Yep. That’s a captain’s log all right.

[JonnyRockets]

31/08
bench 100 x4,4,5
squat 115 x5,5,12
chins 12,5,5

03/09
bench 85 x8,8,12
squat 117.5 x5,5,12

[JonnyRockets]

5/9
Trying some different things for progression, today was: If I can get two extra reps on the last set whilst staying at or below RPE 9, then increase the weight next time.

Bench 92.5 x6,6,8

Also going to do more sets for deadlift. Took a load of weight off to adjust to extra sets.
Deadlift 120 x5,5,7

I think instead of the two extra reps thing, I'm just going to say that when the last set is RPE 7 or below, add weight next time. Obviously the intensity is going to be lower, so I may need to add sets to get enough stress.

[JonnyRockets]

Bench 100 x 4, 4, 4@8.5

Squat 120 x 5, 5, 5@6.5

Chins 10,7,6

DB bench 32 x 10 x3

[JonnyRockets]

In light of Nuckols’ new article I’m switching everything to 5 sets with the goal of the last set reaching around 3-4 RIR.

10/9
Bench 80 5x8
Squat 100 5x5

12/9
Bench 85 5x6
Deadlift 110 5x5

14/9
Bench 90 5x4
Squat 90 4x8

[JonnyRockets]

18/09

Bench 110 x 1, 80 5x8 last set 4+ RIR

Squat 120 x1, 100 5x5 last set 4+ RIR

Trying adding a heavyish single before the main lifts. Like the standard @8 but I won't necessarily increase it week to week, or base any training off of it, it's more just to be comfortable handling heavier weights. I'll maybe increase it 10-20kg at a time, when the next increment would be easy.

[JonnyRockets]

Bench 110kg x1, 85 5x6

Deadlift 160 x1, 110 5x5

Lat pulldown 5x10
Cunt flaps 3x10

[JonnyRockets]

Bench 110kg x1, 90 5x4
Squat 130kg x1, 90 5x8

Chins 6,6,6,4,4
DB Bench 34 3x6

Squat single felt heavier/slower than expected, really not used to heavier weights at the moment.

[JonnyRockets]

Bench 110kg x1, 82.5 5x8
Squat 140kg x1, 100 5x5

140 felt much better than the 130 the other day, smooth, no sticking point.

[JonnyRockets]

Bench 110kg x1, 92.5 5x4

Rack Pull (below the knee) 200x1, 220x1, 230kg (507lb) x1

Deadlift 110 5x5

Lat Pulldown
Lat Raise

First time doing rack pulls, just fancied feeling something heavy after a few weeks of light stuff.

[JonnyRockets]

30/09
Bench 110x1, 82.5 5x8
Squat 120x1, 100 5x5
RDL 90 3x8
DB Press 22s 3x10

2/10
Bench 110x1, 92.5 5x4
Squat 140x1, 100 5x7
Row 60 3x8
Seated DB Press 22s 3x10

[JonnyRockets]

Deadlift 180x1, 110 3x5, 120 2x5
Bench 110x1, CGBP 80 5x6
Front Squat 40 5x3
DB Inc. Bench 34s 4x6
Chins 7xEMOM 3,3,3,3,3,3,4

[JonnyRockets]

Squat 150x1, 110 5x5
Bench 110x1
Slingshot Bench 100 3x8 (maybe slightly too heavy, a bit slow towards the end)
RDL 90 5x8
Lat pulldown

Tried a pre-workout potion of 100mg caffeine, 6g cit mal, 3g beta alanine, 5g creatine, and felt nauseous.

[JonnyRockets]

Bench 120x1, 95 5x4
Squat 150x1, 100 5x7
DB Press 22s 4x10
BW Row 3x12

[JonnyRockets]

Reverse Band Deadlift (Red) 160x1, 180x1
Deadlift (no belt) 120 5x5
Bench 110x1, CGBP 80 5x6
Front Squat 50 5x3
Incline DB Bench 34 5x6
Chins 6x3, 1x5

[JonnyRockets]

Tired and stressed today so just messed about on bench and then went home.
Bench 120x1
Slingshot bench 120x1, 130x1, 100 4x5

[JonnyRockets]

20/10

Bench 120x1
1ct Paused Bench 80 3x8

Squat 140x1, 100 3x7

[JonnyRockets]

Squat 140x1, 110 6x5
Bench 120x1, 105 6x2
RDL 80 7x7
Lat Pulldown 7 min, 28.5x53 reps

[JonnyRockets]

Bench 120x1, 90 8x5
Squat (no belt) 120x1, 80 7x7
DB Press 24s 8x5
Cable Rows

[JonnyRockets]

Deadlift 160x1, 180x1
Deadlift (no belt) 125 5x5
Bench 110x1, 120x1
CGBP 70 7x7
Front Squat 50 4x7
Incline DB Bench 26s 7x7
Chins 7 min, 30 reps total

[JonnyRockets]

Squat 160x1, 120 7x4
Bench 120x1, Slingshot 85 10x6
RDL 90 4x6
Lat Pulldown