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Bench Press: 215 x 5; 240 x 3; 270 x 1 RPE: 5, 7, 7/8. That single was either a high 7+ or a low 8-. I think a double was possible, but it wasn't part of the program this time around. Per Strong, the app I use both on my watch and on my phone to track workouts, that 270 single was a PR. I...

Squat: 245 x 5; 275 x 3; 310 x 1 Belt + knee sleeves for the work sets. RPEs: 5, 7, 6. Deadlift: 220 x 10, 10, 10, 10, 10 My grip was an issue on set five from rep 7 on. Cardio test after set 2. Standing Calf Raise: BFR: 227 x 20, 10, 10, 10 I haven't used the BFR pattern in a while for my...

Yesterday Deads: 275, 295, 310 x 3 Belt + calf sleeves for work sets. RPEs: 5, 7, 8 Squats: 200 x 10, 10, 10, 10, 10 Massive cardio. Knee sleeves only. Standing Calf Raise: 207 x 20, 20; 182 x 48 (Eric) I finally got through most of the Eric pattern. The first two sets had me close to...

OHP: 130, 140, 150 x 3 RPE: 5+, 6+, 8. This is the heaviest I've been in triples world in a long time. Bench Press: 175 x 10, 10, 10, 10, 10 TUT WG PD: 145 x 4; 150 x 3; 155 x 2 Minimum 10-count on the eccentric. Reps start after a fresh breath at the top of the ROM—a full stop between reps...

Hey, when a man needs to pull, a man pulls. Nice work, sir. In regard to the WG OHP - I get it. My OHP deltoid activation is something I've played with for years.

Bench Press: 230, 240, 255 x 3 RPE: 6, 7+, 8+ respectively. This lift is an enigma. OHP: 100 x 10, 10, 10, 10, 10 No RP's! All sets were complete. The last reps of the last set constituted an RPE of 8. Chins: BW x 6, 5, 3 All reps from a dead hang, to the sternum. Grip became a thing in...

How does the WG OHP hit your delts, Jester? Any major difference when compared to shoulder-width pressing?

Finally - a midweek start to a four-day split. Squat: 260, 275, 295 x 3 RPE 5,6,8 respectively. Knee sleeves and my belt were used. Deadlift: 215 x 10, 10, 10, 10, 10 Shin sleeves only. Again, cardio + grip fatigue after set 3. Decline Press Situp: 20 x 8; 30 x 5, 3 Russian Twist: 10 x 10...

Hey @Jester - If you're going for low reps (3-4), I'd say 90% of the 10RM. For more moderate reps (5-6), I stick more in the 60-70% of my 10RM. The issue is bicep fatigue; it's super easy to get hurt if you go too heavy here. Today: Deadlift: 260, 275, 295 x 5 RPE of 5, 6, 7 respectively...

OHP: 125, 130, 140 x 5 RPE: 5, 6, 7 respectively. Felt really solid. Bench Press: 170 x 10, 10, 10, 10, 10 I need to admit that I was all in my head about these sets. I got through all five without RPs—and was not so happy with the mindset. The last two sets were definitely challenging, but...

I'm really not sure, Jester. This first week is 75%, 80% and 85% of the working max for the 5 sets. Could be that I'm still a bit low in my calculation, but I'll know that likely next week as the loads get into the 90's. Bench Press: 215, 230, 240 x 5 RPE here was 6-7-8 respectively. OHP...

Month 2 Begins... Squats: 245, 260, 275 x 5 Belt + knee sleeves. All three sets were doable with a max RPE of 6. Deadlift: 210 x 10, 10, 10, 10, 10 So, this month the "primary" assistance lift gets moved up to a starting point of 60% of the working max. This was cardio; I was huffing but...

End of Deload Week 1... Deadlift: 200, 220, 235 x 5 GHR: BW x 5; +10 x 3 | Hang TTB: 5, 7 Standing Calf Raise: BFR: 2727 x 30, 15, 15, 15; 257 x 30; 247 x 15; 227 x 15, 15 Um, wow! This was a crazy hard set! My 257 set was heavily RP'd and the last three sets were tough. Next week I move...

How are you feeling now, Mick?

What changed in your stance, Jester?

OHP: 90, 100, 105 x 5 W Raise: 20 x 12; 30 x 10 I've seen this movement also called "Superman" but I think the way I do it is more aligned to the W idea. Lying on a slightly inclined bench, raise DB's to shoulder-height, palms down. Extend arms horizontally out following a natural path...

Bench Press: 165, 180, 195 x 5 T2Y: 30 x 5, 5 Isolateral, Isometric Chest Supported DB Row: 80 x 8, 8 I have no idea what to call these things. Get into position, row up your right arm, hold, row up the left, drop the right while holding the left, repeat. Rep count is based on both arms...

I hope she feels better soon, Jester!

Deload Week! Squats: 165, 180, 195 x 5 Knee sleeves were used for the work sets. Press Decline Situp: 20 x 8, 6 Seated Calf Raise: 115, 125 x 12 | Back Hyper: 12, 12 Treadmill Walking: 20:00, 1.0 mi. In many ways, this is going to be a snoozefest this week.

End of Month 1 Heavy... Deadlift: 250 x 5; 285 x 3; 320 x 1 Belt + shin/calf sleeves for work sets. Both the triple and single sets were at an RPE of about 6. Squats: 175 x 10, 10, 10, 10, 10 Things are only going to get more interesting from here in month 2. The last set of 10 was easily an...