Square One

[wicat3]

08/28/18 SS B

Squat
5 x 80
5 x 120
5 x 165
5 x 165
4 x 165

Bench
5 x 75
5 x 105
5 x 140
5 x 140
5 x 140

Dead Lift
5 x 90
5 x 140
5 x 190

5 minute warm up on eliptical. Squat felt heavy but felt like form was better. Dead lift felt heavy but good form. Sprinted on treadmill for 12 minutes

08/30/18 SS A

Squat
5 x 80
5 x 120
5 x 165
5 x 165
5 x 165

Press
5 x 50
5 x 65
5 x 75
5 x 75
5 x 75

Dead lift
5 x 100
5 x145
5 x195

09/01/2018 SS B

Squat
5 x 85
5 x 125
5 x 170
5 x 170
4 x 170

Bench
5 x 80
5 x 110
4 x 145
5 x 145
3 x 145

Dead lift
5 x105
5 x 150
5 x 200

Didn't get much sleep between work and having to go into work early but wanted to get to the gym. The squat felt really good but had some issues with my right knee\thigh. Bench wasn't bad just not enough recovery time I think. Dead lift was heavy but I got good form and was able to pull 200lbs, Personal best thus far.

[Geoff Bischoff]

I did 160lbs on 8-19-18 but didn't hit the 5 reps. Than again on the 21st I hit the 160lbs but missed the last rep on the last set so I repeated the weight as the program says to do. On the 23rd I nailed 160lbs squat but repeated the weight on 8-26-18, based on a form check and recommendations from the form check. I was told to keep the weight and clean some stuff up.

Ah yes, I see it now. I'd missed that you had missed some reps. Now I'm all caught up. Good work keeping at it!

[wicat3]

09/03/18 SS A

Squat
5 x 85
5 x 125
5 x 170
5 x 170
5 x 170

OHP
5 x 55
5 x 65
4 x 80
5 x 80
4 x 80

Dead lift
5 x 110
5 x 155
5 x 205

09/06/18 SS B

Squat
5 x 90
5 x 130
5 x 175
5 x 175
5 x 175

Bench
5 x 80
5 x 110
5 x 145
4 x 145
5 x 145

Deadlift
5 x 115
5 x 160
5 x 210

15 minutes on treadmill

[wicat3]

09/08/2018 SS A

8 minutes on the Rower

Squat
5 x 45
5 x 90
5 x 135
5 x 180
5 x 180
5 x 180

Press
5 x 45
5 x 55
5 x 65
5 x 80
5 x 80
5 x 80

Dead lift
5 x 120
5 x 165
5 x 215

[wicat3]

09/10/18 SS B

Squat
5 x 95
5 x 140
4 x 185
4 x 185
2 x 185

Bench
5 x 80
5 x 110
2 x 145
4 x 145
4 x 145

Found the squats to be heavy and tough to finish the last set. Bench was tough to complete, will reset and build up. Limited sleep before this workout.

09/12/18 SS A

Squat
5 x 95
5 x 140
5 x 185
5 x 185
5 x 185

Press
5 x 60
5 x 70
2 x 85
5 x 85
5 x 85

Deadlift
5 x 125
5 x 170
5 x 220

15 Minutes on treadmill

09/14/18 SS B

Squat
5 x 100
5 x 145
5 x 190
5 x 190
3 x 190

Bench
5 x 45
5 x 80
7 x 115
7 x 115
7 x 115

Deadllift
5 x 130
5 x 175
3 x 225

22 minutes on treadmill

09/17/18 SS A

Squat
5 x 45
5 x 100
5 x 150
5 x 150
5 x 150

Press
5 x 45
5 x 65
5 x 85
5 x 85
5 x 85

Deadlift
5 x 65
5 x 120
5 x 175

Deloaded this week because the recovery was hard and I needed the confidence boost to stay on the program. Hopefully I will come back stronger

[wicat3]

09/20/18 SS B

Squat
5 x 50
5 x 105
5 x 155
5 x 155
5 x 155

Bench
5 x 55
5 x 85
10 x 120
10 x 120
10 x 120

Deadlift
5 x 70
5 x 125
5 x 180

09-22-18 SS A

Squat
5 x 55
5 x 110
5 x 160
5 x 160
5 x 160

Press
5 x 50
5 x 70
5 x 90
3 x 90
4 x 90

Deadlift
5 x 75
5 x 130
5 x 185

09-24-18 SS B

Squat
5 x 60
5 x 115
5 x 165
5 x 165
5 x 165

Bench
5 x 60
5 x 95
8 x 125
8 x 125
8 x 125

09-27-18 SS A

Squat
5 x 65
5 x 120
5 x 170
5 x 170
5 x 170

Press
5 x 50
5 x 70
5 x 90
5 x 90
5 x 90

Deadlift
5 x 75
5 x 130
5 x 185

09-29-18 SS B

Squat
5 x 70
5 x 125
5 x 175
5 x 175
5 x 175

Bench
5 x 65
5 x 100
5 x 130
5 x 130
5 x 130

10-1-18 SS A

Squat
5 x 75
5 x 125
5 x 180
5 x 180
5 x 180

Press
5 x 55
5 x 75
5 x 95
3 x 95
4 x 95

Dead Lift
5 x 80
5 x 135
5 x 190

[wicat3]

SS B 10/04/18

Squat
5 x 80
5 x 130
5 x 185
5 x 185
5 x 185

Bench
5 x 70
5 x 105
5 x 135
5 x 135
5 x 135

Deadlift
5 x 85
5 x 140
5 x 195

SS A 10/07/18
Squat
5 x 85
5 x 135
5 x 190
5 x 190
5 x 190

Press
5 x 55
5 x 75
5 x 95
5 x 95
4 x 95

Deadlift
5 x 90
5 x 145
5 x 200

10 minutes on treadmill

SS B 10-09-18
Squat
5 x 90
5 x 140
5 x 195
5 x 195
5 x 195

Bench
5 x 75
5 x 110
5 x 140
5 x 140
5 x 140

Skipped the Deadlift as there was no bars or platform to pull on. Rowed for 1132 meters

SS A 10-11-18
Squat
5 x 95
5 x 145
3 x 200
5 x 200
4 x 200

Press
5 x 55
5 x 75
4 x 95
4 x 95
4 x 95

Deadlift
5 x 95
5 x 150
5 x 205

[wicat3]

SS A 10-25-18

Squat
5 x 85
5 x 125
5 x 165
5 x 165
5 x 165

Press
5 x 45
5 x 55
5 x 70
5 x 70
6 x 70

Dead Lift
5 x 125
5 x 155
5 x 180

warmed up with 40 brid dogs and 40 mcgill crunches

10/27/18 SS B

Squat
5 x 90
5 x 130
5 x 170
5 x 170
5 x 170

Bench
5 x 45
5 x 95
5 x 140
5 x 140
5 x 140

Dead lift
5 x 130
5 x 160
5 x 185

[wicat3]

10-29-18 SS A

Squat
5 x 95
5 x 135
5 x 175
5 x 175
5 x 175

Press
5 x 50
5 x 60
5 x 75
6 x 75
6 x 75

Dead Lift
5 x 135
5 x 165
5 x 195

[wicat3]

10-31-18 SS B

Squat
5 x 100
5 x 140
5 x 180
5 x 180
5 x 180

Bench
5 x 55
5 x 100
5 x 145
5 x 145
5 x 145

Dead lift
5 x 140
5 x 175
5 x 205

Found today to be a bit tiring. Didn't sleep the best so I account this to be part of the reason. I had hopes of jumping my squat by 10lbs but this morning I didn't have it in me. I had to grind these out. The bench was a push but I was able to get it done. Funny thing is the Deadlift went well or so I thought. I felt 175lbs was tougher than the 205lbs.