Working out to look mediocre - Joe's log

[GrainsAndGains]

8/12/2021

Exercise	Weight	Sets	Reps	RPE	Comments
Safety Bar Front Squat	207.5	4	8-8-8-10	last set RPE 10
Chest Supported DB Row	47.5	4	11-10-11-11	n/a
Diamond Push Up	Bodyweight	4	18-14-14-13	n/a
Push Press	135	7 min density block	12-6-5-5-5-5-5-4	n/a	47 total reps
Seated Leg Extension (Left) Myoreps	32.5	6	20-8-6-5-4-4	n/a
Seated Leg Extension (Right) Myoreps	32.5	6	19-8-6-5-5-5	n/a

[GrainsAndGains]

8/14/2021

Exercise	Weight	Sets	Reps	RPE	Comments
Safety Bar Squat (singles)	265	1	1	warmup
Safety Bar Squat (singles)	285	1	1	RPE 8
Safety Bar Squat (singles)	305	1	1	RPE 10	PR
Safety Bar Squat (working)	245	5	5-5-5-5-7	last set RPE 10
Dumbbell Bench	60	5	7-7-7-7-11	last set RPE 10
Romanian Deadlift	242.5	4	7-7-7-10	last set RPE 10
DB Chest Flyes	37.5	4	10-10-10-10	n/a

[GrainsAndGains]

8/16/2021
embedding isn't working, but posting link to the 225 PR anyway: https://youtu.be/X37BlA76CJg

Exercise	Weight	Sets	Reps	RPE	Comments
TnG Bench	185	1	1	warmup
TnG Bench	205	1	1	RPE 8
TnG Bench	225	1	1	RPE 9.9	long-sought after PR
TnG Bench	177.5	5	5-5-5-5-7	last set RPE 10
Belt Squat (Landmine)	250	4	10-10-10-10	n/a	too heavy, felt fine but the belt broke
Dumbbell Overhead Press	42.5	4	7-7-7-10	last set RPE 10
Barbell Inverted Rows	Bodyweight	4	12-12-12-11	n/a

[GrainsAndGains]

8/17/2021

Exercise	Weight	Sets	Reps	RPE	Comments
Sumo Deadlift (singles)	335	1	1	warmup
Sumo Deadlift (singles)	355	1	1	RPE 7
Sumo Deadlift (singles)	375	1	1	RPE 8
Sumo Deadlift (singles)	400	1	1	RPE 9
Sumo Deadlift (singles)	420	1	1	RPE 10	Deadlift PR
Sumo Deadlift (working)	320	5	5-5-5-7	last set RPE 10
Close Grip Bench	160	4	7-7-7-9	last set RPE 10

[GrainsAndGains]

8/19/2021

Exercise	Weight	Sets	Reps	RPE	Comments
Safety Bar Front Squat	215	4	7-7-7-9	last set RPE 9
Chest Supported DB Row	50	4	11-10-10-12	n/a
Diamond Push Up	Bodyweight	4	17-15-15-12	n/a
Push Press	137.5	7 min density block	11-6-5-5-5-5-6-4	n/a	47 total reps
Seated Leg Extension (Left) Myoreps	37.5	6	17-7-6-5-4-4	n/a
Seated Leg Extension (Right) Myoreps	37.5	6	17-6-5-5-4-4	n/a

[GrainsAndGains]

Deload Week

8/21/2021

Exercise	Weight	Sets	Reps	RPE	Comments
Safety Bar Squat (working)	180	4	5-5-5-5	n/a
Dumbbell Bench	42.5	4	5-5-5-5	n/a
Romanian Deadlift	172.5	4	5-5-5-5	n/a
DB Chest Flyes	32	4	5-5-5-5	n/a

[GrainsAndGains]

8/23/2021

Deload week con'td

Exercise	Weight	Sets	Reps	RPE	Comments
TnG Bench	185	1	1	warmup
TnG Bench	205	1	1	RPE 8
TnG Bench	230	1	1	RPE one million	PR
TnG Bench	135	4	5-5-5-5	n/a
Dumbbell Overhead Press	32.5	4	5-5-5-5	n/a
Barbell Inverted Rows	Bodyweight	4	5-5-5-5	n/a

[GrainsAndGains]

8/24/2021

Exercise	Weight	Sets	Reps	RPE	Comments
Sumo Deadlift (working)	232.5	4	5-5-5-5	n/a
Close Grip Bench	112.5	4	5-5-5-5	n/a
Yates Row	95	4	5-5-5-5	n/a
Triceps Ext	EZ + 40	4	5-5-5-5	n/a

[GrainsAndGains]

8/26/2021

Last workout of deload week

Exercise	Weight	Sets	Reps	RPE	Comments
Safety Bar Front Squat	155	4	5-5-5-5	n/a
Chest Supported DB Row	32.5	4	5-5-5-5	n/a
Diamond Push Up	Bodyweight	4	5-5-5-5	n/a
Push Press	100	4	5-5-5-5	n/a

[GrainsAndGains]

8/28/2021

Exercise	Weight	Sets	Reps	RPE	Comments
Safety Bar Squat (singles)	295	1	295	RPE 9-10
Safety Bar Squat (working)	245	5	4-4-4-4-6	last set RPE 9
Dumbbell Bench	60	5	9-9-9-9-11	last set RPE 10
Snatch Grip Deadlift (doubles)	295	2	2-2
Snatch Grip Deadlift (working)	250	3	4-4-4
DB Chest Flyes	32.5	3	12-12-12
Seated Leg Extension (Right) Myoreps	40	6	17-6-5-5-4-4
Seated Leg Extension (Left) Myoreps	40	6	16-7-5-4-4-3

[GrainsAndGains]

8/30/2021

Exercise	Weight	Sets	Reps	RPE	Comments
TnG Bench (singles)	205	1	1	RPE 8
TnG Bench	185	4	4-4-4-4-7	last set RPE 10
Dumbbell Overhead Press	42.5	4	8-8-8-11	last set RPE 10
Standing Ham Curl	12.5	4	12-12-12-12	n/a
Pin Safety Bar Squat	275	4	3-3-3-3	n/a	really hard

[GrainsAndGains]

8/31/2021

Exercise	Weight	Sets	Reps	RPE	Comments
Sumo Deadlift (singles)	385	1	1	RPE 8.5
Sumo Deadlift (working)	335	4	4-4-4-6	7.5-8-8-10
Close Grip Bench	165	4	6-6-6-8	last set RPE 8.5
Barbell Inverted Row	Bodyweight	4	12-10-10-9	n/a

[GrainsAndGains]

9/2/2021

Exercise	Weight	Sets	Reps	RPE	Comments
Low Bar Barbell Squat (singles)	305	1	1	RPE 8.5
Low Bar Barbell Squat (singles)	315	1	1	RPE 9.5
Low Bar Barbell Squat (singles)	330	1	1	failed
Low Bar Barbell Squat (working)	250	2	5 reps, 10 reps	last set RPE 8
Low Bar Barbell Squat (working)	275	1	5 reps	RPE 9
Push Press	135	7 min density	12-6-5-5-5-5-4-4	n/a	46 total reps
Chest Supported DB Row	52.5	4	10-10-10-10	n/a

[GrainsAndGains]

9/4/2021

Exercise	Weight	Sets	Reps	RPE	Comments
Safety Bar Squat (singles)	285	1	1	RPE 8.5
Safety Bar Squat (working)	260	5	3-3-3-3-5	last set RPE 9.5
Dumbbell Bench	62.5	5	8-8-8-8-10	last set RPE 10
Deficit Deadlift (3")	275	4	6-6-6-8	last set RPE 7-8
DB Chest Flyes	30	4	12-12-12-12	n/a

[GrainsAndGains]

9/6/2021

Exercise	Weight	Sets	Reps	RPE	Comments
TnG Bench (single)	210	1	1	RPE 8.5
TnG Bench (working)	190	7	3-3-3-3-3-3-5	last set RPE 10
Standing Ham Curls	17.5	4	12-12-12-12	n/a

[GrainsAndGains]

9/7/2021

Exercise	Weight	Sets	Reps	RPE	Comments
Sumo Deadlift (singles)	365	1	1	RPE 8
Sumo Deadlift (working)	340	5	3-3-4-3-3	last set RPE 9
Close Grip Bench	170	4	5-5-5-8	last set RPE 10
Barbell Inverted Row	Bodyweight	4	12-11-10-10	n/a

[GrainsAndGains]

9/9/2021

Exercise	Weight	Sets	Reps	RPE	Comments
Low Bar Barbell Squat (singles)	300	1	1	RPE 8
Low Bar Barbell Squat (working)	265	5	4-4-4-4-6	last set RPE 9.5
Push Press (single)	175	1	1	RPE 9.5	PR
Push Press	137.5	7 min density	13-4-5-5-5-4-4-2	n/a	43 total reps
Chest Supported DB Row	47.5	4	12-12-12-12	n/a
Seated Leg Extension (Right) Myoreps	42.5	6	17-6-5-4-5-3	n/a
Seated Leg Extension (Left) Myoreps	42.5	6	18-6-5-5-4-4	n/a

[GrainsAndGains]

9/11/2021

Exercise	Weight	Sets	Reps	RPE	Comments
Safety Bar Squat (singles)	295	1	1	RPE 9ish
Safety Bar Squat (working)	265	6	4-4-3-3-3-4	last set RPE 9.5
Dumbbell Bench	65	5	8-8-8-8-10	last set RPE 10
Deficit Deadlift (3")	285	4	6-6-6-8	RPE 6-7-7-8.5
DB Chest Flyes	32.5	4	12-11-11-11	n/a

[GrainsAndGains]

Getting back to training after fucking up my back a few days ago. Starting out relatively light, still don't feel like deadlifting or squatting to depth.

Touch and Go Bench, Feet Up (HVLF session)
5 x 5 @ 140
8 x 5 @ 150

pretty easy, last set was probably no higher than RPE 6-7 but 13 sets seemed like enough

Box Squats 18" with Safety Squat Bar
4 x 10

these weren't so bad, some decent quad stimulus. might just LP this until my back feels better.

20 minute row about 4.1K

[GrainsAndGains]

Touch and Go Bench, Feet Up (HVLF session) @172.5
10 x 3
5 x 2
1 x 7, RPE 9-10

Safety Bar Squat 4 x 4 @ 225 (back slowly feeling better, might just LP it for a bit)
DB Flyes @ 32.5, 4 x 15 (reduced the weight, increased the reps)

Rack Pulls at around knee height @ 365 - 4-4-4-8

Never really done these before but I might need to add them as a deadlift assistance exercise. Felt some pretty intense stimulus in my lower lats.