Good question, next week I'm going to track this.
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WEEK 58
Week 3 - Linear Max OT Phase
Lift Wt. RPE Sets Reps
sábado, octubre 2, 2021
Squat 80 - 3 4-6
Bench 40 - 3 1
35-35 - 3 3
Deadlift 95 - 3 3-6
No Accessory Lifts - - - -
domingo, octubre 3, 2021
Bench 35-35 - 3 3
Close Grip Bench RPE9 3 12
Dumbbell Row RPE8 3 6
Seated DB OHP RPE8 3 6
Weighted Pull-up (overhand grip) RPE8 3 6
Upper Pull Accessory 1 RPE7 3 20
Upper Pull Accessory 2 RPE7 3 20
lunes, octubre 4, 2021
Bench 35-35 - 3 3
Incline Bench RPE9 3 12
Dumbbell Row RPE8 3 6
Seated DB OHP RPE8 3 6
Weighted Pull-up (overhand grip) RPE8 3 6
miércoles, octubre 6, 2021
Squat 82.5 - 1 4-6
Bench 35-35 - 3 3
Close Grip Bench RPE9 3 10
Pause Deadlift RPE9 1 8
jueves, octubre 7, 2021
Bench 35-35 - 3 3
Incline Bench RPE9 3 10
Dumbbell Row RPE8 3 6
Seated DB OHP RPE8 3 6
Weighted Pull-up (overhand grip) RPE8 3 6
Week 4 - Heavy Weight Acclimation
Lift Wt. RPE Sets Reps
sábado, octubre 9, 2021
Squat 80 - 1 3
82.5 - 1 3
85 - 1 3
Pause Deadlift RPE9 3 6
domingo, octubre 10, 2021
Bench 40-42.5 - 10 3
Close Grip Bench RPE10 PR Peak Set 15-20
Dumbbell Row RPE8 4 6-10
Seated DB OHP RPE8 4 8-12
Weighted Pull-up (overhand grip) RPE8 4 8-12
martes, octubre 12, 2021
Squat 85 - 1 3
87.5 - 1 1-2
Deadlift 100 - 1 3
102.5 - 1 1-2
miércoles, octubre 13, 2021
Bench 42.5-50 - 5-10 3
Incline Bench RPE10 PR Peak Set 15-20
Dumbbell Row RPE8 4 6-10
Seated DB OHP RPE8 4 8-12
Weighted Pull-up (overhand grip) RPE8 4 8-12
Week 5 - High Intensity Strength
Lift Wt. RPE Sets Reps
sábado, octubre 16, 2021
Squat 90 RPE10 1 4
Deadlift 72.5 - 1 4
75 - 1 4
77.5 - 1 2
lunes, octubre 18, 2021
Bench 45 RPE10 1 4
Dumbbell Row RPE8 3 6-8
Seated DB OHP RPE8 3 6-8
Weighted Pull-up (overhand grip) RPE8 3 6-8
Upper Accessory 1 RPE7 3 20
Upper Accessory 2 RPE7 3 20
miércoles, octubre 20, 2021
Deadlift 105 RPE10 1 4
jueves, octubre 21, 2021
Bench RPE10 1 5
42.5 - 5 3
Dumbbell Row RPE8 3 6-8
Seated DB OHP RPE8 3 6-8
Weighted Pull-up (overhand grip) RPE8 3 6-8