7/4/2021
Week 9 Day 1
Squat 90kg - 3 x 8, final set 13 reps
Push Press 45kg - 3 x 10, final set 13 reps
Neutral Pull Ups - Rest-Pause 20/5/3
Happy with final sets of both main movements, then decided to Rest-Pause pull ups to see how many I could get but think went too hard in the first set!
12/4/2021
Week 9 Day 2
Bench Press 60kg - 3 x 8, then final set 13 reps
Front Squat 62.5kg - 3 x 10, then final set 12 reps
DB Rows 25 KG - 40 rep set
Pretty tired and achey today but all felt OK and rep PR for bench.
13/4/2021
Week 9 Day 3
Deadlift 105kg - 3 x 8, then final set of 11 reps
Close Grip Bench 57.5kg - 3 x 10, then final set 13 reps
Chins - 40 rep set
Grip/arm Accessories
Decided to use straps for final set of DL and felt a bit out of position as havenāt worn them in a while so pretty sure I could have got another couple more reps just going double overhand.
15/4/2021
Week 9 Day 4
OHP 42.5kg - 3 x 8, final set 14 reps
Lunges 50kg - 3 x 7, final set 10 reps
BB Rows and some calves
16/4/2021
Week 9 Day 5
Incline Bench 52.5kg - 3 x 10, final set 14 reps
Trap Bar DL Low Handles 100kg - 3 x 10, final set 14 reps
Trap Bar Rows
Core work + arms
19/4/2021
Week 10 Day 1
Squat 95kg - 3 x 7, final set 11 reps
Push Press 45kg - 3 x 9, final set 15 reps
Neutral Pull Ups - Rest-Pause
Arm and Core work
Felt fairly good but hoped to get another rep or two on squat, hoping for another consistent week this week.
20/4/2021
Week 10 Day 2
Bench Press 65kg - 3 x 7, then final set 9 reps
Front Squat 65kg - 3 x 9, then final set 11 reps
Ring rows and dips
Bench press felt hard today but squats were fine. Rest tomorrow and then on to Deadlifts.
21/4/2021
Week 10 Day 3
Deadlift 110kg - 3 x 7, then final set of 11 reps
Close Grip Bench 60kg - 3 x 9, then final set 11 reps
facepulls/hangs
Used straps for final workign set as well as AMRAP on DL and felt a little better but still a bit out of position. Left shoulder/elbow felt a bit niggly so didnāt push bench too hard, think I might have pulled it slightly yesterday picking up one of the kids so just did some hangs and pulls after.
26/4/2021
Week 10 Day 4
OHP 45kg - 3 x 7, final set 11 reps
Lunges 50kg - 3 x 7, final set 11 reps
Chin Ups
New rep PR for OHP and hoping to beat it next week, trying to be less lazy and make sure I am consistently doing the overwarm singles and they definitely help with the main lifts.
Do you use the warmup singles to adjust your training max weight each day?
I am not currently changing my Max based on them as have only really been doing them a few sessions but as I get more comfortable with how hard/easy they feel will look at adjusting my max. Are you incorporating them at all in your training?
It was something I read on the Web site made me think people work up to a single at 8rpe then use that weight to determine the weight for the work sets that day. I havenāt done this but did adjust my maxes a bit at the beginning.