Oct 7: w6d1

Bench: x3 @9 drop
245x3
265x3
285x3 PR @9.5 third rep a litttle harder than I would have liked but still a PR triple
270x3

Larsen press: x3 @9 drop
225x3
245x3
255x3 @8.5
245x3

Squat: x3 @9 drop
365x3
385x3
405x3 ties PR but at lower RPE
385x3

Oct 8: w6d2

Sumo DL: x3 @9 drop
405x3
440x3
475x3
440x3

2 ct pause bench: x3 @8, repeat
225x3
245x3
255x3
255x3

Pause squat: x4 @9 drop
275x4
315x4
340x4
315x4

Oct 10: w6d3

Bench: x1@8, x5 @10
290x1 smoked it
225x5
260x5
275x5 PR
255x5

Incline bench: x4@8, repeat (substituted for OHP)
185x4
205x4
215x4
215x4

Squat: x4 @8, repeat
315x4
340x4
365x4
365x4

Oct 11: w6d4

Red SS bench: x4 @9 drop
265x4
285x4
300x4 @8.5
285x4

Conventional deficit DL: x4 @9, drop
365x4
405x4
425x4
405x4

DB row: x8 @8, repeat til @9
80x8
100x8
100x8
100x8

Congrats on the bench PR!

Thanks, the 5th rep was not a huge grind like I was expecting and a 6th rep was possibly there

Oct 14: w7d1

Bench: x1 @8, x5 @9 drop
290x1
225x5
245x5
265x5
250x5

3ct pause bench: x2 @9, drop
245x2
265x2
275x2
260x2

Squat: x1 @8, x5 @9, drop
405x1
315x5
345x5
370x5
355x5

Oct 15:w7d2

Sumo DL:x1 @8, x5 @9, drop
480x1 felt easy, maybe 7.5
405x5
445x5
425x5

CGBP: x4 @9 drop
225x4
245x4
265x4
250x4

Squat: x5 @8, repeat
300x5
325x5
350x5
350x5

Oct 17: w7d3

Bench: x1 @8, x6 @10
290x1
235x6
250x6
265x6
250x6

Incline: x4 @8, repeat
185x4
205x4
215x4
215x4

Pause squat: x4 @9, drop
315x4
335x4
355x4
335x4

Oct 18: w7d4

Red SS bench:x4 @9, drop
255x4
280x4
305x4
285x4

Sumo deficit DL: x4 @9, drop
365x4
405x4
435x4
405x4

Chin-ups: x5 @8, repeat
Bwx5
+25x5
+35x5
+45x5x2

Gonna skip week 8 bc I forgot to give myself a week to taper before I max out. Need to finish everything before thanksgiving

Oct 22:w9d1

Bench: x3 @9, drop
245x3
265x3
285x3
265x3

3 ct pause bench: x2 @9 drop
245x2
265x2
275x2
265x2

Squat: x3 @9 drop
365x3
385x3
410x3 PR
385x3

Oct 23: w9d2

Sumo DL:x3 @9, drop
405x3
455x3
475x3
445x3

CGBP: x4 @9 drop
225x4
245x4
265x4
250x4

Didn’t have time to squat. Kinda had to rush this workout

Oct 25:w9d3

Bench: x1 @8, x6 @10
295x1 @8.5/9 did not move great, should prob stick with 285-290
225x6
245x6
270x6 @100 last rep was a super grind, prob shouldn’t even count it since my butt came off the bench
250x6

Squat: x4 @9, drop
315x4
345x4
365x4
385x4 @8.5
365x4

Incline DB: x4 @8, repeat (OHP still not feeling good on shoulders)
90x4
100x4
110x4
110x4

Oct 26: w9d4

May have injured my shoulder last night somehow. Had some impingement on my rear delt last night. I haven't been logging it, but I have been doing a ton of facepulls and band pullaparts between bench sets. Because I bench every workout, that means I have been doing these a ton so it might be an overuse issue. There isn't a ton of pain and I have decent range of motion so I think and hope its just a minor strain. The only motion that really causes the impingement is external rotation. I decided to play it safe and not bench today and hope everything is fine by Monday.

snatch grip block pull: x6 @9, drop
275x6
315x6
345x6
315x6

still hate these

t bar row: x8 @8, repeat (weight does not include the bar)
100x8
150x8
175x8
175x8

did a bunch of pressdowns/curls since I wasn't doing SS bench

Oct 29: w10d1

Shoulder felt fine, no pain at all

Bench: x1@8, x5 @9 drop
285x1
225x5
245x5
265x5
250x5

2 ct pause bench: x3 @9 drop
225x3
245x3
265x3
250x3

Squat: x1 @8, x5 @9 drop
405x1
315x5
345x5
375x5
350x5

Good deal on the shoulder

I assume you're testing 1RMs at the end of this cycle? Any thoughts as to what your targets are going to be? Will we get video?

yea, next week I have doubles on the main lifts, then I'm going to taper and test each max on a different day right before Thanksgiving. Squat will prob be 405/435/450-455, bench 285/300/315, and DL 485/515/545. Video will depend on who is with me. Kinda looking forward to this program being over, feel like my body is falling apart and CNS is fried.

I didn't realize until I was on Sheiko how hard RPElf was hitting my CNS, too. What kind of rests are you taking on average between top sets?

A deload week might do you well

Very curious to see what #s you put up. Good luck!

Normally rest 3-4 minutes I think but don’t time it. Prob closer to 3 for bench and 4 or 5 for sq/DL. I do need a deload but gonna try to finish these last two weeks and then taper before I max. I’ll be off for several days around thanksgiving bc we will be traveling

Yes, for sure AFTER you test maxes!!!

Do you have the taper week part of the programming? Monte should have it if you've been getting the programming from him.

He didn’t send me that part. But the plan after the last workout is off that weekend, openers (92%) Monday, off Tuesday, 80% Wednesday, off Thursday, max squat Friday, bench the following Monday, DL Tuesday or Wednesday

Sure man.

The taper part of the program is p simple anyway and very similar to what you're already planning.

You turn the final d1 x2 into your last heavy day. Then on the new d2, you work up to your opener. New d3, work up to your final warmup. Then next time perform same d1 but as X1.

Have you done maxes like this before? Just curious if you know from experience that you'll do better if you separate the max lifts into different days.

yea, I typically test the lifts on separate days to maximize results. I tapered and tested the maxes the same way after the general intermediate RPE program and saw big jumps in all three lifts.

Oct 30: w10d2

sumo DL: x1 @8, x5 @9 drop
475x1
365x5
405x5
435x5
405x5

2 ct pause bench: x3 @8, repeat
225x3
245x3
255x3
255x3

pause squat: x4 @9, drop
315x4
335x4
315x4

Nov 1: w10d3

Bench: x1 @8, x5 @10 drop
285x1
225x5
250x5
275x5
255x5

Incline bench: x4 @8 repeat
185x4
205x4
225x4
225x4

Squat: x4 @8 repeat
315x4
340x4
365x4
365x4

Nov2: w10d4

red SS bench: x4 @9 drop
245x4
265x4
285x4
305x4
290x4

deficit sumo DL: x4 @9 drop
365x4
405x4
425x4
405x4

cable rows: x8 @8 repeat
160x8
180x8
200x8
200x8