Hello everyone, I’m making this log to post some of my lifts to log my weights and progress. Some background, I’ve been lifting for about ~3 years. For all 3 I was doing kinda just linear progression programming, which I know is a heresy in these parts. I consumed content from Mike Tuscherer and Barbell Medicine about how to properly train however I was very reluctant to make a change, since grinding 5 rep maxes was kinda cool for a while. Well, I’ve been stuck on the same lifts for almost 6 months. I wrote a program for 11 weeks based on some of the things I learned from researching programs like the bridge and reading some training logs. The program is RPE based, I will be squatting 2x a week, deadlifting 2x a week, and benching 3x a week. I’ve never benched 3x a week, and my deadlift training up until this point has been doing 1-2 sets of 5 a week with maybe another day of deficit deadlifts working up to 1 heavy set. I am curious to see how the change in my program will affect these lifts in particular. My current stats are as follows:
High-bar Squat: 410 lbs x 5 reps
Bench: 315 lbs x 1 TnG
Conventional Deadlift: 495 lbs x 5 reps
Height: 5’ 8", Weight: ~180 lbs
I recently lost some weight and lost some bench strength with it, not sure where I am at exactly just know its weaker. I don’t really have any particular goals, just getting strong and large I guess ¯_( ͡° ͜ʖ ͡°)_/¯. I’d like to post some videos here as well, if I see interest. Cheers :).
3/15
Squat
315x5, 340x5x2 sets
Close Grip Pause Bench 185x6, 190x6x2 sets
Deficit Deadlift (beltless) 345x6, 315x6
Easy day, getting used to frequency.
3/17
Pause Squat 275x6, 265x6x2
Overhead Press 135x8, 140x8, 135x8
Bench 185x10, 200x10, 185x10
3/19
Deadlift 405x5, 430x5, 405x5
3/20
Bench 265x1, 235x5x3 sets, 230x5
3/22
Squat 320x5, 345x5x2 sets, 315x5
Close Grip Pause Bench 190x6, 195x6, 190x6
Deficit Deadlift (beltless) 345x6, 335x6
3/24
Pause Squat (beltless) 275x6, 270x6, 260x6
Press 135x8x3 sets
Bench 185x10, 200x10, 195x10
3/26
Deadlift 405x5, 435x5, 420x5
3/27
Bench 265x1, 245x5, 235x5x2 sets, 225x5
3/29
Squat 380x1, 350x5, 330x5x2 sets, 315x5
Paused Close Grip Bench 205x6, 200x6x2 sets
Beltless Deficit Deadlift 360x6, 315x6
3/31
Pause Squat beltless 285x6, 275x6x2 sets
Press 135x8, 145x8, 135x8
Bench 185x10, 205x10, 195x10
4/2
Deadlift 480x1, 440x5, 420x5, 395x5
I need to start being honest with myself about my RPE on deadlift
4/3
Bench 270x1, 250x5, 240x5, 235x5, 230x5x2 sets
4/5/2021
Light Low-Bar Squats
Paused Close Grip Bench, 185x6, 210x6, 205x6
Beltless Deficit Deadlift 365x6x2 sets
4/7/2021
Light Low-Bar Squats up to 295x5. Not using a belt yet
Press 135x8, 145x8, 135x8
Bench, 185x10,205x10,200x10
4/9
Deadlift 490x1, 415x5, 405x5, 365x5x2 sets
4/10
Bench 275x1, 255x5, 245x5, 235x5x4 sets
4/12
Beltless Low-Bar squat 295x5, 315x5x2 sets
Paused CGBP 195x5, 210x5, 205x5
Paused Deadlift(beltless) 315x5x2 sets
4/14
Beltless Low-Bar squat 295x5, 315x5
Press 140x6x3 sets
Bench 195x8, 205x8, 195x8
4/16
Deadlift 455x1, 420x4
Is this new programme a programme you have customised/ created or a programme designed by someone else which you are following??