Great stuff! Congratulations on the PR.
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Thanks! I couldn’t be much happier with the way things have been going. Something I recently realized that should pay off big time in the future is working on my mindset. My coach has really been pushing me to be more positive and confident. After taking sometime to really think about things, I can be a bit negative and down on myself. Nothing I’m doing is the end of the world if I fail and everything is pushing me in the right direction, so there’s nothing to fear. 
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Week 2, Day 5
Squat - 1 x 1, RPE 6, 310
Squat - 1 x 1. RPE 7, 320
Squat - 2 x 4, 85% of Set 2, 275
Pause DL - 1 x 3, RPE 6. 355
SDL - 2 x 7, RPE 7, 285
Leg Extensions - 3 x 10 - 15, 85 x 12
Standing Calf Raises - 3 x 10 - 15, 195 x 15
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Probably hit the best depth I ever have in the 300s today!
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Big key was just focusing on one thing, which was knees forward, slow
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I also experienced the least amount of nerves/anxiety and focused more on doing better rather than trying to be perfect
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nice work
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Week 2, Day 6
Bench, 2-count pause, 1 x 3, RPE 7, 190
Bench, 2-count pause, 2 x 3, 95% of Set 1, 180
DB Pendlay Rows, 3 x 10 - 15, RPE 8, 60 x 15
Lat Prayers, 3 x 10 - 15, RPE 8. 47.5 x 15
DB Curls, 3 x 10 - 15, RPE 8, 30 x 14
Lateral Raises, 3 x 10 - 15, RPE 8, 20 x 15
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Decided to be more aggressive with my pause bench progression this week because I felt I could
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Excited to start Week 3 this weekend. Yes, I have my lift targets but my main focus is to make sure I stay dialed in with my mindset, focusing on fundamentals, and not letting self doubt creep in even when the bar feels really heavy
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Physique update roughly a month and a half since my last one. From 187 to 190. I’m definitely losing some leanness, but still in a good spot to keep massing and am happy with how I look.
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Week 3, Day 1
Bench - 2 x 3, RPE 8 - 215 x 3 and 220 x 3
Bench - 2 x 6, 88% of Set 1 - 195 x 6
Chest Fly Machine - 3 x 10-15, RPE 8 - 115 x 15
Weighted Dips - 1 x 4, RPE 8.5 BW + 60 (249 lbs total weight)
Weighted Dips - 2 x 7-10, RPE 8.5 - BW + 40 (229 lbs total weight)
DB Lateral Raises - 3 x 10-15, RPE 8 - 22.5 x 15
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I definitely had some anxiety as I went for my first working set. However, I just kept telling myself that I am strong, and that it’s okay it the weight feels heavy. 215 felt the easiest it ever has, and way easier compared to last week for sure.
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I did have a moment of weakness on the third rep at 220, but considering in the past I would have been too scared to even try for the third rep, this is good progress.
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The mental side of things is going to require just as much daily work as the physical side of things, but I know I’ll get there.
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Week 3, Day 2
DL - 1 x 3, RPE 7.5. 385
DL - 1 x 3, 95% of Set 1, 365
DL - 2 x 3, 95% of Set 2, 355
Squat - 1 x 5, RPE 5, 285
Squat - 1 x 5, RPE 6. 305
BB Hack Squat - 3 x 10, RPE 8, 185
Leg Curls - 3 x 15, RPE 8, 110
Calf Raises - 3 x 15, RPE 8, 205
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Got some good grip tips from my coach and boom 385 just flew and felt easier than I expected and compare to 375 last week. I would love to hit 400-405 next week but that might be a little above RPE
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Similar to bench just a little too aggressive with my squat progressions.
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I’m getting more and more solid mentally, but I can also still push my butt back a little too much over 275
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I just need to keep getting better and not worry about getting it 100% right. As my coach said, the best weights I’m using are going ti challenge my technique and that’s fine if things get a little wonky as long as I’m mostly there.
2 Likes
Week 3, Day 3
Lat Prayers - 3 x 10 - 15, RPE 8.5, 50 x 15
Lat Pull-down - 3 x 10 - 15. RPE 8.5, 90 x 15
Cable Row - 3 x 10 - 15, RPE 8.5, 125 x 15
DB Upright Rows - 3 x 10 - 15, RPE 9, 50 x 14
Machine Rear Delt Fly - 3 x 10 - 15, RPE 8.5, 100 x 15
Spider Curls - 3 x 10 - 15, RPE 8.5, 70 x 14
- Feels like I’m just able to kick things up into another gear this week.
3 Likes
Week 3, Day 4
Bench - 1 x 6, RPE 8, 200
Bench - 3 x 6, 95% of Set 1, 190
Machine Chest Press - 3 x 7 - 12, RPE 9, 245
DB Skullcrushers - 3 x 10 - 15, RPE 9, 25
Hammer Curls - 3 x 10 - 15, RPE 9, 30 x 15
Lateral Raises - 3 x 10 - 15, RPE 9, 22.5
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Passed out too early last night and ended up waking up at around 1AM. By the time I got up for real, it was around 4:30. I just felt a bit off being rushed and more groggy and I definitely wasn’t feeling my best heading into the gym.
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This was one of those sessions where I just had to grind things out and stay on my own case to maintain focused and not worry about a less than ‘perfect’ start to my day.
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I got everything done that I wanted and made good progress so I can’t really complain!
2 Likes
Week 3, Day 5
Squat - 1 x 1, RPE 7, 315
Squat - 1 x 1. RPE 7, 325
Squat - 2 x 4, 85% of Set 2, 280
Pause DL - 1 x 3, RPE 7, 365
SDL - 2 x 7, RPE 8, 295
Leg Extensions - 3 x 10 - 15, 90 x 15
Standing Calf Raises - 3 x 10 - 15, 205 x 15
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Again, probably the best my squats in the 300s have been!
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Overall much better with my mental approach to squatting and getting my knees forward first. However, I’m really not accelerating into the hole, so this is the next area of focus
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I have to keep reminding myself that I’m making progress even if it doesn’t feel that way on a session by session, week to week basis.
3 Likes
Week 3, Day 6
Bench, 2-count pause, 1 x 3, RPE 8, 200
Bench, 2-count pause, 2 x 3, 95% of Set 1, 190
DB Pendlay Rows, 3 x 10 - 15, RPE 8-9, 65 x 15
Lat Prayers, 3 x 10 - 15, RPE 9, 50 x 15
DB Curls, 3 x 10 - 15, RPE 9, 35 x 13
Lateral Raises, 3 x 10 - 15, RPE 9, 22.5 x 15
- Awesome way to wrap up the week! I’m definitely feeling fatigue a bit, which is normal considering where I am in this block and lack of regular sleep the past couple of nights. I need to get that dialed in, especially with the numbers I’m looking to hit come Saturday.
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Week 4, Day 1
Bench - 2 x 3, RPE 9 - 225 x 2
Bench - 2 x 6, 88% of Set 1 - 200 x 6
Chest Fly Machine - 3 x 10-15, RPE 9 - 125 x 15
Weighted Dips - 1 x 4, RPE 9 BW + 65 (255 lbs total weight)
Weighted Dips - 2 x 7-10, RPE 9 - BW + 45 (235 lbs total weight)
DB Lateral Raises - 3 x 10-15, RPE 9 - 25 x 15
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A little disappointed to not hit 225 x 3 as that would have been a PR, but I knew it was asking a but given how 220 felt last week. What’s encouraging though is I actually left the session feeling that the strength for 225 x 3 is there. Unfortunately, I misgrooved the second rep a bit on both tries. I think it was a combination of just not being solid enough mentally and then also needing to solidify technique once I get past 210-215. So bummed yes, but lots of encouraging signs.
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BW + 65 lbs puts me just 25 lbs shy of my BW * 90 lb goal. 25 lbs isn’t in my near future by any means, but getting to this point just makes it seem so much more doable now.
3 Likes
Week 4. Day 2
DL - 1 x 3, RPE 8.5, 405 x 2
DL - 1 x 3, 95% of Set 1, 380
DL - 2 x 3, 95% of Set 2, 365
Squat - 1 x 5, RPE 6, 305
Squat - 1 x 5, RPE 7, 325
BB Hack Squat - 3 x 10, RPE 9, 205
Leg Curls - 3 x 15, RPE 9,115
Calf Raises - 3 x 15, RPE 9, 225
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Based on how warmup felt, I thought I could pull off 405 x 3, but the grip strength just wasn’t there. I’m happy I went for it and that I was able to pull 405 for a double after being sub-400 for the past two months.
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Letting my torso lean forward naturally was a big help on squats. I’ve found that I’m trying to keep my chest too upright. Now to just get this piece working in concert with the other changes I’m trying to make.
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The bench and DL fails made me realize how I can view failure as being so binary when it comes to something like that’s really important to me. Instead, I’m changing my mindset that a ‘No’ or a fail now, just means not right now and not permanently.
3 Likes
Week 4, Day 3
Lat Prayers - 3 x 10 - 15, RPE 9, 52.5 x 15
Lat Pull-down - 3 x 10 - 15. RPE 9, 100 x 15
Cable Row - 3 x 10 - 15, RPE 9, 140 x 15
DB Upright Rows - 3 x 10 - 15, RPE 9, 50 x 15
Machine Rear Delt Fly - 3 x 10 - 15, RPE 9.5, 105 x 15
Spider Curls - 3 x 10 - 15, RPE 9, 70 x 16
3 Likes
Week 4, Day 4
Bench - 1 x 6, RPE 9, 205
Bench - 3 x 6, 95% of Set 1, 195
Machine Chest Press - 3 x 7 - 12, RPE 9.5, 265
DB Skullcrushers - 3 x 10 - 15, RPE 9, 25 x 15
Hammer Curls - 3 x 10 - 15, RPE 9, 35 x 15
Lateral Raises - 3 x 10 - 15, RPE 9, 25
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205 x 6 volume PR! The last rep was a little bit of a grind, but so pumped to get it done.
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I think I need to work more on my leg drive and being consistent with it especially at the end of my higher rep sets. When the bar starts to feel heavy, I find that I can lose focus ok those fundamentals. However, it’s exactly at that moment I need the basics there to carry me through the most.
3 Likes
Week 4, Day 5
Squat - 1 x 1, RPE 8, 320
Squat - 1 x 1. RPE 8, 320
Squat - 2 x 4, 85% of Set 2, 285
Pause DL - 1 x 3, RPE 8, 375
SDL - 2 x 7, RPE 8, 305
Leg Extensions - 3 x 10 - 15, 95 x 15
Standing Calf Raises - 3 x 10 - 15, 225 x 15
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Pretty much nailed the top set at 320!
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Really misgrooved 330, but still got decent depth. I think I was just a little too aggressive and early with my acceleration into the hole.
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I think that is an SDL PR for me!
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I definitely have things to work on with squat, but am at least moving in the right direction.
3 Likes
Week 4, Day 6
Bench, 2-count pause, 1 x 3, RPE 9, 210
Bench, 2-count pause, 2 x 3, 95% of Set 1, 195
DB Pendlay Rows, 3 x 10 - 15, RPE 8-9, 70 x 15
Lat Prayers, 3 x 10 - 15, RPE 9, 52.5 x 15
DB Curls, 3 x 10 - 15, RPE 9, 35 x 15
Lateral Raises, 3 x 10 - 15, RPE 9, 25 x 15
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Solid session to end the block before I start my deload week. Super pumped with the improvements I’m making all around.
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I know what I most need to work on, so time to keep climbing!
3 Likes
Deload Week, Day 1, 90% of Week 4
Bench - 2 x 3, RPE 9 - 200 x 2
Bench - 2 x 6, 88% of Set 1 - 185 x 5
Chest Fly Machine - 3 x 10-15, RPE 9 - 115 x 15
Weighted Dips - 1 x 4, RPE 9 BW + 60 (250 lbs total weight)
Weighted Dips - 2 x 7-10, RPE 9 - BW + 40 (230 lbs total weight)
DB Lateral Raises - 3 x 10-15, RPE 9 - 20 x 15
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Solid start to the deload week, keeping intensity high, but with lower volume
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Also taking the time to really focus on technique
2 Likes
Deload Week, Day 2, 90% of Week 4
DL - 1 x 3, RPE 7.5, 365
DL - 1 x 3, 95% of Set 1, 345
DL - 2 x 3, 95% of Set 2, 325
Squat - 1 x 5, RPE 5, 275
Squat - 1 x 5, RPE 6. 295
BB Hack Squat - 3 x 10, RPE 8, 185
Leg Curls - 3 x 15, RPE 8, 105
Calf Raises - 3 x 15, RPE 8, 205
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DLs feeling great and got an especially good pop off the floor on a couple sets
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Squat is getting better, but it feels like something isn’t quite clicking. I’m feeling annoyed, but also reminding myself that it’s a work in progress and will take time. I’m also consistently getting below parallel and feeling less anxiety upfront so progress is being made.
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