Sept 25:

squat: 86% x3x5
350x3x5

bench: 75% 6x4
205x6x4

chest supported row (unilateral): 5x5 RPE 8.5
4.5p x 5
4.5p x 5
4p x 5 x 3

CGBP: 5X5 RPE 8
195x5
195x5
185x5x3

went straight from bench to CGBP and row supersetted bc of time

Sept 26:

bench: 83% 4x4
230x4x4 easy

sumo DL:87% 2x4
395x2x4

bent over row: 6x4 RPE 9
205x6
195x6
195x6
195x6

beastly stuff in here. How often do you test maxes / go for PRs in your program?

thanks, this one is 10 weeks and I'm in week 6 so ill test my 1RM in about a month

Sept 28:

squat: 81% 5x3
325x5x3
these felt pretty good, first set had 3+ reps in the tank, might have been good for 10

OHP: 6x3 RPE 8.5
145x6
135x6
135x6

chest supported HS row (unilateral): 8x4 RPE 8.5
4p x 8
3.5p x 8 x 3

some pullups

Sept 29:

Bench: 87% 3x5
240x3x5

Paused sumo DL: 78% 2x3
355x2x3

Bent over row: 5x5 RPE 9
225x5
215x5
215x5
205x5
205x5

CGBP: 3x3 RPE 9
235x3x3

Didn't lower the weight bc didn't think I was quite @9 on the first. Will prob do 245 next time then lower to 235

went to Octoberfest in Stuttgart Saturday, thought today would suck but actually went pretty well.

squat:89% 2x4
360x2x4
these all felt good

bench: 77% 6x4
215x6x4

chest supported HS row (unilateral): 5x5 RPE 8.5
4.5p x 5
4p x 5 x4

CGBP: 5x5 RPE 8
205x5
195x5x4

Oct 3:

bench: 85% 4x4
235x4x4

sumo DL: 90% 1x4
410x1x4

bent over bb row: 5x4 RPE 9
225x5
215x5x3

Oct 5:

OHP: 6x3 RPE 8.5
145x6
135x6
135x6

squat: 84% 4x3
340x4x3

these felt pretty terrible. tired, lack of motivation and legs still tired/sore from the heavy DL singles on Tuesday. still did them all but shouldn't be anywhere near this hard.

cable row: 8x4 RPE 8.5
200x8
190x8x3

some pullups

Oct 6:

Bench: 90% 2x4
250x2x4
All pretty easy, first set @7.5

Paused sumo DL: 81% 2x3
370x2x3
Also pretty easy

BB rows: 4x4 RPE 9
235x4
225x4x3

CGBP: 2x4 RPE 9
260x2 more like 9.5
250x2
250x2
245x2

Did 250 before 260 thinking I'd be @9 but they went up fast and smooth and was more like RPE 8

Oct 9: everything felt good today

Bench: 81% 5x3
225x5 RPE 6/sub 6
225x5 RPE 7
225x5 RPE 8

Squat: 93% x 1, 87% 2x2
380x1 RPE 7.5
355x2x2

Unilateral chest supported HS row: 5x3 RPE 8.5
5p x 5
4.5p x5x 2

CGBP: 5x3 RPE 8
215x5
205x5
205x5

Oct 10:

Bench: 87% 3x3
245x3x3

Sumo DL: 93% 1x3
425x1 double over hand, soft lock out bc started to lose grip
425x1 same thing
425x1 switched to mixed grip and it went up fast and smooth

Bent over rows: 5x3 RPE 9
225x5
215x5
215x5

That's a big deadlift and squat bro. You in the bigboy weight division (200+)?

yea, currently around 208

Oct 12:

Squat: 86% 3x3
350x3x3
Just like last Thursday's session, these felt heavy/bad. Just still fatigued from Tuesday's heavy DLs. Squats on Monday always feel great

OHP: 6x3 RPE 8.5
145x6
135x6
135x6

Unilateral HS row: 8x3 RPE 8.5
4p +10 x 8
4p x 8
4p x 8

One more heavy bench session tmrw and then will be testing 2-4 RM next week. Then off for a few days and will max out

Oct 13:

Bench: 93% X1, 90% 2x3
260x1 RPE 7.5/8
250x2x3

A couple sets of chin-ups

CGBP: 2x3 RPE 9
255x2
245x2
245x2

Supersetted in some hammer curls

Oct 16:

Squat testing: 98% 2-4 RM
395x3 PR

Will prob shoot for 420ish next week

Unilateral HS row: 5x3 RPE 8.5
4.5p x 5
4p x 5
4p x 5

DB hammer curls
Up to 50s

Awesome PR! Video?

thanks. no video but will try to get some when I max out next week. how do I post videos on here? I am terrible with this kind of stuff. also, does anyone know how to blur/black out a face on a pic? Have a client who has gone from 27% bf to 13.5% bf in 3 months but need to block out his face to use his pic

Take a video, upload it to YouTube and post the link. If you want the video embedded in your post, copy the YouTube link after the last slash and put it between .

Congrats on the PR BTW!

thanks jd

Oct 18: BW 206- somehow losing weight despite eating a ton.

bench: 98% 2-4 RM
265x3 PR
pretty sure this is a PR, did 275 x2 earlier this year but don't think I ever did 265 for 3. butt came off the bench on the 3rd rep but whatever

OHP: 3-5 RM
160x4
prob some kind of weird PR bc I have never done 165x4. don't know if I'm any stronger because I did 155x5 earlier this year. I was a bit heavier then tho

off tomorrow and then DL on Friday. will do 435-440 for 2-4 RM

Oct 20:

max effort sumo DL: 98% 2-4 RM
440x3 PR

first time using straps and def helped. last warmup at 405 flew up like a speed rep. first rep at 440 moved good, second was hard and on the 3rd rep form broke down. shoulders got pulled forward causing upper back to round but grinded it out. lower back is pretty sore right now. its mostly in the erectors and no pain by the SI joint so should be ok but we'll see how I feel tomorrow.

CGBP: 3-5 RM
245x3 lol
this sucked. was pretty fried after the DL set and did max effort bench and OHP on Wednesday so not really surprising.

Off for the next 4 days, taking a trip with the wife for our one year anniversary and then will text maxes when I get back.

Took off the last 4 days to take a trip to Paris with my wife for our one year anniversary.

Squat max:
Warmups
385x1
405x1
420x1 PR +15 lbs and first ever 2xBW squat

Did some easy bench bc I didn't want to go 9 days without benching before maxing out on Friday. So just worked up to a very fast, easy single at 255.
185x5
225x1
255x1 RPE 7

Supersetted some HS rows and curls

Grats! 2x bw squat is a nice milestone.

Thanks rav!

Oct 27: max bench
265x1
285x1
290x1 PR +5
Estimated 1RM at start of the program was 275, so +15 for the program but just a 5 lb PR.

After this did some light DB bench, pull-ups, and arm stuff. Max DL on Monday