W4 Bench

Macebell

GGW2 W3 Dead’s

W3 Press

W3 Squat

W3 Bench

W2GGW2 Dead’s

October 16, 2026 Week 2 GGW2. Was supposed to go yesterday but it wasn’t to be. Much more productive today. Paused Dead’s 385 holds x 3r, 445 x 5 x 3r SLDL 345 x 8r Low Cable Row 100k x 4 x 8r Alt DB Curl 30e x 3 x 10r - cleaned up

W2 Press

October 13, 2026 Week 2. School kids got the gf sick before the holidays. Now I’m sick. Lots of sleeping and sweating. Press 65k x 5 x 6r DB Bench 82.5e x 8/8/6 - I think the sickness cost me reps Pull-ups 252 x 7 x 1r - trying something different to progress these. Going to add a rep a session and see how it shakes out. Uni OH Cable Extension 40 x 3 x 10r - gripping the ball. Tough today

W2 Squat

October 9, 2026 Week 2 PB Box Squat 161k x 5 x 5r Leg Ext 90 x 12/10/7 Leg Curl 40 x 12/10/6 Nautilus Curl 110 x 3 x 8r

W2 Bench

October 7, 2026 Week 2. Thinking I’ll add 1 extra set to whatever back exercise I hit on Wednesdays. That’ll give me 10 working sets per week for the time being. Bench Press 105.5k x Add SS 121/131k x 1 EZ Upright Cable Row 52.5 x 3 x 10r BB Row 245 x 5/6/6/6 Tricep Cable Pressdowns 72.5 x 3 x 10r