Week 3, Day 5
Squat - 1 x 1, RPE 8.5, 345
Squat - 3 x 5, 80% of Set 1, 280
Pause DL - 1 x 5, RPE 7, 365
SDL - 2 x 8, RPE 7, 295
Leg Extensions - 3 x 15 - 20, 80 x 20
Standing Calf Raises - 3 x 15 - 20, 225 x 20
Squats are starting to feel better and locked in. Spending more time on basic movement patterns in warmup is making a huge difference.
It’s really interesting how everything seems to suddenly feel like it’s clicking and even the 345 top set doesn’t feel as heavy as it used to.
Week 3,Day 6
Spoto Press, 1 x 4, RPE 7, 195
Spoto Press, 2 x 4, 95% of Set 1, 185
DB Pendlay Rows, 3 x 15 - 20, RPE 8, 65 x 18
Lat Prayers, 3 x 15 - 20, RPE 9, 47.5 x 18
DB Curls, 3 x 15 - 20, RPE 9, 30 x 18
Lateral Raises, 3 x 15 - 20, RPE 9, 25 x 17
Week 4, Day 1
Bench - 1 x 5, RPE 9, 210 x 5, 215 x 4
Bench - 3 x 5, 95% of Set 1 - 200 x 5
DB Shoulder Press - 3 x 10-15, RPE 9 - 45 x 14
Weighted Dips - 1 x 5, RPE 9 - BW + 65 (266 lbs total weight)
Weighted Dips - 3 x 10 - 15, RPE 9 - BW + 45 (246 lbs total weight)
DB Lateral Raises - 3 x 15 - 20, RPE 9 - 25 x 20
PRs at 210 and 215. Got a little greedy going for 215 x 5 and pretty much stalled at 4, but I knew that might be the case going in.
Totally missed that DB presses were only supposed to be at 40 and not 45. Crazy I was able to hit my rep count but that was explains why I felt so much more gassed at 10 reps on compared to last week! 
Need a little more depth on weighted dips
Week 4, Day 2
DL - 1 x 5, RPE 9, 375 x 5
DL - 3 x 6, 90% of Set 1, 345
Squat - 1 x 8, RPE 7. 245 x 5
Squat - 1 x 8, RPE 8, 255 x 5
BB Hack Squat - 3 x 12, RPE 9, 205
Leg Curls - 3 x 15 - 20, RPE 9, 110 x 20
Calf Raises - 3 x 15 - 20, RPE 9, 225
375 x 5 is a PR for me!
Squats felt like they regressed today. Probably a combination of not being as patient during warmup and just overall fatigue built up.
Not going to let the off day with squats get me too down since I know it can happen, plus the new movement pattern needs time to crystallize.
Congratulations! That’s some nice pulling.
Thanks, Sven! I’m hoping to be close to, if not the low 400s for 5 by the end of the year.
Week 4, Day 3
Lat Prayers - 3 x 15 - 20, RPE 9, 50 x 20
Lat Pull-down - 3 x 15 - 20, RPE 9, 105 x 20
Cable Row - 3 x 15 - 20, RPE 9, 127.5 x 20
DB Upright Rows - 3 x 15 - 20, RPE 8, 45 x 20
Machine Rear Delt Fly - 3 x 15 - 20, RPE 9, 105 x 20
Spider Curls - 3 x 15 - 20, RPE 8, 70 x 20
Week 4, Day 4
Bench - 1 x 8, RPE 8, 180
Bench - 3 x 6, 93% of Set 1, 170
Machine Chest Press - 3 x 10 - 15, RPE 9, 225 x 15
DB Skullcrushers - 3 x 15 - 20, RPE 9, 22.5 x 20
Hammer Curls - 3 x 15 - 20, RPE 9, 30 x 20
Lateral Raises - 3 x 15 - 20, RPE 9, 25 x 20
Had to rearrange the order of the session a bit due to the benches being taken and I definitely felt the impact not being fresh on bench
Still, a pretty solid session overall and the leg drive is improving
Week 4, Day 5
Squat - 1 x 1, RPE 9.5, 365
Squat - 3 x 5, 80% of Set 1, 285
Pause DL - 1 x 5, RPE 7, 375
SDL - 2 x 8, RPE 7, 305
Leg Extensions - 3 x 15 - 20, 85 x 20
Standing Calf Raises - 3 x 15 - 20, 230 x 20
Squat PR at 365 today. A bit sloppy and just bad about slowing down into the hole, but I’ll still take it.
285 went much more smoothly
Definitely starting to feel a bit beat up this week, so perfect timing with the deload next week
Nice work!
Week 4, Day 6
Spoto Press, 1 x 4, RPE 8, 200
Spoto Press, 2 x 4, 95% of Set 1, 190
DB Pendlay Rows, 3 x 15 - 20, RPE 8, 65 x 20
Lat Prayers, 3 x 15 - 20, RPE 9, 47.5 x 20
DB Curls, 3 x 15 - 20, RPE 9, 30 x 20
Lateral Raises, 3 x 15 - 20, RPE 9, 25 x 20
Good session but definitely feeling a little beat up which is to be expected at the end of a block. The deload next week should fix things up.
Trying out a new gym this weekend and taking part in their boot camp which rebuilds your lifts from the ground up. I’m interested to see if what I believe are my strengths and weaknesses as identified by my coach and myself are in-line with the feedback I receive.
Thanks! Slowly chipping away at the 405 goal! 
Deload Week, Day 1, 90% of Week 4
Bench - 1 x 5, RPE 9, 210 x 5, 195 x 4
Bench - 3 x 5, 95% of Set 1 - 180 x 5
DB Shoulder Press - 3 x 10-15, RPE 9 - 40 x 14
Weighted Dips - 1 x 5, RPE 9 - BW + 60 (261 lbs total weight)
Weighted Dips - 3 x 10 - 15, RPE 9 - BW + 40 (24 lbs total weight)
DB Lateral Raises - 3 x 15 - 20, RPE 9 - 20 x 20
I did my workout at my regular gym and then went to the new gym for boot camp. I don’t think I’m going to ever be able to bench in a commercial gym again! 
These Rogue benches are amazing- just feel so much more stable, getting better leg drive, etc.
Got some good corrections with squat although I’m not a fan of how rigid they are about certain things (namely having my feet pointing forward and where to have my hands on the bar).
I need to fix some rounding in my back at the bottom of my squat, and this could open things up quite a bit as far as the heavier weights. Squatting beltless really exposed this so I’m glad to have figured it out. Now to just fix things!
Deload Week, Day 2, 90% of Week 4
DL - 1 x 5, RPE 9, 335 x 5
DL - 3 x 6, 90% of Set 1, 305
Squat - 1 x 8, RPE 7. 220 x 5
Squat - 1 x 8, RPE 8, 230 x 5
BB Hack Squat - 3 x 12, RPE 9, 185
Leg Curls - 3 x 15 - 20, RPE 9, 95 x 20
Calf Raises - 3 x 15 - 20, RPE 9, 205
Deload Week, Day 3
Lat Prayers - 3 x 15 - 20, RPE 9, 45 x 20
Lat Pull-down - 3 x 15 - 20, RPE 9, 95 x 20
Cable Row - 3 x 15 - 20, RPE 9, 120 x 20
DB Upright Rows - 3 x 15 - 20, RPE 8, 40 x 20
Machine Rear Delt Fly - 3 x 15 - 20, RPE 9, 95 x 20
Spider Curls - 3 x 15 - 20, RPE 8, 60 x 20
Week 1, Day 1, RPE 7 primary movements, 7-8 accessories
Bench - 1 x 3, 210 x 3
Bench - 3 x 3, 93% of Set 1 - 195 x 3
DB Shoulder Press - 3 x 10-15, 40 x 12
Weighted Dips - 1 x 4, BW + 50 (242 lbs total weight)
Weighted Dips - 3 x 7-12, BW + 30 (222
lbs total weight)
DB Lateral Raises - 3 x 10-15, 20 x 15
Took the rest of the week off for a National park adventure out west, but back at it again!
Never ideal for me training in the afternoon, but very happy with how things went, especially coming off the deload week and travel
Second guessed myself on my top set of bench, but there was no need to do so. Just rushed the last rep a bit
Didn’t increase starting weight on weighted dips over last phase to work on ROM and it was the right call to make
Week 1, Day 2, RPE 7 primary movements, 7-8 accessories, except safety bar squats which are at 4 and 5
DL - 1 x 3, 375 x 3
DL - 3 x 4, 90% of Set 1, 345
Safety Bar Squat - 1 x 7, 175
Safety Bar Squat - 1 x 7, 185
Belt Squat / Leg Press - 3 x 10, 315
Leg Curls - 3 x 10 - 15, 105 x 15
Calf Raises - 3 x 10 - 15, 205 x 15
Need to work on not being lazy with my breathing and bracing on DL, but otherwise good
Really nailing the pop off the floor and driving my heels into the floor
I see why my coach is having me do safety bar squats as they are forcing my body to do some of the things we’ve been working on. I’m excited to see how this translates to my regular squats
Week 1, Day 3, All RPE 7 - 8
Lat Prayers - 3 x 10 - 15, 47.5 x 15
Lat Pull-down - 3 x 10 - 15, 100 x 15
Cable Row - 3 x 10 - 15, 140 x 13
DB Upright Rows - 3 x 10 - 15, 45 x 13
Machine Rear Delt Fly - 3 x 10 - 15, 100 x 12
Spider Curls - 3 x 10 - 15, 70 x 12
Week 1, Day 4, All RPE 7 - 8
Bench - 1 x 7, 175
Bench - 3 x 7, 93% of Set 1, 165
Machine Chest Press - 3 x 10 - 15, 225 x 10
DB Skullcrushers - 3 x 10 - 15, 20 x 15
Hammer Curls - 3 x 10 - 15, 30 x 10
Lateral Raises - 3 x 10 - 15, 20 x 15
Really good about maintaining consistent leg drive on bench
Maybe it was the actual break from the gym, but focus has been really great this week. I have also been making more of an effort to not let myself get distracted as well.
Week 1, Day 5, RPE 7-8, except for single rep squat at RPE 6
Squat - 1 x 1, 345
Squat - 95% of Set 1, 325
Squat - 3 x 4, 280
Deficit DL - 1 x 4, 335
SDL - 2 x 7, 285
Leg Extensions - 3 x 10 - 15, 80 x 15
Standing Calf Raises - 3 x 15 - 20, 225 x 15
Changing squat technique to have more big toe pressure and I can feel like I’m actually now able to get some bounce out of the hole
The bar just feels different on my back in the 300s. Not just heavier, but a legit different position and I’m not sure why. In particular, I feel like I’m not able to start as upright as I would like and it’s contributing to my confidence issues
280 x 4 was great with every rep looking the way it should and me actually accelerating into the hole