Deload Week, Day 3, 90% of Week 4
Lat Prayers - 2 x 10 - 15, RPE 9, 47.5 x 15
Lat Pull-down - 2 x 10 - 15. RPE 9, 90 x 15
Cable Row - 2 x 10 - 15, RPE 9, 125 x 15
DB Upright Rows - 2 x 10 - 15, RPE 9, 45 x 15
Machine Rear Delt Fly - 2 x 10 - 15, RPE 9.5, 95 x 15
Spider Curls - 2 x 10 - 15, RPE 9, 60 x 15
Deload Week, Day 4, 90% of Week 4
Bench - 1 x 6, RPE 9, 185
Bench - 3 x 6, 95% of Set 1, 175
Machine Chest Press - 3 x 7 - 12, RPE 9.5, 245
DB Skullcrushers - 3 x 10 - 15, RPE 9, 20 x 15
Hammer Curls - 3 x 10 - 15, RPE 9, 30 x 15
Lateral Raises - 3 x 10 - 15, RPE 9, 20
Deload Week, Day 5, 90% of Week 4
Squat - 1 x 1, RPE 8, 290
Squat - 1 x 1. RPE 8, 300
Squat - 2 x 4, 85% of Set 2, 255
Pause DL - 1 x 3, RPE 8, 345
SDL - 2 x 7, RPE 8, 275
Leg Extensions - 3 x 10 - 15, 85 x 15
Standing Calf Raises - 3 x 10 - 15, 205 x 15
Squats felt much better and going forward barefoot/socks only may be the way to go. I just feel way more secure with my feet and like I can really grip the floor this way.
Also just way better mentally today. I was expecting to struggle more with the 300 single today than I did.
Deload Week, Day 6, 90% of Week 4
Bench, 2-count pause, 1 x 3, RPE 9, 190
Bench, 2-count pause, 2 x 3, 95% of Set 1, 180
DB Pendlay Rows, 3 x 10 - 15, RPE 8-9, 65 x 15
Lat Prayers, 3 x 10 - 15, RPE 9, 47.5 x 15
DB Curls, 3 x 10 - 15, RPE 9, 30 x 15
Lateral Raises, 3 x 10 - 15, RPE 9, 20 x 15
Week 1, Day 1
Bench - 1 x 5, RPE 7 - 195 x 5
Bench - 3 x 5, 92% of Set 1 - 185 x 5
DB Shoulder Press - 3 x 10-15, RPE 7 - 40 x 10
Weighted Dips - 1 x 5, RPE 7 BW + 50 (240 lbs total weight)
Weighted Dips - 2 x 10 - 15, RPE 7 - BW + 30 (220 lbs total weight)
DB Lateral Raises - 3 x 15 - 20, RPE 7 - 15 x 17
Solid day 1 to kick off the new block.
Bench is feeling really smooth and consistent. 195 x 5 may be the heaviest I’ve ever kicked off a block!
Shoulder presses were more of a struggle than expected, but understandable considering it’s been forever since I last did these and coming after bench. I presume next week should be much easier, but the plan is to hold weight steady and add reps.
Week 1, Day 2
DL - 1 x 5, RPE 6, 345 x 5
DL - 3 x 6, 90% of Set 1, 315
Squat - 1 x 8, RPE 4, 225
Squat - 1 x 8, RPE 5, 235
BB Hack Squat - 3 x 12, RPE 7, 175
Leg Curls - 3 x 15 - 20, RPE 7, 100 x 17
Calf Raises - 3 x 15 - 20, RPE 7, 195
Focused a bit more on driving through my heels and made a huge difference in the pop I was getting off the floor. Way more effortless and I’m excited to see how this translates when I go for heavier singles
First time squatting more than 5 reps in a really long time. Glad everything is feeling smooth and uniform
Week 1, Day 3
Lat Prayers - 3 x 15 - 20, RPE 7, 45 x 17
Lat Pull-down - 3 x 15 - 20, RPE 7, 85 x 20
Cable Row - 3 x 15 - 20, RPE 7, 120 x 17
DB Upright Rows - 3 x 15 - 20, RPE 6, 40 x 17
Machine Rear Delt Fly - 3 x 15 - 20, RPE 7, 90 x 20
Spider Curls - 3 x 15 - 20, RPE 7, 60 x 17
Week 1, Day 4
Bench - 1 x 8, RPE 6, 165
Bench - 3 x 6, 93% of Set 1, 155
Machine Chest Press - 3 x 10 - 15, RPE 7, 205 x 14
DB Skullcrushers - 3 x 15 - 20, RPE 7, 20 x 17
Hammer Curls - 3 x 15 - 20, RPE 7, 25 x 17
Lateral Raises - 3 x 15 - 20, RPE 7, 20 x 17
Similar to squat, a little strange to be in the 8 rep range again. It’s definitely a hit to the ego working at the lower numbers, but I know this is all pushing me closer to my strength targets.
Reps all really uniform
Week 1, Day 5
Squat - 1 x 1, RPE 8, 335
Squat - 3 x 5, 80% of Set 1, 265
Pause DL - 1 x 5, RPE 5, 345
SDL - 2 x 8, RPE 7, 275
Leg Extensions - 3 x 15 - 20, 75 x 17
Standing Calf Raises - 3 x 15 - 20, 205 x 20
Still getting anxiety in the 300+ range, but it’s definitely better compared to before
After finishing the top set, I know I have a good chance of topping my current PR by the end of the block!
Week 1, Day 6
Spoto Press, 1 x 4, RPE 6, 185
Spoto Press, 2 x 4, 95% of Set 1, 175
DB Pendlay Rows, 3 x 15 - 20, RPE 7, 60 x 17
Lat Prayers, 3 x 15 - 20, RPE 7, 45 x 17
DB Curls, 3 x 15 - 20, RPE 7, 25 x 17
Lateral Raises, 3 x 15 - 20, RPE 7, 15 x 20
Spoto press should really help clean up my bench, but it’s a little frustrating seeing how my weaknesses are being exposed. 
Tried to stay positive and remind myself that it will all payoff in the end and that it’s a new exercise for me so I can’t expect it to be perfect.
Otherwise, solid session and left with a huge pump
Week 2, Day 1
Bench - 1 x 5, RPE 7.5 - 200 x 5
Bench - 3 x 5, 95% of Set 1 - 190 x 5
DB Shoulder Press - 3 x 10-15, RPE 8 - 40 x 12
Weighted Dips - 1 x 5, RPE 8 - BW + 55 (245 lbs total weight)
Weighted Dips - 3 x 10 - 15, RPE 8 - BW + 35 (225 lbs total weight)
DB Lateral Raises - 3 x 15 - 20, RPE 8 - 17.5 x 20
Not in my usual gym, and despite it being the same chain, bench just feels different
Top set actually felt easier than RPE 7.5 until the last rep
Second set everything started clicking and felt nice and easy
Accessories solid
Week 2. Day 2
DL - 1 x 5, RPE 7, 355 x 5
DL - 3 x 6, 90% of Set 1, 325
Squat - 1 x 8, RPE 5, 230
Squat - 1 x 8, RPE 6, 240
BB Hack Squat - 3 x 12, RPE 8, 185
Leg Curls - 3 x 15 - 20, RPE 8, 105 x 17
Calf Raises - 3 x 15 - 20, RPE 8, 205
DLs feeling good but need to do some callous maintenance since I think that is actually the source of my grip issues. Also adjust my grip to not be so much in the palms of my hands.
New squat cue of belt to heels seems to be helping. Just less mental overload/things to think about.
Week 2, Day 3
Lat Prayers - 3 x 15 - 20, RPE 8, 45 x 20
Lat Pull-down - 3 x 15 - 20, RPE 8, 90 x 20
Cable Row - 3 x 15 - 20, RPE 8, 122.5 x 20
DB Upright Rows - 3 x 15 - 20, RPE 7, 40 x 20
Machine Rear Delt Fly - 3 x 15 - 20, RPE 8, 95 x 20
Spider Curls - 3 x 15 - 20, RPE 8, 60 x 20
Week 2, Day 4
Bench - 1 x 8, RPE 7, 170
Bench - 3 x 6, 93% of Set 1, 160
Machine Chest Press - 3 x 10 - 15, RPE 8, 225 x 12
DB Skullcrushers - 3 x 15 - 20, RPE 8, 20 x 20
Hammer Curls - 3 x 15 - 20, RPE 8, 25 x 20
Lateral Raises - 3 x 15 - 20, RPE 8, 20 x 20
Bench felt really solid and maybe a touch below RPE, but I’m glad I played it conservatively as I usually tend to go a little over and I end up getting trapped/like I don’t have room to grow at Week 4 without going over RPE
Mainly just added reps to accessories but next week I’ll bump up the weights
Week 2, Day 5
Squat - 1 x 1, RPE 8, 340
Squat - 3 x 5, 80% of Set 1, 275
Pause DL - 1 x 5, RPE 6, 355
SDL - 2 x 8, RPE 7, 285
Leg Extensions - 3 x 15 - 20, 75 x 20
Standing Calf Raises - 3 x 15 - 20, 215 x 20
Trying a new cue or belt to heels and it seems to be helping quite a bit with my mental approach to squats. Just way less overloaded on things I need to think about doing
Everything is feeling better, but I feel like my squats aren’t really looking any different. Granted it’s only a week, so I know to be patient and all.
Week 2, Day 6
Spoto Press, 1 x 4, RPE 7, 190
Spoto Press, 2 x 4, 95% of Set 1, 180
DB Pendlay Rows, 3 x 15 - 20, RPE 8, 60 x 10
Lat Prayers, 3 x 15 - 20, RPE 8, 45 x 20
DB Curls, 3 x 15 - 20, RPE 8, 25 x 20
Lateral Raises, 3 x 15 - 20, RPE 8, 20 x 15
Week 3, Day 1
Bench - 1 x 5, RPE 8, 205 x 5
Bench - 3 x 5, 95% of Set 1 - 195 x 5
DB Shoulder Press - 3 x 10-15, RPE 8.5 - 40 x 14
Weighted Dips - 1 x 5, RPE 9 - BW + 60 (255 lbs total weight)
Weighted Dips - 3 x 10 - 15, RPE 8 - BW + 40 (235 lbs total weight)
DB Lateral Raises - 3 x 15 - 20, RPE 9 - 20 x 20
Rushed the last few reps of my top set a little, but feeling good about hitting 210/215 on my peak week
Better job hitting depth on my dips this eeem
Week 3, Day 2
DL - 1 x 5, RPE 8, 365 x 5
DL - 3 x 6, 90% of Set 1, 335
Squat - 1 x 8, RPE 6, 235
Squat - 1 x 8, RPE 7, 245
BB Hack Squat - 3 x 12, RPE 9,195
Leg Curls - 3 x 15 - 20, RPE 9, 105 x 20
Calf Raises - 3 x 15 - 20, RPE 9, 215
Found some really great content from the PRs Performance channel to help me with my squat. It really boils down to driving my knees forward while leaning my torso at the same time. I’m going to spend more time on warmup drilling that in as well.
Tried a 315 single after and it felt much more smooth and like I wasn’t pushing my butt back. Bar path is mostly straight up and down as well.
Week 3, Day 3
Lat Prayers - 3 x 15 - 20, RPE 9, 47.5 x 20
Lat Pull-down - 3 x 15 - 20, RPE 9, 100 x 20
Cable Row - 3 x 15 - 20, RPE 9, 125 x 20
DB Upright Rows - 3 x 15 - 20, RPE 8, 45 x 17
Machine Rear Delt Fly - 3 x 15 - 20, RPE 9, 100 x 20
Spider Curls - 3 x 15 - 20, RPE 8, 70 x 18
Week 3, Day 4
Bench - 1 x 8, RPE 7.5, 175
Bench - 3 x 6, 93% of Set 1, 165
Machine Chest Press - 3 x 10 - 15, RPE 8.5, 225 x 14
DB Skullcrushers - 3 x 15 - 20, RPE 9, 22.5 x 17
Hammer Curls - 3 x 15 - 20, RPE 9, 30 x 17
Lateral Raises - 3 x 15 - 20, RPE 9, 25 x 18
Bench feeling really smooth and consistent
Need to work on maintaining leg drive all the way through each rep and not letting up after the bar has gone back up