This is my current volumes spreadsheet. It’s not pretty but it’s been a huge help for tracking my volume as I ramp it up week to week. I highly recommend this to anyone who takes their training somewhat seriously. 

4/28 was a low volume day where I just do high bar paused squats and some paused bench Paused squat(3 count): 285x3x3 PR Paused bench: Worked up to 245 for one which is a PR. I kinda shoved it a bit which made it fly up but I'm pretty sure shoving and/heaving is against the rules in the IPF. So I shan't be trying to do that in the future. I try to break a rep,volume, or intensity PR every session. This is definitely a healthy thing for lifters to do to avoid psychological burnout

Front Squats 5x5 135lb I have a hard time staying upright when I get up to 200lbs or more so I'm gonna get some volume in with lower weights and yeah swag Bench 2x9 and a rest pause set of 5,2,2 with 200lbs and the last rep being paused af Some assisted pull-ups and behind the neck press and then I had to dip set and eat some chicken

Behind the neck press(standing): 85 x8 x3

Tonight went as follows: Bench(touch and go): 225 3x5 at a 9 The second set was flying for some reason, I think I was operating at a different wavelength because people were watching and commenting on the set. Squat: 330 x4 the first set was with a thin Olympic bar that felt like doo doo on my back so I did two more sets of three and focused on reaching depth and not leaning forward as much. My quads definitely gave out on the last rep of each set and thus I was pitched forward and the posterior chain took over the brunt of the work. Finished up with some assisted pull-ups and some dipz. Swaggg.

Sarah The Destroyer

Milhouse The Dog aka Milhouse The Destroyer aka Beagle Garbage aka M. Shadows