MON AUG 20
SQUAT w/ BELT - 1RM: 557 lbs
490 lbs x 3 reps x 1 sets @ 9.5 RPE
460 lbs x 3 reps x 1 sets @ 9.5 RPE
Came onto the toes during the last rep, made the set harder than I had hoped. Still a 3rep PR which is nice. I took a few days off last week as I was feeling pretty beat up, I’m feeling a little fresher now so I pushed a little harder than I was suppose to on this top set.
TUES AUG 21
SQUAT - 1RM: 512 lbs
430 lbs x 1 reps x 1 sets @ 7.5 RPE
DEADLIFT w/ BELT (hook grip) - 1RM: 624 lbs
530 lbs x 3 reps x 1 sets @ 9 RPE
505 lbs x 3 reps x 1 sets @ 9 RPE
505 lbs x 3 reps x 1 sets @ 8.5 RPE (used straps)
Weights fell off the ends of the bar during the 530 set, had to reset during the lift so 2reps + a rest pause rep 
the pain in my thumbs during the hook grip made the sets feel harder than I think they actually were. A huge improvement over last week when I couldn’t budge 495 however.
THURS AUG 23
CLEAN - 1RM: 247 lbs
185 lbs x 3 reps x 1 sets @ 8 RPE
205 lbs x 3 reps x 1 sets @ 8.5 RPE
225 lbs x 3 high pulls, body just didn’t want to get under the weight
205 lbs x 3 reps x 1 sets @ 8.5 RPE
BENCH - 1RM: 306 lbs
275 lbs x 3 reps x 1 sets @ 10 RPE
265 lbs x 3 reps x 1 sets @ 10 RPE
265 lbs x 2 reps x 1 sets @ 10 RPE
245 lbs x 5 reps x 1 sets @ 10 RPE
3 BOARD CG - 1RM: 324 lbs
275 lbs x 4 reps x 1 sets @ 10 RPE
275 lbs x 4 reps x 1 sets @ 10 RPE
Cleans were interesting a fun, they thrashed my back pretty hard as well. The benching tonight just felt awful. I couldn’t get tight to say my life.
FRI AUG 24
SQUAT - 1RM: 524 lbs
465 lbs x 1 reps x 1 sets @ 8 RPE
485 lbs x 1 reps x 1 sets @ 9 RPE
500 lbs x 1 reps x 1 sets @ 9.5 RPE
BENCH + CHAIN - 1RM: 265 lbs
225 lbs x 3 reps x 1 sets @ 9 RPE
215 lbs x 3 reps x 1 sets @ 8 RPE
215 lbs x 3 reps x 1 sets @ 9 RPE
SLEED DRAGS
5 trips @ 135 lbs. → these left me gasping for air
Squatting was solid today, hit my first beltess 500 squat in almost a year! I didn’t feel great tonight and the squat technique was a little sloppy. I came onto my toes on the 485 and 500 just a bit, I think due to tight hamstrings. Still a rock solid lift!
The benching actually felt ok today, still a little loose on the 225 set, but the first 215 set was rock solid. I think the deload from the chains was helpful for keeping tight.
MON AUG 27
SQUAT W/ BELT - 1RM: 514 lbs
452 lbs x 2 reps x 1 sets @ 8 RPE
485 lbs x 2 reps x 1 sets @ 8.5 RPE
504 lbs x 2 reps x 1 sets @ 10 RPE
The weights felt heavy but 485 moved pretty well. On the 500 set I hit the rack on the walkout and it messed me up, I didn’t set my left foot properly and was out of position on the second rep. Annoying because I know I’m strong enough to rep this weight.
TUES AUG 28
DEADLIFT w/ BELT (hook grip) - 1RM: 611 lbs
525 lbs x 2 reps x 1 sets @ 8 RPE
550 lbs x 2 reps x 1 sets @ 9 RPE (used straps)
525 lbs x 2 reps x 1 sets @ 9 RPE
A decent day of deadlifting today
WEDS AUG 29
SQUAT - 1RM: 524 lbs
430 lbs x 1 reps x 1 sets @ 7.5 RPE
THURS AUG 30
CLEAN - 1RM: 276 lbs
225 lbs x 3 reps x 1 sets @ 8.5 RPE
235 lbs x 3 reps x 1 sets @ 9 RPE
225 lbs x 3 reps x 1 sets @ 9 RPE
BENCH - 1RM: 306 lbs
275 lbs x 2 reps x 1 sets @ 10 RPE
275 lbs x 3 reps x 1 sets @ 10 RPE
265 lbs x 3 reps x 1 sets @ 9 RPE
3 BOARD CG - 1RM: 350 lbs
245 lbs x 7 reps x 1 sets @ 8.5 RPE
Huge improvement on the cleans, I need to work on fully extending the hips at the top position. The benching was once again disappointing.
SAT SEPT 01
SQUAT - 1RM: 551 lbs
441 lbs x 4 reps x 1 sets @ 9 RPE
419 lbs x 4 reps x 1 sets @ 9 RPE
2 BOARD - 1RM: 328 lbs
275 lbs x 2 reps x 1 sets @ 8 RPE
295 lbs x 2 reps x 1 sets @ 9 RPE
Squats were good considering I wasn’t feeling great, 2 boards were much more solid then benching has been recently.
MON SEPT 03
SQUAT
385 lbs x 3 reps x 1 sets
413 lbs x 3 reps x 1 sets
419 lbs x 3 reps x 1 sets
BENCH
225 lbs x 3 reps x 1 sets
245 lbs x 3 reps x 1 sets
255 lbs x 3 reps x 1 sets
DEADLIFT
435 lbs x 3 reps x 1 sets
465 lbs x 3 reps x 1 sets
495 lbs x 3 reps x 1 sets
Deload work. The hook grip on the deads felt pretty good today.
WEDS SEPT 05
SQUAT
375 lbs x 3 reps x 1 sets
BENCH
225 lbs x 3 reps x 1 sets
Only about 20mins of time to train today. Got in what I could get.
THURS SEPT 06
SQUAT
385 lbs x 3 reps x 2 sets
396 lbs x 3 reps x 1 sets
BENCH
225 lbs x 3 reps x 3 sets
DEADLIFT
435 lbs x 3 reps x 3 sets
More deloading.
SAT SEPT 08
SQUAT - 1RM: 540 lbs
507 lbs x 1 reps x 1 sets @ 9.5 RPE
535 lbs x 1 reps x 1 sets @ 9.8 RPE
BENCH - 1RM: 309 lbs
295 lbs x 1 reps x 1 sets @ 9.5 RPE
315 lbs x 1 reps x 1 sets @ 11 RPE
DEADLIFT - 1RM: 574 lbs
585 lbs x 1 reps x 1 sets @ 11 RPE
Squats were great, everything else was disappointing, especially the deadlift.
MON SEPT 10
2ct PAUSE BENCH - 1RM: 331 lbs
255 lbs x 6 reps x 1 sets @ 10 RPE
242 lbs x 6 reps x 1 sets @ 10 RPE
SQUAT w/ BELT - 1RM: 594 lbs
470 lbs x 2 reps x 1 sets @ 9 RPE
455 lbs x 4 reps x 1 sets @ 9 RPE
430 lbs x 4 reps x 1 sets @ 9 RPE
CG BENCH - 1RM: 331 lbs
245 lbs x 6 reps x 1 sets @ 9 RPE
230 lbs x 6 reps x 1 sets @ 9 RPE
The pause benches were ok, my right shoulder was sliding out of position pretty badly and making it hard to lock out. On the squats 470 was just a little too much so I cut my loses after the second rep, dropped a little weight and hit a couple solid sets of 4. CG felt ok, I really focused on keeping my right shoulder pinched back on these.
TUES SEPT 11
BLOCK PULLS - 1RM: 644 lbs
495 lbs x 4 reps x 1 sets @ 8.5 RPE
515 lbs x 4 reps x 1 sets @ 9 RPE
495 lbs x 4 reps x 1 sets @ 9 RPE
BENCH + BANDS - 1RM: 594 lbs
205 lbs x 4 reps x 1 sets @ 8 RPE
225 lbs x 4 reps x 1 sets @ 9 RPE
230 lbs x 3 reps x 1 sets @ 10 RPE
220 lbs x 3 reps x 1 sets @ 10 RPE
210 lbs x 3 reps x 1 sets @ 10 RPE
SQUAT - 1RM: 506 lbs
430 lbs x 1 reps x 1 sets @ 7 RPE
The block pulls were done from below the knee. I actually think I’m weaker here than from the floor as I think this is my sticking point in the deadlift. With the benches my right shoulder again started rolling out of position and ruining everything, after the 225 set I couldn’t keep it pinned back enough to finish a 4th rep on any set.
THURS SEPT 13
PENDLAY ROW - 1RM: 374 lbs
225 lbs x 6 reps x 1 sets @ 8 RPE
260 lbs x 6 reps x 1 sets @ 8.5 RPE
275 lbs x 6 reps x 1 sets @ 9 RPE
260 lbs x 6 reps x 1 sets @ 9 RPE
PRESS - 1RM: 594 lbs
155 lbs x 6 reps x 1 sets @ 9 RPE
145 lbs x 6 reps x 1 sets @ 9 RPE
break…
SQUAT - 1RM: 545 lbs
463 lbs x 3 reps x 1 sets @ 9 RPE
441 lbs x 3 reps x 1 sets @ 9 RPE
Got in two days of training today. The rows and presses were very good, I think that’s a PR in the overhead press. Squats were also very solid, not a record but pretty close.
FRI SEPT 14
SQUAT - 1RM: 556 lbs
445 lbs x 4 reps x 1 sets @ 9 RPE
420 lbs x 4 reps x 1 sets @ 9 RPE
PIN PRESS - 1RM: 300 lbs
225 lbs x 3 reps x 1 sets @ 8 RPE
255 lbs x 3 reps x 1 sets @ 9 RPE
245 lbs x 3 reps x 1 sets @ 9 RPE
I was back at my old university for homecoming this weekend so I snuck into the school gym for a workout. I forgot to pack chalk so the bar was trying its damnedest to roll off my back but I still got some solid work in. The pin presses were done from the chest level, I again focused on pinching my right shoulder blade back. I noticed on Thurs that I take a slightly lopsided grip when I bench so I worked on evening that out and it seemed to help.
MON SEPT 17
BENCH - 1RM: 338 lbs
245 lbs x 5 reps x 1 sets @ 8 RPE
265 lbs x 5 reps x 1 sets @ 9.5 RPE
270 lbs x 5 reps x 1 sets @ 10 RPE
245 lbs x 5 reps x 1 sets @ 9 RPE
SQUAT w/ BELT - 1RM: 558 lbs
452 lbs x 3 reps x 1 sets @ 8 RPE
474 lbs x 3 reps x 1 sets @ 9 RPE
452 lbs x 3 reps x 1 sets @ 9 RPE
430 lbs x 3 reps x 1 sets @ 8.5 RPE
Benching was much better today than it has been recently. I was tighter and my right shoulder stayed in place, it rolled out a little on the last rep of the 270 set but overall I was very happy with the strength and technique today. Squatting wasn’t feeling as good as it could have, I wanted to go heavier but I was sitting forward a little at the bottom. I think the culprit was tightness in the hips that was pushing out of position and not letting me sit back like I wanted to. The bar was also rolling around a lot. Overall it just felt “off” so I got some work in and didn’t push it.
TUES SEPT 18
DEADLIFT w/ BELT
545x3
520x3
495x3
WEDS SEPT 19
SQUAT
430x1