You’re a savage.
I like that about you.
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Thursday 23rd July - week 3
Bench
Bar x 10
70 x 5
90 x 3
100 x 1
110 x 1
117.5 x 1 (259 lbs) RPE 9.5 pretty solid rep, Nice pause and went up ok. Little slow.
112.5 x 4 (248 lbs) RPE 10
112.5 x 4 RPE 9.5,
112.5 x 3 RPE 9.5
112.5 x 3 RPE 10 grinder
First set was slow. So were the rest LOL !
Squat
Bar x 10
70 x 5
90 x 3
Belt on (no knee sleeves)
110 x 2
122.5 x 6 x 3 sets (270 lbs) RPE 7, 7, 7
Kept chin down a bit better tonight. Reps felt pretty solid.
Bent row
85 x 10 x 4 sets
Pull ups
3 sets - 6, 6, 6
SS hanging knee raise - 15, 15, 15
Happy with the session overall. Bench wasn’t pretty but it was hard work. Squat was solid and the rest was pump work for that big back look !!
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Hah, that is a tough benching session when all the RPE is over 9! Some really good numbers though, that is for damn sure.
Thanks mate. Some days everything just moved slow and feels heavy. Been pretty tired this week between. The new puppy, Home schooling the kids And working afternoons, I am really busy. This is the first week so hopefully body will adjust and get used to it. Either that or I’ll just get even more tired!!
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Friday 24th July - week 3
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 1
160 x 1
177.5 x 1 (391 lbs) RPE 7 OK
147.5 x 5 325 lbs) RPE 5
147.5 x 5 RPE 5
147.5 x 5 RPE 5
147.5 x 10 RPE 7
Up for it tonight. Last set was supposed to be 5 reps but I’ve been reading too much @T3hPwnisher @Frank_C @dagill2 @Koestrizer @Cyrrex and @kleinhound and got all excited !! Grip was starting to go an last couple of reps and lungs were pumping but the speed was still ok. All reps were from dead stop. Enjoyed these.
Squat 310
Bar x 10
70 x 5
90 x 3
112.5 x 4 x 3 sets (248 lbs) RPE 8, 8, 8
Weight felt light but these always feel like an 8 RPE, that’s probably cause I hate them !! That lower back pump probably didn’t help.
Bench 310 (3 sec down, 1 sec pause, Imagine you t shirt is made of glass).
Bar x 10
70 x 5
90 x 2
92.5 x 6 reps x 3 sets (204 lbs) RPE - 9, 10, 10
First 2 reps feel easy and then bam! Fk these are hard!!
One arm Cable row
41 x 11 reps (just for @dagill2 and @Cyrrex) x 4 sets
Bloody good session tonight. Week 3 of 5 is a little dip in volume to get ready for the last 2 weeks. The body can tell it’s a little less volume. Feels good. Sore, stiff, aching but still good.
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Dang, that was like 2 or 3 sessions in one!
Just trying to outwork you my friend 
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I think you are already doing that, generally speaking.
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Don’t sell yourself short. I read your pull up or OH sessions and it makes me want to curl in a ball. Lol
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Strong work, mate!
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Videos or it didn’t happen.
Awesome work man. Even the strong get tempted sometimes.
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Off program work hit different. Satisfaction and fatigue wise lel
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Can’t let you have all the fun and all the gainz !!
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It’s always a good feeling when your last set feels easy enough to blow past your planned reps.
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Strong work mate, great job on the Deads
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I couldn’t help but wonder if that burning, aching lower back pump protects your lower back while squatting. Regardless, great session!
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Felt good yesterday but got a rude awakening today. Legs and hips are sore and just walking the dog gave me a serious back pump. Looks like I will be doing lots of stretching and having a salt bath tomorrow. 
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I don’t understand your program at all, but you’re moving some solid weight at relatively low RPE - great stuff
It’s just a simple block periodisation plan.
I train 3 days a week. The program is built around the big 3 (squat, bench and deadlift). I have a squat day, a bench day and a deadlift day. But I squat 3 days a week and bench 3 days, deadlift 1.
For squat and bench I have a heavy day, a light day and a technique or weakness day.
Monday
Heavy squat - work up to a heavy single, then 4-5 sets of 4 reps.
Light bench - 3-5 sets - 8 reps
Accessories
Bulgarians
Close grip bench press
Thursday
Heavy bench - work up to a heavy single, then 4-5 sets of 4 reps.
Light squat - 3-5 sets - 6 reps
Accessories
Bent over rows
Pull ups
Abs
Friday
Deadlift - work up to a heavy single, then 4-5 sets of 5 reps.
Squat technique (tempo pause at the moment)
Bench technique (tempo pause at the moment)
Accessories
One arm cable rows
The blocks are either 3 weeks then a deload or 5 weeks and then a deload. The weight (%) progresses over the week.
After the deload, the weight increases slightly and it all starts again.
6 Likes
Untrue…
But thanks for laying it out! At some point I’m going to actually commit to trying to get a bit stronger, rather than just running my mouth about it. I’m much more impressed with what folks advance do than how they look