Bench Press
20 x 8
70 x 5
100 x 3
120 x 3
130 x 2
140 x 1
150 x 1
130 x 5
Squat
20 x 8
60 x 5
100 x 5
130 x 3
150 x 3
170 x 1
190 x 1
200 x 1
170 x 3
Good session overall. I figured I can squat a little deeper and ‘neater’ if I point my toes out a little more, though I feel a little weaker out of the hole. Going to stick with what feels like better form and hopefully despite being weaker short term I can take it further long term
Bench Press
20 x 8
70 x 5
100 x 3
120 x 3
130 x 2
140 x 1
Squat
20 x 8
60 x 5
100 x 5
130 x 3
150 x 3
170 x 1
190 x 1
200 x 1
Lower back a bit tired from deadlifts yesterday so no back off sets for squats
Still a weird pain in my shoulder / trap / clavicle that I can’t identify, doesn’t hurt specifically when I bench but it does feel like it flares up after each set and when I re-rack the bar, so no top set or back-offs
definitely, seems to be one of the fundamental principals.
Basically you go in an work up to a ‘daily minimum’, a single you can hit on any day of the year so ~80-85% (it raises as a % of your 1rm as you progress).
Once you hit the daily minimum you ask yourself ‘how do I feel’. Feel good = keeping adding weight for heavier singles until you get to a daily max, a 1rm you can hit with no psych-up, and 100% confidence so typically ~95%.
Once you hit daily max, ask again ‘how do I feel’, thinking hips, back, shoulders etc depending on the lift. If you still feel good, you drop the weight 10-20% and do doubles or triples until you hit RPE9.
So the only prescription is daily frequency, other than that its entirely auto-regulated.
HIHF 8
Close Grip Decline Bench
60 x 8
100 x 3
110 x 3 x 3
High-bar Squat
60 x 8
100 x 5
140 x 5
160 x 3
180 x 1
190 x 1
170 x 2 x 2
Standing Ab Wheel
BW x 8 x 2
So I love high bar squats. Slightly weaker on them, 200 would probably have been a grind, but NOTHING HURTS. will probably squat high bar for most training sessions, with one low bar session a week to keep the movement pattern. Feels like I’ll be able to get much more training effect from it.
HIHF 10
Medium Grip Bench
60 x 8
100 x 3
120 x 3
130 x 2
140 x 1
150 x 1
Safety-bar Squat
60 x 8
100 x 5
130 x 3 x 3
Wow, safety bar squats look so easy. Dayum was I wrong. was planning on going up to a normal top si ngle, but my core was struggling at 130 so just stayed there for some tripples! Think that will hurt tomorrow.