So we beat on...

[averagezhou]

4/18/22 Monday

Squat - 95lbsx10@4, 100lbsx10@5, 105lbsx10@6, 110lbsx10rx2s@7
Overhead Press - 55lbsx10@4, 60lbsx10@5, 65lbsx10rx2s@7
Lats Pulldown - 85lbsx10@4, 90lbsx10@5, 100lbsx10@6, 105lbsx10rx2s@7
Back Extension - 10lbsx12@4, 15lbsx12@5, 20lbsx12rx2s@6

04/21/22 Thursday

T&G Bench - 105lbsx10@4, 110lbsx10@5, 115lbsx10@6, 120lbsx10@6.5, 125lbsx10@7
Seated DB Overhead Press - 30lbsx10@4, 35lbsx10@5, 40lbsx10@6, 45lbsx10@7, 45lbsx10@7.5
Crunch - 10lbsx10@4, 15lbsx10@5, 20lbsx10@6, 25lbsx10@7, 25lbsx10@7
Sit-up - BWx12@8, 12@9 (Program prescribed @4, @5, @6x2s. Honestly couldn’t possibly do those low RPE sets right after 4 sets of Crunch)
Chin-up - BWx15@7, 13@7

04/23/22 Saturday

Sumo DL - 105lbsx10@4, 110lbsx10@5, 115lbsx10@6, 125lbsx10@7, 125lbsx10@7
T&G Bench - 105lbsx10@4, 110lbsx10@5, 115lbsx10@6, 120lbsx10@7, 120lbsx10@7
Split Squat - 45lbsx10@4, 50lbsx10@5, 55lbsx10@6, 60lbsx10@8 (unreal booty pump lol)

[averagezhou]

04/25/22 Monday

Squat - 105lbsx8@4, 115lbsx8@5, 125lbsx8@6, 125lbsx8@6, 130lbsx8@7, 130lbsx8@7
Overhead Press - 55lbsx8@4, 60lbsx8@5, 65lbsx8@6, 65lbsx8@6, 70lbsx8@7, 70lbsx8@7
Lats Pulldown - 105lbsx8@4, 110lbsx8@5, 115lbsx8@6, 115lbsx8@6, 120lbsx8@7, 120lbsx8@7
Back Extension - BWx12@4, 5lbsx12@5, 10lbsx12@6, 10lbsx12@6

04/27/22 Wednesday

T&G Bench - 105lbsx8@4, 110lbsx8@5, 115lbsx8@6, 115lbsx8@6, 125lbsx8@7, 125lbsx8@7
Overhead Press - 30lbsx8@4, 40lbsx8@5, 45lbsx8@6, 45lbsx8@6, 45lbsx8@7, 45lbsx8@7
Crunch - 10lbsx8@4, 15lbsx8@5, 20lbsx8@6, 20lbsx8@6, 25lbsx8@7, 25lbsx8@7
Situps - BWx12@7, 12@7, 12@8
Chinups - BWx15@7, 13@7

04/29/22 Friday

Sumo DL - 115lbsx8@4, 125lbsx8@5, 135lbsx8@6, 135lbsx8@6, 145lbsx8@7, 145lbsx8@7
T&G Bench - 105lbsx8@4, 115lbsx8@5, 120lbsx8@5.5, 125lbsx8@6, 130lbsx8@7, 130lbsx8@7
Split Squat - 45lbsx8@4, 55lbsx8@5, 65lbsx8@6, 65lbsx8@6, 70lbsx8@7, 70lbsx8@7
Situps - BWx10@4, 10@5, 10@6, 10@6, 10@7

[averagezhou]

05/02/22 Monday

Squat - 110lbsx8@4, 115lbsx8@5, 120lbsx8@6, 120lbsx8@6, 125lbsx8@7, 125lbsx8@7
Overhead Press - 60lbsx8@4, 65lbsx8@5, 70lbsx8@6, 70lbsx8@6, 75lbsx8@7, 75lbsx8@7
Lats Pulldown - 105lbsx8@4, 110lbsx8@5, 115lbsx8@6, 115lbsx8@6, 120lbsx8@7, 120lbsx8@7
Back Extension - 5lbsx12@4, 10lbsx12@5,12@6,12@6

05/06/22 Friday

T&G Bench - 105lbsx8@4, 110lbsx8@5, 115lbsx8@6, 115lbsx8@6, 120lbsx8@7, 120lbsx8@7
DB Seated Overhead Press - 30lbsx8@4, 35lbsx8@5, 40lbsx8@6, x8@6, x8@7, x8@7
Crunch - 10lbsx8@4, 15lbsx8@5, 20lbsx8@6, 25lbsx8@7, 25lbsx8@7
Situps - BWx12@6, 12@7, 12@7
Chinups - BWx16@7, 15@7, 12@7

05/07/22 Saturday
Sumo DL - 115lbsx8@4, 125lbsx8@5, 135lbsx8@6, 135lbsx8@6, 145lbsx8@7, 145lbsx8@7
Floor Press - 105lbsx8@4, 115lbsx8@5, 120lbsx8@6, 125lbsx8@7, 125lbsx8@7
Split Squat - 65lbsx8@4, 70lbsx8@5, 75lbsx8@6, 75lbsx8@6, 80lbsx8@7, 80lbsx8@7
Situps - BWx10@4, 10@5, 10@6, 10@7, 10@8

[averagezhou]

05/10/22 Tuesday

Squat - 110lbsx8@4, 115lbsx8@5, 120lbsx8@6, 120lbsx8@6, 125lbsx8@7, 130lbsx8@8
Overhead Press - 55lbsx8@4, 60lbsx8@5, 65lbsx8@6, 65lbsx8@6, 70lbsx8@7, 75lbsx8@9
Lats Pulldown - 110lbsx8@4, 115lbsx8@5, 120lbsx8@6, 120lbsx8@6, 125lbsx8@7, 130lbsx8@8
Back Extension - 5lbsx12@4, 10lbsx12@5, 15lbsx12@6, 15lbsx12@6

05/11/22 Wednesday

T&G Bench - 115lbsx8@4, 120lbsx8@5, 125lbsx8@6, 125lbsx8@6, 135lbsx8@7, 140lbsx8@7.5
DB Seated Overhead Press - 25lbsx8@4, 35lbsx8@6, 35lbsx8@6, 40lbsx8@7, 40lbsx8@7, 40lbsx8@8
Crunch - 10lbsx8@4, 15lbsx8@5, 20lbsx8@6, 20lbsx8@6, 25lbsx8@7, 25lbsx8@8
Situps - BWx12@6, 12@7, 12@8
Chinups - 15@7, 13@7, 13@8

05/13/22 Friday

Sumo DL - 115lbsx8@4, 125lbsx8@5, 130lbsx8@6, 130lbsx8@6, 135lbsx8@7, 145lbsx8@8
T&G Bench - 105lbsx8@4, 115lbsx8@5, 120lbsx8@6, 120lbsx8@6, 125lbsx8@7, 130lbsx8@8
Split Squat - 55lbsx8@4, 60lbsx8@5, 65lbsx8@6, 65lbsx8@6, 70lbsx8@7, 75lbsx8@8
Situps - BWx10@4, 10@5, 10@7 , 10@7

[averagezhou]

05/16/22 Monday

Squat - 105lbsx8@4, 115lbsx8@5, 125lbsx8@6, 125lbsx8@6, 135lbsx8@7, 140lbsx8@8
Overhead press - 55lbsx8@4, 60lbsx8@5, 65lbsx8@6, 65lbsx8@6, 70lbsx8@7, 75lbsx8@8
Lats Pulldown - 110lbsx8@4, 115lbsx8@5, 120lbsx8@6, 120lbsx8@6, 125lbsx8@7, 130lbsx8@8
Back Extension - 10lbsx12@4, 15lbsx12@5, 20lbsx12@6, 20lbsx12@7

05/18/22 Wednesday

T&G Bench - 115lbsx8@4, 120lbsx8@5, 125lbsx8@6, 125lbsx8@6, 130lbsx8@6.5, 140lbsx8@7.5
Seated BB Overhead Press - 65lbsx8@4, 70lbsx8@8, 70lbsx8@8
Crunch - 10lbsx8@4, 15lbsx8@5, 20lbsx8@6, 20lbsx8@6, 25lbsx8@7, 30lbsx8@8
Situps - BWx12@4, 12@5, 12@6, 12@6
Chinups - BWx17@8, 15@8, 14@8

05/20/22 Friday

Sumo DL - 125lbsx8@4, 135lbsx8@5, 145lbsx8@6, 145lbsx8@6, 155lbsx8@7, 165lbsx8@8
T&G Bench - 115lbsx8@4, 120lbsx8@5, 125lbsx8@6, 125lbsx8@6, 135lbsx8@7, 140lbsx8@8
Split Squat - 65lbsx8@4, 70lbsx8@5, 75lbsx8@6, 75lbsx8@6, 80lbsx8@7, 85lbsx8@8
Situps - BWx10@4,10@5,10@6,10@6,10@7

[averagezhou]

05/24/22 Tuesday

Squat - 125lbsx5@5, 130lbsx5@6, 135lbsx5@7, 135lbsx5@7, 140lbsx5@8, 140lbsx5@8
Overhead Press - 70lbsx5@5, 75lbsx5@6, 80lbsx5@7, 80lbsx5@7, 85lbsx5@7.5, 90lbsx5@8
DBBP - 45lbsx8@5, 50lbsx8@6, 55lbsx8@7, 55lbsx8@7, 60lbsx8@8, 60lbsx8@8
Pullups - 8 mins: BWx13@8, 11@7, 9@8, 7@8, 7@9

05/26/22 Thursday

T&G Bench - 135lbsx5@5, 140lbsx5@6, 140lbsx5@6, 145lbsx5@7, 145lbsx5@7, 150lbsx5@8, 150lbsx5@8
Block Pull - 105lbsx8@5, 115lbsx8@6, 125lbsx8@7, 125lbsx8@7, 135lbsx8@8, 135lbsx8@8
Split Squat - 65lbsx8@7, 65lbsx8@7, 70lbsx8@8, 70lbsx8@8
Situps - BWx12@4, 12@5, 12@6, 12@6
BB Curls - 8 mins: 50lbsx15@7, 15@8, 13@8, 13@8, 12@9
Triceps Pressdown - 8 mins: 37.5lbsx15@7, 15@7, 15@7, 15@8, 13@8, 12@8

05/28/22 Saturday

Sumo DL - 135lbsx5@5, 145lbsx5@6, 150lbsx5@7, 150lbsx5@7, 160lbsx5@8
T&G Bench - 135lbsx8@5, 140lbsx8@6, 145lbsx8@7, 145lbsx8@7, 150lbsx8@9.5
DB Overhead Press seated - 35lbsx8@7, 35lbsx8@7, 40lbsx8@8, 40lbsx8@8
Situps - BWx10@4, 10@5, 10@6, 10@6, 10@7

[averagezhou]

06/06/22 Monday

Squat - 95lbsx10@7, 105lbsx10@8, 5-3-0 Temp: 65lbsx5@7.5, 70lbsx5@8, 75lbsx5@8.5
Cable Pulldown - 110lbsx10@6, 115lbsx10@7, 120lbsx10@8, 120lbsx10@8
Standing Military - 55lbsx10@6, 60lbsx10@7, 65lbsx10@8, 65lbsx10@8

06/08/22 Wednesday

Bench w/ Feet Up - 125lbsx10@7, 130lbsx10@8, 530 Tempo: 105lbsx5@8, 105lbsx5@8, 105lbsx5@8
Conventional DL - 135lbsx5@6, 140lbsx5@7, 140lbsx5@7, 140lbsx5@5
DB Incline Bench - 45lbsx10@6, 50lbsx10@7, 55lbsx10@8, 55lbsx8@9
Ab Wheel - 24@9, 12@7, 12@8, 12@8

Time: 62:07; srpe@7

06/10/22 Friday

Leg Press - 230lbsx10@7, 240lbsx10@8, 240lbsx10@8
Bench w/ Feet Up - 150lbsx6@6, 155lbsx6@7, 160lbsx6@8, 160lbsx6@8
Landmine Rotations - 45lbsx10@6, 45lbsx10@7, 55lbsx10@8, 55lbsx10@8

Time: 42:51; srpe@8

[averagezhou]

06/13/22 Monday

Squat w/ Belt - 155lbsx5@6, 160lbsx5@7, 165lbsx5@8, 160lbsx5@7
Bench - 150lbsx5@6,155lbsx5@7,160lbsx5@8, 155lbsx5@8

Time: 45:08; srpe@7

06/15/22 Wednesday

Sumo DL w/ Belt - 175lbsx5@6, 185lbsx5@7, 195lbsx5@8, 190lbsx5@8
2ct Paused Bench - 150lbsx3@6, 155lbsx3@7, 160lbsx3@8, 155lbsx3@8
Bench w/ Feet up - 115lbsx12@6, 120lbsx12@7, 125lbsx12@8, 125lbsx12@9 (the reason why I think I’m not well conditioned)

Time: 53:15; srpe@8, BW: 149lbs

06/16/22 Thursday

2ct Paused Squat - 135lbsx3@6, 140lbsx3@7, 145lbsx3@8, 140lbsx3@7
Chest Supported Row - 50lbsx12@6, 55lbsx12@7, 60lbsx12@8, 12@8, 12@8

Time: 38:00; srpe@7

06/17/22 Friday

Leg Press - 180lbsx12@6, 190lbsx12@7, 200lbsx12@8, 12@8
T&G Bench - 115lbsx10@6, 120lbsx10@7, 125lbsx10@7, 130lbsx10@8, 130lbsx10@8

Time: 38:16; SRPE @6

06/18/22 Saturday

600 Tempo Sumo DL - 185lbsx3@6, 190lbsx3@7, 195lbsx3@8
Pin Bench Press - 155lbsx3@6, 160lbsx3@7, 165lbsx3@8, 160lbsx3@7

Time: 47:15; srpe@6

Didn’t manage to keep a good sleeping schedule this week. Missed Tuesday due to fatigue and slept in. It was the first week to try breaking up training to 5 days to keep each session short. Mentally it was indeed a bit hard to get used to, but I think with some better time management next week it will hopefully get easier. I do like not having to worry about being late to work in the morning.

[averagezhou]

06/20/22 Monday

Squat w/ Belt - 155lbsx5@6, 160lbsx5@7, 170lbsx5@8, 165lbsx5@8
Bench - 145lbsx5@6, 150lbsx5@6.5, 160lbsx5@8, 165lbsx5@8

Time: 40:49; srpe@7.5

06/21/22 Tuesday

Sumo DL w/ Belt - 190lbsx5@6, 200lbsx5@7, 210lbsx5@8, 205lbsx5@8
2ct Paused Bench - 150lbsx3@5, 155lbsx3@7, 160lbsx3@7.5, 155lbsx3@8
Bench w/ Feet Up - 100lbsx12@6, 105lbsx12@7, 110lbsx12@7.5, 110lbsx12@8, 110lbsx12@8

Time: 65:50; srpe@8

06/23/22 Thursday

2ct Paused Squat - 135lbsx3@6, 140lbsx3@6.5, 150lbsx3@8, 145lbsx3@7
Chest Supported Row - 50lbsx12@6, 55lbsx12@7, 60lbsx12@7.5, 60lbsx12@8, 60lbsx12@8

Time: 29:03; srpe@6

06/24/22 Friday

Leg Press - 180lbsx12@6, 190lbsx12@7, 205lbsx12@8, 205lbsx12@7.5
T&G Bench - 115lbsx10@6, 120lbsx10@7, 125lbsx10@7.5, 130lbsx10@7.5, 130lbsx10@8

Time: 33:41; srpe@7

06/25/22 Saturday

600 Tempo Sumo DL - 185lbsx3@6, 195lbsx3@7, 205lbsx3@8
Middle Pin Bench - 155lbsx3@6, 165lbsx3@7, 175lbsx3@7.5, 170lbsx3@6.5

Time: 30:49; srpe@6 BW@152lbs

[averagezhou]

06/28/22 Tuesday

Squat w/ Belt - 150lbsx5@6, 160lbsx5@6.5, 175lbsx5@7.5, 170lbsx5@7.5
Bench - 140lbsx5@6, 150lbsx5@7, 165lbsx5@8, 160lbsx5@7

Time: 37:06; srpe@7

06/29/22 Wednesday

Sumo DL w/ Belt - 185lbsx5@5.5, 205lbsx5@7, 220lbsx5@8, 215lbsx5@7.5
2ct Paused Bench - 145lbsx3@6, 155lbsx3@7, 165lbsx3@8,160lbsx3@7
Bench w/ Feet up - 95lbsx12@6, 105lbsx12@7, 110lbsx12@7.5, 110lbsx12@8, 110lbsx12@8

Time: 48:38; srpe@8

06/30/22 Thursday

2ct Paused Squat - 135lbsx3@5.5, 145lbsx3@7, 155lbsx3@7.5, 150lbsx3@7
Chest Supported Row - 55lbsx12@6, 60lbsx12@7, 65lbsx12@8, 65lbsx12@8, 65lbsx12@8

Time: 32:44; srpe@6

07/01/22 Friday

Leg Press - 190lbsx12@6, 200lbsx12@7, 210lbsx12@7.5, 210lbsx12@7.5
T&G Bench - 115lbsx10@6, 125lbsx10@7, 130lbsx10@7.5, 130lbsx10@7.5, 130lbsx10@7.5

Time: 37:47; srpe@7

07/02/22 Saturday

600 Tempo Sumo DL - 185lbsx3@6, 195lbsx3@7, 205lbsx3@8
Middle Pin Bench - 150lbsx3@6, 160lbsx3@7, 170lbsx3@8, 165lbsx3@7

Time: 40:16; srpe@6

[averagezhou]

07/04/22 Monday

BW 152.80lbs
Squat w/ Belt - 160lbsx5@6, 170lbsx5@7, 180lbsx5@8, 175lbsx5@8
Bench - 155lbsx5@6, 160lbsx5@7, 165lbsx5@8, 160lbsx5@8

Time: 47:56; srpe@8

07/05/22 Tuesday

BW: 154lbs
Sumo DL w/ Belt - 205lbsx5@6, 215lbsx5@7, 225lbsx5@8, 220lbsx5@8
2ct Paused Bench - 155lbsx3@6, 160lbsx3@7, 165lbsx3@8, 160lbsx3@7.5
Bench w/ Feet up - 100lbsx12@6, 110lbsx12@7, 115lbsx12@7.5, 115lbsx12@7.5, 115lbsx12@8

Time: 55:57; srpe@8.5

07/06/22 Wednesday

BW: 152.60lbs
2ct Paused Squat - 145lbsx5@6, 155lbsx5@7, 165lbsx5@8, 160lbsx5@8
Chest Supported Row - 55lbsx12@6, 60lbsx12@7, 65lbsx12@8, 65lbsx12@8, 65lbsx12@8.5

Time: 30:18; srpe@8

07/07/22 Thursday

BW: 151.60lbs
Leg Press - 195lbsx12@6, 205lbsx12@7, 215lbsx12@7.5, 215lbsx12@8
T&G Bench - 120lbsx10@6, 125lbsx10@7, 130lbsx10@7.5, 130lbsx10@7, 135lbsx10@7.5

Time: 40:24; srpe@7

07/08/22 Friday
BW: 151.60lbs
600 Tempo Sumo DL - 185lbsx3@6, 195lbsx3@7, 210lbsx3@8
Middle Pin Bench - 175lbsx3@6, 185lbsx3@7.5, 190lbsx3@7.5, 185lbsx3@7

Time: 42:35; srpe@7

[averagezhou]

07/11/22 Monday

Squat w/ Belt - 165lbsx5@6, 175lbsx5@7, 185lbsx5@8, 180lbsx5@8
Bench - 155lbsx5@6, 165lbsx5@7, 175lbsx5@8, 170lbsx5@8

Time: 35:06; srpe@8

07/12/22 Tuesday

Sumo DL w/ Belt - 205lbsx5@6, 220lbsx5@7, 230lbsx5@7.5, 225lbsx5@7.5
2ct Paused Bench - 160lbsx3@6, 170lbsx3@7.5, 175lbsx3@8, 170lbsx3@8
Bench w/ Feet Up - 105lbsx12@6, 110lbsx12@7, 115lbsx12@7.5, 115lbsx12@8, 115lbsx12@8

Time: 62:23; srpe@8

07/13/22 Wednesday

2ct Paused Squat - 145lbsx3@6, 155lbsx3@7, 165lbsx3@7.5, 160lbsx3@7
Chest Supported Row - 55lbsx12@6, 60lbsx12@7, 65lbsx12@7.5, 65lbsx12@7.5, 65lbsx12@8

Time: 32:56; srpe@7

07/14/22 Thursday

Leg Press - 195lbsx12@6, 205lbsx12@7, 215lbsx12@7.5, 215lbsx12@7.5
T&G Bench - 125lbsx10@6.5, 130lbsx10@7, 135lbsx10@8, 135lbsx10@8.5, 135lbsx10@8

Time: 46:34; srpe@8

07/15/22 Friday

600 Tempo Sumo DL - 195lbsx3@6, 205lbsx3@7, 215lbsx3@8
Middle Pin Bench - 175lbsx3@6, 185lbsx3@7, 195lbsx3@8, 190lbsx3@7.5

Time: 35:41; srpe@8

[averagezhou]

07/18/22 Monday

BW 153lbs
Squat w/ Belt - 165lbsx5@6, 175lbsx5@7, 190lbsx5@8.5, 185lbsx5@8
Bench - 155lbsx5@6, 165lbsx5@6.5, 180lbsx5@8.5, 175lbsx5@8.5

Time: 46:26; srpe@8

07/19/22 Tuesday

BW 152lbs
Sumo DL w/ Belt - 215lbsx5@6, 225lbsx5@7, 240lbsx5@7.5, 235lbsx5@7.5
2ct Paused Bench - 155lbsx4@6, 170lbsx3@7, 180lbsx3@8.5, 175lbsx3@8
Bench w/ Feet up - 105lbsxe12@6, 110lbsx12@7, 115lbsx12@8, 12@8, 12@8

Time: 61:06; srpe@8.5

07/20/22 Wednesday

BW 151lbs
2ct Paused Squat - 160lbsx3@6, 165lbsx3@7, 170lbsx3@8, 165lbsx3@7.5
Chest Supported Row - 55lbsx12@5.5, 65lbsx12@7, 70lbsx12@7.5, 70lbsx12@8, 70lbsx12@8

Time: 33:55; srpe@6

07/21/22 Thursday

BW 151.4lbs
Leg Press - 200lbsx12@6, 210lbsx12@7, 220lbsx12@7.5, 220lbsx12@7.5
T&G Bench - 115lbsx10@5.5, 125lbsx10@6.5, 135lbsx10@7.5,10@7.5 10@7

Time: 38:58; srpe@6

07/22/22 Friday

BW 153.4lbs
600 Tempo Sumo DL - 195lbsx3@6, 205lbsx3@7, 215lbsx3@8
Middle Pin Bench - 175lbsx3@6, 185lbsx3@7, 195lbsx3@8, 190lbsx3@7

Time: 39:48; srpe@7

[averagezhou]

07/25/22 Monday

BW 154.3lbs
Squat w/ Belt - 165lbsx5@5.5, 180lbsx5@6.5, 190lbsx5@8, 185lbsx5@8
Bench - 155lbsx5@6, 170lbsx5@6.5, 180lbsx5@8, 175lbsx5@8

Time: 44:15; srpe@7

07/26/22 Tuesday

BW 150.8lbs
Sumo DL w/ Belt - 225lbsx5@6, 235lbsx5@7, 245lbsx5@7.5, 240lbsx5@8
2ct Paused Bench - 160lbsx3@6, 170lbsx3@7, 180lbsx3@8, 175lbsx3@8
Bench w/ Feet up - 105lbsx12@6, 110lbsx12@7, 115lbsx12@8, 115lbsx12@8, 115lbsx12@8.5

Time: 60:43; srpe@9

07/27/22 Wednesday

BW 151.6lbs
2ct Paused Squat - 155lbsx3@6, 165lbsx3@7, 170lbsx3@8, 165lbsx3@7
Chest Supported Row - 60lbsx12@6, 65lbsx12@7, 70lbsx12@8, 70lbsx12@8, 70lbsx12@9

Time: 36:40; srpe@8

07/28/22 Thursday

BW 151lbs
Leg Press - 200lbsx12@6, 215lbsx12@7, 225lbsx12@8, 225lbsx12@8
T&G Bench - 120lbsx10@6, 130lbsx10@7, 140lbsx10@8, 140lbsx10@8, 140lbsx10@7.5

Time: 42:05; srpe@6

07/29/22 Friday

BW 151.8lbs

600 Sumo Tempo DL - 200lbsx3@6, 210lbsx3@7, 220lbsx3@7.5
Middle Pin Bench - 185lbsx3@6.5, 190lbsx3@7, 195lbsx3@8, 190lbsx3@7

Time: 36:51; srpe@7

Very stoked about these newbie gains!

[averagezhou]

08/08/22

Squat - 95lbsx10@6, 105lbsx10@6.5, 115lbsx10@8, 115lbsx10@7.5
Bench w/ Feet up - 105lbsx10@6, 115lbsx10@7, 125lbsx10@7.5, 125lbsx10@7.5
Neutral Grip Seated Cable Row 90lbsx10@6, 95lbsx10@7, 100lbsx10@7.5, 100lbsx10@7.5

Time: 43:05; srpe@6

08/09/22

Conventional DL - 145lbsx8@6, 155lbsx8@7, 165lbsx8@8, 165lbsx8@8
Bench w/ Feet up - 115lbsx6@5.5, 125lbsx6@6.5, 145lbsx6@7.5, 140lbsx6@7.5
Ab Wheel - 20@9, 10@5, 10@7, 10@8

Time: 42:45; srpe@7

08/11/22

Bulgarian Split Squat - 30lbsx10@6, 40lbsx10@7, 50lbsx10@8,50lbsx10@8
Cable Pull Down - 105lbsx10@6, 110lbsx10@7, 115lbsx10@8, 115lbsx10@8
Standing Military - 50lbsx10@6, 55lbsx10@7, 60lbsx10@8, 60lbsx10@8

Time:38:58; srpe@8
​​​​​​​

[averagezhou]

08/15/22

Squat - 115lbsx10@6, 120lbsx10@6.5, 130lbsx10@8, 130lbsx10@8
Bench w/ Feet up - 125lbsx10@6, 130lbsx10@7, 135lbsx10@7.5, 135lbsx10@8
Seated Neutral Grip Cable Row - 90lbsx10@6, 100lbsx10@7, 105lbsx10@7.5, 105lbsx10@7.5

Time: 44:42; srpe@7

08/16/22

Conventional DL - 145lbsx8@6, 155lbsx8@6.5, 170lbsx8@7.5, 170lbsx8@7.5
Bench w/ Feet up - 135lbsx6@6, 145lbsx6@7, 155lbsx6@8, 155lbsx6@7.5
Ab Wheel - 22@9, 11@6, 11@6, 11@6

Time: 49:33; srpe@7

08/18/22

Bulgarian Split Squat - 45lbsx10@6, 55lbsx10@7, 60lbsx10@8, 60lbsx10@8
Cable Pulldown - 110lbsx10@6.5, 115lbsx10@7, 120lbsx10@7.5, 120lbsx10@7.5
Standing Military - 55lbsx10@6, 60lbsx10@7, 65lbsx10@8, 65lbsx10@8

TIme: 47: 29; srpe@6

08/19/22

Chest Supported Row - 65lbsx10@6, 70lbsx10@7, 75lbsx10@7.5, 75lbsx10@8
Incline Bench - 115lbsx6@6, 120lbsx6@7, 125lbsx6@8, 125lbsx6@8
Ab Wheel - 10@6, 10@7, 10@8, 10@8

Time: 38:03; srpe@6

[averagezhou]

08/22/22 Monday

Squat w/ Belt - 185lbsx3@6, 200lbsx3@7, 210lbsx3@8, 210lbsx3@8.5
Bench - 175lbsx3@6, 185lbsx3@7, 195lbsx3@8, 190lbsx3@8, 190lbsx3@8

Time: 44:28; srpe@7

08/23/22 Tuesday

Sumo DL w/ Belt - 245lbsx3@6, 260lbsx3@7, 270lbsx3@8, 265lbsx3@8
3ct Paused Bench - 145lbsx3@6, 155lbsx3@7, 165lbsx3@8, 160lbsx3@7
DBBP - 45lbsx12@6, 50lbsx12@7, 55lbsx12@8, 55lbsx12@8, 55lbsx12@9

Time: 64:11; srpe@8

08/24/22 Wednesday

Low Pin Squat - 125lbsx5@6, 135lbsx5@7, 145lbsx5@7.5, 140lbsx5@7.5
DB Incline Bench - 45lbsx12@7, 50lbsx12@8, 50lbsx11@10

Time: 30:20; srpe@7

08/25/22 Thursday

Hip Thrust - 80lbsx12@6, 85lbsx12@7, 90lbsx12@8, 90lbsx12@8
CGBP - 135lbsx6@6.5, 145lbsx6@7, 150lbsx6@7.5

Time: 22:23; srpe@6

08/26/22 Friday

2ct Paused Sumo DL - 175lbsx3@6, 185lbsx3@7, 195lbsx3@7.5
2 Board Bench - 185lbsx3@6, 190lbsx3@7, 195lbsx3@8, 190lbsx3@8
Romanian DL - 135lbsx12@7, 135lbsx12@7, 135lbsx12@7.5

Time: 54:08; srpe@8

[averagezhou]

08/29/22 Monday

BW - 155.7lbs
Squat w/ Belt - 185lbsx3@6, 195lbsx3@7, 205lbsx3@8, 205lbsx3@8
Bench - 175lbsx3@6, 185lbsx3@7, 200lbsx3@8.5, 195lbsx3@8, 195lbsx3@8

Time: 49:04; srpe@8

08/30/22 Tuesday

BW: 154.6lbs
Sumo DL w/ Belt - 250lbsx3@6, 260lbsx3@7, 270lbsx3@8, 265lbsx3@8
3ct Paused Bench - 155lbsx3@6, 165lbsx3@7, 175lbsx3@8, 170lbsx3@7.5
DBBP - 45lbsx12@6, 50lbsx12@7, 55lbsx12@8, 55lbsx12@8, 55lbsx12@8

Time: 60:11; srpe@8

08/31/22 Wednesday

Low Pin Squat - 135lbsx5@6, 145lbsx5@7, 155lbsx5@8, 150lbsx5@7
DB Incline Bench - 45lbsx12@7, 45lbsx12@7, 50lbsx12@8

Time: 27:09; srpe@6

09/01/22 Thursday

Hip Thrust - 80lbsx12@6, 85lbsx12@7, 90lbsx12@8, 90lbsx12@8
CGBP - 145lbsx6@7, 150lbsx6@7, 155lbsx6@8

Time: 33:58; srpe@7

09/02/22 Friday

BW: 154.9lbs
2ct Paused Sumo DL - 185lbsx3@6, 195lbsx3@7, 205lbsx3@7.5
2 Board Bench - 175lbsx3@6, 185lbsx3@7, 195lbsx3@8, 190lbsx3@7
Romanian DL - 145lbsx12@7, 145lbsx12@7, 150lbsx12@8

Time: 56:09; srpe@8

[averagezhou]

09/12/22 Monday

Squat w/ Belt - 185x3@6, 195x3@7, 210x3@8, 210x3@8.5
Bench - 180x3@6, 190x3@7.5, 195x3@8, 185x3@8, 185x3@8

Time: 50:19; srpe@8

09/13/22 Tuesday

Sumo DL w/ Belt - 245x3@6, 265x3@7, 280x3@8, 270x3@8
3ct Paused Bench Press - 155x3@6, 165x3@7, 180x3@8, 170x3@7.5
DBBP - 45x12@6, 50x12@7, 55x12@8, 55x12@8.5, 55x12@9

Time: 54:53; srpe@9

09/14/22 Wednesday

Low Pin Squat - 140x5@6, 150x5@7, 160x5@8, 155x5@7.5
DB Incline Bench - 45x12@7, 50x12@7.5, 50x12@8

Time: 31:45; srpe@6

09/15/22 Thursday

Hip Thrust - 60x12@6, 70x12@7, 80x12@8, 80x12@7.5
CGBP - 150x6@7, 155x6@7.5, 160x6@8.5

Time: 33:29; srpe@7

09/16/22 Friday

2ct Paused Squat - 185x3@6, 200x3@7, 210x3@7.5
2 Board Bench - 185x3@6, 195x3@7.5, 200x3@8, 190x3@8
Romanian Deadlift - 145x12@7, 150x12@8, 150x12@8

Time: 55:44; srpe@8

​

[averagezhou]

09/19/22 Monday

Squat w/ Belt - 195x3@6, 205x3@7, 215x3@8, 215x3@8
Bench - 180x3@6, 190x3@7, 200x3@8, 190x3@8, 190x3@8

Time: 51:33; srpe@8

09/20/22 Tuesday

Sumo DL w/ Belt - 270x3@6, 280x3@7, 290x3@8, 280x3@8
3ct Paused Bench - 165x3@6, 175x3@7, 185x3@8, 175x3@7.5
DBBP - 45x12@6, 50x12@7, 55x12@8, 55x12@8.5, 55x12@9

Time: 70:46; srpe@8.5

09/21/22 Wednesday

Low Pin Squat - 145x5@6, 155x5@7, 165x5@7.5, 160x5@7.5
DB Incline Bench - 50x12@7, 50x12@7.5, 50x12@7.5

Time: 27:53; srpe@6

09/22/22 Thursday

Hip Thrust - 70x12@6, 80x12@7, 90x12@8, 90x12@8
CGBP - 155x6@6.5, 160x6@7, 165x6@8.5

Time: 27:42; srpe@7

09/23/22 Friday

2ct Paused Sumo DL - 195x3@6, 205x3@7, 215x3@8
2 Board Bench - 175x3@6, 190x3@7, 200x3@8, 195x3@8
RDL - 145x12@7, 145x12@7, 145x12@8

Time: 49:13; srpe@7