Squib's Training Log

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101

Week 10 Day 1

Deadlift w/ belt: 178x1@8, 184x1@9, 170x3@9, 163x3x2
Press w/ belt: 69x1, 72x1@8.5?, 69x3x3@8.5-9
Press (beltess), 50x5, 55x5, 60x5x3@8

Dialed in the load on the bar and feel pretty great. Feels like I hit the correct stress for deadlifts. Press w/ belt probably was underdosed a bit but eh, happy with it. The feeling of hitting the correct stress >>> overshooting + underperforming.

102

Week 10 Day 2

Pin Bench: 107x1@8, 107x2@9, 107x1@10, 100x2x2@9
Pin Squat: 145x1@8, 145x2@9,140x2x2@9
Pendlay row: 100x5x3@8

103

Week 10 Day 3

Squat w/ belt: 163x1@8, 170x1@9, 155x3@9, 150x3x2
Bench w/ belt: 108x1@8, 111x0@11, 100x3@9, 97x3x2
2" deficit deadlift: 165x1@8, 165x2@9, 160x2x2

104

Week 11 Day 1

Deadlift w/ belt: 180x1@8, 187.5x1@9, 175x3@9, 170x3@9
Press w/ belt: 70x1@8, 74x0@11, 68x3, 66x3
Press (beltess):62x5@9, 60x5@9, 58x4@10

Week 11 Day 2

Pin Bench: 108x1@8, 104x2@10, 100x3, 97x3
Pin Squat: 147.5x1@8, 140x3@9, 135x3
Pendlay row: 105x5x3@8

Presses STILL on the decline. Felt good being exposed to these @9 deadlifts and squats these past 2 weeks. I’ve realised one pretty big deadlift error I’m making is when I’m setting my back I’m dropping my hips to make it feel like my back is flat - but this is definitely getting me out of position. Will need to focus heavily on this on my next 2 deadlift days.

105

Week 11 Day 3

Squat w/ belt 165x1, 173x1, 157x3, 152x3
Bench w/ belt 106x1, 110x1 (shit pause), 100x3, 97x3
Deficit Deadlift 170x1, 160x3, 150x3

106

Week 12 - Meet Week

Day 1

Squat 165x1x2@8
Bench: 100x1x2@7.5
Deadlift: 180x1@7-8

Day 2

Squat: 155x1x2@7
Bench: 100x1x2@7.5

Meet

Squat: 165x1, 172.5x1, 180x1@10
Bench: 100x1, 105x1, 110x1@9.5
Deadlift: 180x1, 190x1, 200x1@10 (2 red lights tho)

First meet ever. I was last in my weight division hahaha, but I knew I wasn’t going to be competitive - it was a really good experience, and I felt super good afterwards. Super super happy with my squat. I went conservative with by bench because of my performance the past few weeks. I felt super happy with my deadlift, but got 2 red lights, apparently I hitched it. Although kinda unclear if I hitched or if my right leg was just super wobbly because it was really heavy for me lol.

12 Week Strength Program Results:

e1RMs
Squat 160kg → 180kg (actual 1RM)
Bench 104kg → 117kg (peak e1RM) → 110 (actual, current 1RM)
Deadlift 177kg → 200kg (actual 1RM - I’m going to count it despite the red lights lol)
Press 79kg → 83kg (peak e1RM) → <74kg

107

Week 1 Day 1

Squat w/ belt: 130x6x2
Bench w/ belt: 80x6x2
Pendlay row: 70x14, 70x5x4, 70x4

Really wish the 4 Day Hypertrophy template was out already, but I guess I’ll do that 3 day one for now.

108

Week 1 Day 2

Press w/ belt: 55x6x2
RDL: 75x8x3
TnG Bench: 60x14, 60x5x2, 60x4x2, 60x3

109

Week 1 Day 3

Deadlift: 140x6@7?, 150x6@9, 140x6@8.5-9
CG Incline Bench: 55x8x3

Did a pretty quick workout and will go all in with the new 4 Day template starting Sunday :sunglasses:

110

Week 2 Day 1

Squat w/ belt: 127.5x6x2, 132.5x6x2@8
Classic press: 52.5x6x3@8-10
TnG Bench: 60x14, 60x4x4, 60x3

  • Converting to Classic Press from today. My press was going up reasonably well during my last block, but completely tanked In the final few weeks of the program. I can already tell this set up is working is utilising muscles not normally engaged in the press, and it is novel enough where I had to dial in the weight to maintain RPE. Last week I did 55x6x2@8 of Press (1.0?), this week 52.5x6 felt like an @8, and the last set felt like an @10… interested to see how this movement trends over the next few weeks.
111

Week 2 Day 2

Deadlift w/ belt: 140x6x2, 145x6x2@8
Bench w/ belt: 82.5x6x3@8
Leg press: 160x14@8, 160x4x3, 160x3

112

Week 2 Day 3

High bar squat 90x8x3 (this bar placement hurts…)
Incline Bench 60x8x3
DB Press 12.5x15, 12.5x5x5

113

Week 2 Day 4

2" deficit deadlift: 120x8x2
CGBP: 75x8x3
Pendlay row: 75x14, 75x4x3, 75x3

114

Week 3 Day 1

Squat w/ belt: 130x6x2, 135x6x2@8-8.5
Press w/ belt: 55x6x3@8-9
Pendlay row: 75x14, 75x4x4

  • on ~5-6 hours sleep after a night of too many dranks, went on a hike prior to training as well, eating awfully etc - was slighlty worried about poor recovery and increased fatigue, but what was I going to do, not train? Everything went fine
  • for Classic Press I ditched the bulldog grip (I think Jordan discussed his grip for press in the bulldog grip video). Seemed to work a bit better. I forgot to take my knee sleeves off during my warm ups for press and my calves started cramping lol

Week 3 Day 2

Deadlift w/ belt: 142.5x6x2, 147.5x6x2@8-9
Bench w/ belt: 85x6x3@8-8.5
Leg press: 165x14, 165x4x2@11

115

Week 3 Day 3

HBBS: 95x8x3
Incline Bench: 62.5x8x3
DB Press: 15x15, 15x5x5

116

Week 3 Day 4

2" deficit deadlifts: 125x8x3@8-9
CGBP: 72.5x8x4, 77.5x8
Pendlay row: 76x14, 76x4x3, 76x3

  • first time using straps for pulling, got myself the Iron Mind Strong Enough straps
  • accidentally repeated my last warm up for CGBP across for 3 additional sets thinking I already increased my target @8…
117

Week 4 Day 1

Squat w/ belt: 132.5x6x3, 137.5x6x3 whew
Press w/ belt: 52.5x6x2, 57.5x6x3@8-9
TnG Bench: 67.5x14, 67.5x4x3, 67.5x3

118

Week 4 Day 2

Deadlift w/ belt: 145x6x6@7-9 - warm ups felt pretty crap and the RPE creep was hyooge, ah well.
Bench press w/ belt: 82.5x6x2, 87.5x6x3@8-9
Leg press: 167.5x14, 167.5x4x3, 167.5x3

119

Week 4 Day 3

HBBS: 100x8x3
Incline Bench: 65x8x3
DB Press: 17.5x15, 17.5x5x5

120

Week 4 Day 4

2" deficit deadlift: 120x8x3
CGBP: 80x8x3
Pendlay row: 77x12, 77x4x3, 77x3

I did 125kg for deficit deads last week and had to bring it down this week. I’m suspecting my lower back is pretty fatigued - W4D1 my back was feeling pretty stiff for squats but quickly fixed itself after warming up and increasing the load. Deadlifts on W4D2 felt pretty rough the whole way through but I managed to put the work in. Deficits were really tough, but I think I hit the right RPE. Bending over to do rows that same day was actually tough. Had two days off and then today…

Week 5 Day 1

Squat w/ belt: 165x1@9-9.5, 140x6@9, 136x6x2
Press w/ belt: 70x1@8, 62x6@9, 58x6x2
DB Incline Bench: 27.5x8x3@8

Squats felt rough again with the empty bar, my low back felt sore, but it improved while warming up, and I think it improved even more once my belt was on. My top single @8 was projected on what my intended working set was going to be… this was also my “easy opener” for my meet 4 weeks ago lol. Felt super heavy - not sure if it’s because of my back or because I haven’t done a top single in a while.

Here’s hoping tomorrow’s deadlifts go fine. Plus volume sets from this week compared to last week has dropped so hopefully some fatigue dissipates too