Thanks

W1d1:

Squat: x1 @8, x4 @9
425x1
345x4
365x4
385x4

Bench: x1 @8, x4 @9
295x1
245x4
260x4
270x4

3 ct pause bench: x5 @9
205x5
225x5
235x5

Oct 29: w1d2

Floor press: x4 @9
225x4
245x4
265x4
275x4

Sumo dL: x1 @8, x4 @9
495x1 @7.5
405x4
440x4
475x4

Didn’t have time to front squat and lower back was fried anyway

Oct 31: w1d3

Our daughter has decided it would be fun to be wide awake from 12-2am lately. Great! Thought today’s session would suck from the lack of sleep but it went pretty good.

Bench: x6 @10
225x6
245x6
265x6

Pin squat: x5 @9
275x5
295x5
315x5
335x5
355x5

Did not expect to go this heavy. Last cycle top set was 315x5. Not sure if I was being lazy then or maybe the pins were a smidge higher today. At a new gym in a different rack so not sure.

OHP: x6 @9
135x6
145x6
155x6

Nov 1: w1d4

CGBP: x6 @9
225x6
240x6
255x6

Deficit sumo DL: x5 @9
365x5
405x5
435x5

snatch grip SLDL: x6 @9
275x6
315x6
345x6

Did some cable rows and curls as well. Also doing facepulls or band pullaparts every session between bench sets but not logging it

Nov 4: w2d1

Bench: x1 @8, x5 @9, drop
295x1
240x5
255x5
270x5
255x5

2 ct pause bench: x4 @9, drop
225x4
235x4
245x4
235x4

Squat: x1 @8, x5 @9, drop
425x1 prob closer to 7 than 8, need to start videoing
335x5
365x5
385x5
365x5

Nov5: w2d2

Pin press mid range: x3 @9 drop
255x3
275x3
295x3
275x3

Sumo dL: x1 @8, x5 @9, drop
495x1
405x5
435x5
465x5
435x5

3-1-0 tempo squat: x7 @9
225x7
245x7
265x7

Nov 7: w2d3

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

Pause bench: x5 @9
225x5
240x5
255x5 @8.5
245x5

Close grip incline: x7 @9
155x7
170x7
185x7
195x7
185x7

Nov 8: w2d4

Rack pull (knee height): x4 @9 drop
455x4
495x4
545x4
585x4 PR
545x4

Db row: x7 @9 drop
90x7
100x7
110x7
120x7
110x7

Skull crushers: x7 @9 drop
75x7
95x7
105x7
95x7

Curls, pressdowns

Nov 11: w3d1

Squat: x1 @8, x3 @9 drop
425x1 @6.5
455x1 @8, most I’ve done for @8 single by about 20 pounds
375x3
405x3
435x3 PR
405x3

Bench: x1 @8, x@9 drop
300x1
245x3
265x3
285x3
265x3

3 ct pause bench: x5 @9
225x5
235x5
245x5

Strongest squats have felt and one of my best workouts

Nov 12: w3d2

Floor press: x4 @9 drop
245x4
265x4
280x4
265x4

Sumo DL: x1 @8, x3 @9 drop
515x1
435x3
465x3
495x3
455x3

Front squat: x5 @9
205x5
225x5
245x5

Nov 14: w3d3

Pin squat: x5 @9 drop
315x5
340x5
365x5
335x5

Bench: x8 @10 drop
225x8
240x8
250x8
225x8

OHP: x5 @9
135x5
145x5
155x5

Nov 15: w3d4

CGBP: x5 @9 drop
225x5
245x5
265x5
245x5

Conventional deficit DL: x5 @9 drop
365x5
405x5
425x5
405x5

Didn’t do snatch grip SLDL, lower back was pretty fried. Finished up with cable rows, curls, pressdowns

Getting pretty strong it looks like, good stuff

Wow your bench is getting strong. Good work!

Thanks man

Thanks, trying to catch up to you bro

Nov 18: w4d1

Squat: x1 @8, x4 @9
435x1
365x4
385x4
405x4

Bench: x1 @8, x4 @9
300x1
245x4
265x4
280x4

2ct pause bench: x3 @9
225x3
250x3
275x3

In a rush today so didn’t do any backoff sets

Nov 19: w4d2

Pin press (mid range): x2 @9 drop
275x2
295x2
315x2
325x2
315x2

Sumo DL: x1 @8, x4 @9 drop
525x1
425x4
455x4
485x4
455x4

No time for tempo squats

Nov 20:w4d3

Maybe the strongest I’ve ever felt. Slept like 9-10 hours last night for the first time in forever. Exceeded all my expected top sets and PR’d every lift.

Pause bench: x4 @9 drop
245x4
260x4
275x4
285x4 PR
265x4

I did 280x4 touch n go on Monday lol. 275x4 paused was easy, like 7.5 if I had to guess

Close grip incline: x6 @9
175x6
190x6
205x6 not @9 yet
210x6

Pause squat: x3 @9 drop
315x3
345x3
375x3
395x3 PR
365x3

Nov 22:w4d4

Close grip floor press: x6 @9 drop
225x6
245x6
265x6
245x6

Rack pull from knee: x3 @9
495x3
545x3
585x3
605x3 PR

Db row: x6 @9 drop
100x6
110x6
120x6
110x6

Some curls and pressdowns

Crushing it dude

Thanks man

Nov 25: w5d1

Messed up rep scheme on bench. Thought it was triples @9 but it was supposed to be x7 @10. I’ll just switch it with Wednesday and do x7 then

Bench: x1 @8, x3 @9 drop
305x1 moves really good, was tempted to throw three plates on but didn’t
265x3
280x3
300x3 @10 PR
275x3

So I was gonna do 295x3 but bumped it to 300 after 305 moved so good. This turned out to be a mistake. Still got all 3 for a PR, but I misgrooved the third and had to grind it out

CGBP: x5 @8 repeat
225x5
235x5
245x5x2

Squat: x1 @8, x3 @9 drop
445x1 @crushed it
465x1 @? First time I felt the difference with using bumper plates. With this much weight and plates going to the end of the bar it was pretty bouncy and the whip coming out of the hole threw me off but I still got it without too much of a grind. Gonna use hex plates only moving forward
375x3
405x3
440x3 PR
405x3

Nov 27: w5d3

Bench: x7 @10 drop
225x7
245x7
265x7 @9 good sign this is sub 10, could maybe have done 275x7
245x7

Sumo dL: x1 @8, x3 @9 drop
525x1
445x3
475x3
505x3 think this is a PR, have done 500x3 before
465x3

OHP: x5 @8 repeat
135x5
145x5
155x5x2

Front squat: x5 @8 repeat
205x5
215x5
225x5x2

I really hate front squats. The weight is a joke for my legs but hard to judge RPE. I can’t get in rack position so the limiting factor is the bar rolling off my chest. It’s just really uncomfortable on my shoulders. Prob gonna sub in paused high bar or something going forward

Nov 29: w5d3

Pretty tired today. Our daughter is going through an 8 month sleep regression and is up multiple times a night, sometimes for over an hour. If any of you guys with kids have advice, that would be great. We have tried everything we can think of. My wife is out of town for work next week so that will be rough.

Pin press (chest level): x4 @9 drop
245x4
260x4
275x4
260x4

2 ct pause squat: x4 @9 drop
315x4
340x4
365x4
345x4

Lower back was bothering me so didn’t do SLDL. Finished up with rows and arm stuff

My daughter never slept through the night once until she was over a year old. My ex-wife and I were walking zombies for the better part of that year. I have no advice, sorry. Just know that you're not alone.

Nice work in here though - lots of PRs and some pretty significant weights!

Mainly just strictly adhering to a schedule helped us, in addition to being on the "let them cry it out so they learn to self soothe" side of things.