Frank (2/21): Squat, Volume 1

Back Squat
5x45, 5x135, 5x185, 5x225, 3x275, 3x315
5x365 @ 9+
5x365 @ 10
These felt really hard, so I called it at two sets. I probably should have started a little bit lighter.

Deficit Deadlifts (Red + Black, ~3.5")
5x135, 5x225, 5x315, 3x365, 3x405
3x455 @ 8
3x455 @ 8
3x455 @ 9-
3x455 @ 9
Wow. I felt like I was pulling these a mile.

Back Squat: 4x8 @ 225
Good Morning: 3x15 @ 115
Ab Rollout: 3x6

Here are some random observations from the previous few cycles that had an impact on how I'm approaching this one:

• High rep deadlifts completely kill me. They destroy my ability to do the other lifts and don't even seem to help my deadlift much.
• I'll do more work at higher percentages of my max to get myself used to lifting heavy weights.
• I'm going to start using RPEs and fatigue stops more diligently in order to monitor my fatigue. I have a lot more to do at work and just a lot more stress generally, so my condition going into the gym is sometimes all over the place.
  
• Assistance work will be just that. None of these should be above an RPE of 7 or so. In the past, I'd occasionally push 8 or 9 (or sometimes 10 on the assistance squats on a deadlift day). I'll put that extra energy into the main lifts.
• My elbows are fine, so I'll only be using sleeves on squats as I've realized that they do make a difference on bench, which is bad for meet prep.
  

So, with that in mind, here's the plan. Italicized exercises are assistance work.

• Squat Day: Back Squat, Deadlift Variant (deficit deadlifts, reverse bands, mid-shin pulls, or whatever I feel like doing without using too much weight), Back Squat, Good Mornings, Abs
• Bench Day: Bench Press, Military Press, Barbell Row, Dumbbell Incline Bench, Biceps
• Deadlift Day: Power Clean (as warmup to), Deadlift, Pause Squat, Stiff-Legged Deadlifts, Good Mornings, Abs
• Lockout Day: Reverse Band Bench, Pause Bench, Pullups, Dips, Biceps

The volume and intensity blocks will be laid out like so:

• Volume 1: Squat and Bench 5s @ 10, Deadlift 3s @ 9
• Volume 2: Squat and Bench 4s @ 9, Deadlift 2s @ 9
• Volume 3: Squat and Bench 4s @ 10, Deadlift 3s @ 9+
• Intensity 1: 1 @ 9/10 (stop at 10)
  
• Intensity 2: 2s @ 10
• Intensity 3: Max

As usual, comments and suggestions are welcome.