Training: Squat/Legs Day and Bench/Upper Day

Squat/Legs

sRPE @6

BW - 228

Squats - 

-    265X3 @6

-    275X3 @6.5

-    285X3 @7

-    295X3 @8.5

Marrs Bar GM - 175X10, 8 @9.5

FFE BSS - BWX13, 10 @~10

Single-Leg Seated Machine Curls - X10, 9 @10

Machine SL Calf Press - X14, 12 @~10

Bench/Upper

sRPE @6

BW - 226

Bench - 

-    175X3 @6.5

-    185X3 @7

-    190X3 @8

Hammer Rows - 70X14, 10 @~10

Hammer Incline - 70X12, 9 @10

Cable Rear Delt Flyes - X10, 8 @10

Machine Preacher Curls - X10, 8 @10

Forearm didn't much like those preacher curls.

Training: Legs

sRPE @6

BW - 225

Squats - 

-    255X3 @6

-    265X3 @6.5

-    275X3 @7.5

-    285X3 @8

Marrs Bar GM - 175X9, 8 @~9.5

FFE BSS - BWX11, 10 @8.5/10

Seated Single-Leg Curls - X10, 8 @10

Machine SL Calf Press- X14, 13 @10

Stationary Bike - HIIT; 0:25/1:35; 14 minutes

Training: Legs

sRPE @6

BW - 227

Squats - 

-    265X3 @7

-    270X3 @7.5

-    280X3 @8

Marrs Bar GM - 175X9, 8 @~9

FFE BSS - BWX11, 10 @8/9

Seated Single-Leg Curls - X8, 8 @10

SL Machine Calf Press - X11, 11 @10

Stationary Bike - HIIT; 0:25/1:35; 14 minutes

Just back from a week vacation.  Need to see about getting my forearm rehabbed.

Training: Bench and Squat

10/2/25

BW - 224

Bench -

-    165X3 @6

-    170X3 @6.5

-    180X3 @7

-    185X3 @7.5

-    190X3 @8

CS Rows - 100X13, 10, 9 @10

Lever Incline - 70X11, 9, 7 @10

Stationary Bike - HIIT; 0:20/1:40; 20 minutes

10/8/25

sRPE @6

BW - 224

Squats -

-    265X3 @5.5

-    275X3 @5.5

-    285X3 @7

-    300X3 @7.5

-    310X3 @8.5

Marrs Bar GM - 175X9, 8, 7 @~9.5

Leg Press - 3ppsX9, 8, 7 @~9.5

Stationary Bike - HIIT; 0:20/1:40; 20 minutes

Training: Squat

sRPE @6.5

BW - 225

Squats - ramping triples to 300X3 @7.5

Marrs Bar GM - 175X8, 8, 8 @8.5/9.5

Leg Press - 3ppsX9, 9, 8 @~9.5

Stationary Bike - HIIT; 0:20/1:40; 18 minutes

Just back from an out of town trip.  Dizziness seems to have mostly dissipated, although it came on a bit between Squat sets today, but then went away again.

I have a longer out of town trip coming up mid-October, so I'll probably keep doing these simple, old-school-ish workouts until I return:

Main Lift - ramping triples starting at 75% and going to RPE ~8

Low Fatigue Compound Antagonist - 3 sets close to failure

Low Fatigue Compound Supplement - 3 sets close to failure

Conditioning

I'm going to try DL again this week and see how the forearm is doing.  

Training: Squat

sRPE @6

BW - 222

Squats - ramping triples up to 295X3 @7.5

Marrs Bar Good Morning - 

-    beltless 155X8 @8

-    add belt 175X8, 7 @8

Leg Press - 3ppsX9, 9, 8 @~9.5

Stationary Bike - HIIT; 0:20/1:40; 18 minutes

Squatting with the regular barbell didn't seem to bother my forearm.

Marrs Bar felt weirdly easy?  Maybe because it takes the upper back out.  My hamstrings feel tight the next day, so it did something.