @ 9
3 x 87.5 @ 9
Another small PR. I really want to press a nice round 100 kg some day soonish. This program has helped move my bench in the right direction.
Squat beltless
6 x 117.5 @ 6
6 x 122.5 @ 7
6 x 127.5 @ 8
6 x 127.5 @ 8
6 x 127.5 @ 8
6 x 127.5 @ 8
Somehow gave myself a bad exertion headache midway through these, which made them very unpleasant and bracing difficult. Got em done out of sheet stubborness and then smashed the Paracetemol.
Wednesday 16-May-2018
Week 8 day 1. After the last session, this low-stress one felt like a holiday. All done in an hour - it’s like I’m just starting out on StrongLifts again.
Squat
1 x 155 @ 8
3 x 142.5 @ 8
3 x 142.5 @ 8
Another baby PR. Squat feels well stronger than a month ago. It’s like the program works or something.
Bench press 3ct pause
3 x 70 @ 6.5
3 x 75 @ 8
3 x 80 @ 9
Cut the first set a bit low.
Deadlift 2ct pause
3 x 137.5 @ 7
3 x 142.5 @ 8
3 x 147.5 @ 9
Thursday 17-May-2018
Week 8 GPP
25 min gentle run - knees were reminding me by the end that when I was running regularly, I was 10 kg lighter.
7 min chin/pull ups (42)
7 min planks, bird-dogs, hollow body hold.
Friday 18-May-2018
Week 8 day 2.
Pin squat
4 x 125 @ 7
4 x 130 @ 8
4 x 135 @ 9
Overhead press
1 x 65 @ 8
3 x 60 @ 8
The single was a new PR, and I was super-pleased by how easily that it went up. Also a pleasant surprise was that the set of 3 was also a comfortable RPE 8.
Pendlay row
6 x 77.5 @ 6.5
6 x 80 @ 7
6 x 82.5 @ 8
6 x 82.5 @ 8.5
Kind of rushed these tonight, and the last set suffered a little.
Monday 21-May-2018
Week 8 day 3. All finished. Such low volume that the session felt trivial. Not complaining, mind you.
Deadlift
1 x 167.5 @ 8
3 x 160 @ 8.5
Single PR. Should have gone all-in on the second set, but I’m happy that it moved so well. 400 Imperial pounds is on the menu soon.
Bench press 1ct
1 x 95 @ 8
3 x 90 @ 9
Moved well tonight. Another single PR - I’m going for that mythical 100 kg press later this week, I think.
Squat beltless
6 x 120 @ 6
6 x 125 @ 7
6 x 130 @ 8
6 x 130 @ 8
Punching the clock. Can’t skip yer squats.
Conclusion: the program worked well, for me. Modest gains in all my lifts, and a few new PRs due to the heavy singles.
e1RM estimates:
