Week 1 Day 2
Deadlift w/ belt: 167.5x1@8, 132.5x5x5
Press w/ belt: 73x1@8, 57.5x5x5
3-0-3 Tempo Squat: 65x10x2@9
Week 1 Day 3
Squat (beltless): 130x4@9, 125x4x2
Slingshot bench: 112.5x4@9, 107.5x4x2
Incline bench: 67.5x10@9, 65x10
Week 1 Day 4
Rack pull w/ belt: 167.5x4@9, 162.5x4x2
CGBP: 90x4@9, 87.5x4x2
Leg press: 160x10x2@9
Week 2 Day 1
Squat w/ belt: 152x1@8, 122x5x5
Bench w/ belt: 101x1@8, 81x5x5
Will do rows tomorrow oops.
Week 2 Day 2
Deadlift w/ belt: 170x1@8, 135x5x5
Press w/ belt: 74x1@8, 59x5x5
3-0-3 Tempo Squat: 70x10x2@9999
Did not do rows today, will just do em next week oops. Had a stupid low back pump from tempo squats and was exhausted.
Week 2 Day 3
Squat (beltless) 132.5x4@9, 127.5x4x2
Slingshot bench: 115x4@9, 110x4x2
Incline bench: 65x10@8.5-9… (supposed to be 8), 70x8@9.5, 65x8@10
- Stubbornness kicks in when my projected @8 turns out to probably be a @9 and then I can’t even complete the remaining sets of 10 lol. Oh well. Really pumped about the other 2 lifts.
Week 2 Day 4
Rack pull w/ belt: 170x4@9, 165x4x2
CGBP: 92x4@9, 90x4x2
Leg press: 170x10x2@9
Week 2 Day 1 [Repeat]
Squat 155x1@8.5, 124x5x5
Bench w/ belt: 102x1@8.5, 82x5x5
Pendlay row: 80x10x2@9
Week 2 Day 2 [Repeat]
Deadlift w/belt: 172.5x1@8.5, 137.5x5x5
Press w/ belt: 75x1@9, 60x5x5
3-0-3 Tempo Squat: 72.5x10x2@9
Top singles RPE creeping up a bit, think my targets next week will be more conservative.
Week 2 Day 3 [Repeat]
Squat (beltess) 135x4@9, 130x4x2
Slingshot bench: 117.5x4@9, 112x4x2
CG Incline bench: 65x10x2@9
Week 2 Day 4 [Repeat]
Rack pull w/ belt: 172.5x4@9.5, 167.5x4x2
CGBP: 95x4@9, 92x4x2
Leg press: 175x10x2@8.5
- It feels absurd thinking about my CGBP. I don’t think I’d be nearly as comfortable doing my regular grip bench press at those prescribed reps and sets
- I have been increasing my leg press by 10kg per week so far, but I thought last week may have been an overshoot. Increased by 5kg from last week and it felt like an undershoot… not complaining at all.
Week 3 Day 1
Squat w/ belt: 156x1@8.5, 129x5x4
- back off sets felt real heavy lol
Bench w/ belt: 103x1@8, 85x5x4
Pendlay row: 82.5x10x2@9
Week 3 Day 2
Deadlift w/ belt: 173x1@8.5, 143x5x4
Press w/ belt: 75x1@10, ugh I rushed this too much and forgot to brace until after I started the rep hahaha. 62x5x4
3-0-3 tempo squat: 65x10, 70x8, 75x10, 70x8. I don’t know what I was doing here. Screwed this up more than the CG incline from the other week.
Week 3 Day 3
Squat (beltess) 137.4x@9.5?, 132.5x4x2
Slingshot bench: 120x4@9, 115x4x2
CG Incline Bench: 60x10@7.5, 65x10@9, 65x8@10. Fuck.
Week 3 Day 4
Rack pull w/ belt 175x4@9, 170x4x2
CGBP 97.5x4@8.5-9, 94x4x2@9
Leg press: 180x10x2@9
Week 3 Day 1 [repeat]
Squat w/ belt: 157.5x1@8, 130x5x4
Bench w/ belt: 104x1@8, 86x5x4
Pendlay row: 85x10x2@9
Top singles are starting to feel very heavy for me, and I feel like I’m grinding just a bit to get through them. This lead to me rating them 8.5 for the past couple of sessions… but then on video review the bar doesn’t slow down as much as I ‘feel’ or think it does. I think it’s moving well enough for me to say the RPE is 8.
Week 3 Day 2 [repeat]
Deadlift w/ belt: 175x1@8-8.5, 145x5x4
Press w/ belt: 76x1@8.5, 64x5x4
3-0-3 Tempo Squat: 70x10x2@9
Week 3 Day 3 [repeat]
Squat (beltess) 140x4@9, 133x4@9, 133x2@9.5
Slingshot: 122.5x2@10 
117x4x2@9
CG Incline: 67.5x10x2@9
Week 3 Day 4 [repeat]
Rack pull w/ belt: 180x4(!!!)@9, 173x4x2
CGBP: 100x4(!!!)@9, 97x4x2
Leg press: 185x10x2@9
Week 4 Day 1
Squat w/ belt: 160x1@8, 132.5x5x4
Bench w/ belt: 105x1@8.5, 87x5x4
Pendlay row: 87.5x10x2@9
Loving these weekly gainzZz
Week 4 Day 2
Deadlift w/ belt: 177.5x1@8.5, 147.5x5x4
Press w/ belt: 77x1@10, 63x5x4@9-9.5
Tempo squat: 72.5x10x2@9