Sets of faahve

Mr. CooL ICE

January 25

Brief walk last night and very little in the way of doms this morning. However, my elbows were killing me for most of yesterday. I think I have to change my squat grip

Bench:
20kg x 10
50kg x 5
70kg x 5
80kg x 3
85kg x 1
92.5kg x 3
92.5kg x 3
92.5kg x 3
92.5kg x 3
92.5kg x 3

No timed rests, calibrated plates. Felt fine for the most part, but set 4 was a grind I could barely finish. Mentally prepared myself for the last set and it was a piece of piss Must have done something silly in set 4. No idea what.

Paused deadlift:
70kg x 3
100kg x 3
* belt *
120kg x 3
135kg x 2
145kg x 3
145kg x 3
145kg x 3

No timed rests, calibrated plates. Felt good but setup was slightly inconsistent. Still, an improvement over the last couple of months.

Barbell row:
50kg x 5
70kg x 5
75kg x 5
75kg x 5
75kg x 5
75kg x 5
75kg x 5

60s rest. Grand. Probably undershot RPE 9.

CG bench press:
70kg x 3
80kg x 3
87.5kg x 3
87.5kg x 3
87.5kg x 3

90s rest, calibrated plates. Grand. Supposed to be RPE 9 but probably undershot again.

Grand day. For some reason, I was aaages in the gym for what I needed to do. Around 1h45m. Should have timed my rests for the main lifts.

Mr. CooL ICE

January 28

Despite being busy, there was very little movement this weekend. No walks worth talking about. Legs managed to be nimble loose enough this morning. But my elbows were hurting all weekend. I know I can't ignore them and think tolerating the pain will be fine; it won't.

Hammer curls:
7.5kg x 20

Getting some blood flowin'

Squat:
20kg x 8 (with some pauses)
50kg x 5
* sleeves *
70kg x 5
90kg x 5
* belt *
110kg x 3
125kg x 2
135kg x 1
140kg x 2
140kg x 2
140kg x 2
140kg x 2

No timed rests, calibrated plates. I think this is the heaviest I've had on my back since July and it felt fine. Speed was there in shedloads. I put thumbs over the bar this time so time will tell if my elbows will feel better.

I have a theory regarding elbow pain... I think putting my thumbs under makes the bar feel secure on my back, but I'm subconsciously getting lazy about pulling the bar and engaging my lats, which means the bar is weighing on my hands and my torso is less rigid. Going thumbs over, the bar feels less secure and I'm subconsciously pulling it down solely with my fingers, which engages the lats and makes everything a bit more efficient. Makes sense in my head.

Bench:
20kg x 5
50kg x 5
70kg x 5
80kg x 2
82.5kg x 6
82.5kg x 6
82.5kg x 6
82.5kg x 6

120s rest, calibrated plates. Grand. Easier than the 4x6 @ 80kg from last week.

Chest supported row:
50kg x 5
65kg x 5
75kg x 5
75kg x 5
75kg x 5
75kg x 5
75kg x 5

60s rest. Grand.

CG bench:
70kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5

90s rest. Graaand.

Curls:
7.5kg x 20 (hammer)
5kg x 10 (reverse)

More elbow blood flowing before leaving.

Happy with today. Sorta feel like there's hope for my squat after all.

Alf Veedersane

In the spirit of haiku...

"Should it be 'nimble'?
But now I feel self conscious
I chose to use 'loose'."

Mr. CooL ICE

January 29

Only a short walk last night and no doms this morning and no stiffness. Kinda expected as volume was pretty low.

Deadlift:
70kg x 5
100kg x 3
120kg x 2
* belt *
140kg x 2
155kg x 1
167.5kg x 1 (had rounded back from setup)
167.5kg x 1 (back was flat but hips rose a bit early)
167.5kg x 1 (back was flat but hips rose a bit early)
167.5kg x 1 (near perfect but a little slow)

No timed rests, calibrated plates. Recorded most of my warmups and they looked textbook but my setup fell apart once I hit working set range. Silly. Setup is probably fine; seems like it's my head that's the problem.

Bench:
20kg x 8
50kg x 5
70kg x 5
80kg x 3
90kg x 4
90kg x 4
90kg x 4
90kg x 4

No timed rests, calibrated plates. Dunno if this is a 4RM but definitely a 4x4 PB. Third set was a little grindey but last set was better.

Barbell row:
50kg x 5
70kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5

No timed rests. Grand.

Strange day. Oh well.

Mr. CooL ICE

January 31

3.5k walk yesterday and not much else. Too bloody cold. Limbs were achey this morning and I'd put it down to temperature rather than injury.

Squat:
20kg x 6
50kg x 5
70kg x 5
* belt *
90kg x 3
110kg x 2
125kg x 1
132.5kg x 4
132.5kg x 4
132.5kg x 4

No timed rests, calibrated plates. Bar felt heavy on my back but with solid bracing and some controlled aggression, everything moved well. Confidence level: kinda high.

OHP:
20kg x 10
30kg x 6
40kg x 6
45kg x 6
45kg x 6
45kg x 6

No timed rests. Felt ok. More rear delt burn than usual which is probably good?

Chest supported rows:
50kg x 8
60kg x 8
70kg x 8
70kg x 8
70kg x 8
70kg x 8

No timed rests. Felt good.

Barbell glute thrust:
70kg x 6
90kg x 6
110kg x 4
110kg x 4
110kg x 4

No timed rests. Better than last week. Every week is a PR with this thing. Widened my feet a tad and tried to push my feet outwards to try target the glutes more and hopefully avoid my feet slipping forward. Still not sure what I'm doing tbh.

Good day. But holy jaysus the barbells were cold. Putting my hands on them was bad enough but then I felt the cold through my tshirt onto my back. I wanted to go home after empty bar warmup

Mr. CooL ICE

February 1

No walk last night because weather. No doms this morning, which was expected. However, despite my elbows feeling progressively better this week, my right elbow seized up while eating. Problem has not gone away yet.

Bench:
20kg x 10 (superset with 7.5kgs hammer curls for elbows)
50kg x 5 (superset with 7.5kgs hammer curls for elbows)
70kg x 5
80kg x 3
90kg x 1
95kg x 2
95kg x 2
95kg x 2
95kg x 2

No timed rests, calibrated plates. Heaviest I've benched since Christmas and everything moved well. Perhaps some reps were a tad slow but nothing I'd describe as a grind.

Paused deadlifts:
70kg x 5 (no pause)
100kg x 3 (no pause)
* belt *
120kg x 2 (no pause)
120kg x 2
140kg x 2
140kg x 1
155kg x 2
155kg x 2
155kg x 2
155kg x 2

No timed rests, calibrated plates. Setup was a little more consistent than a few days ago. I felt pretty bloated this morning and belt was a bit tight, which meant setup was far easier without it. Really felt these in my hamstrings today.

Barbell row:
50kg x 8
70kg x 4
80kg x 4
80kg x 4
80kg x 4
80kg x 4

No timed rests. Grand

CG bench:
70kg x 3
80kg x 2
90kg x 2
90kg x 2
90kg x 2
90kg x 2

No timed rests, calibrated plates. Were supposed to be RPE 9 and I perhaps undershot a tad.

Good day overall. My entire posterior chain feels on fire.

Mr. CooL ICE

February 5

Testing on Friday. Plan for this week was "openers" Monday, warmups Wednesday and then test. But work meant that no Monday was possible, so had to adjust.

Yesterday involved lots of driving so was expecting to be as stiff as a plank, but was grand actually. Did the McGill 3 for the first time and also did a good bit of banded tricep pushdowns and light hammer curls because elbow. And gunz. But mainly elbow.

Squat:
20kg x 6
70kg x 5
* belt *
100kg x 3
120kg x 2
135kg x 1
145kg x 1

Calibrated plates. Widened my grip slightly again, which is a silly thing to do when nearly testing but needs must etc. Heaviest I've had on my back since July and although it felt really heavy, it moved pretty well.

Bench:
20kg x 5
50kg x 5
70kg x 3
85kg x 2
95kg x 1
100kg x 1

Calibrated plates. Ass was rising for the latter warmups but everything fell together for the 100kg. Grand, I'll take it. Felt and moved as expected.

Deadlift:
75kg x 5
105kg x 3
* belt *
125kg x 2
145kg x 2
160kg x 1
170kg x 1

Calibrated plates. Felt heavy but moved well. Looked good too.

CG bench:
70kg x 3
80kg x 3
90kg x 3
90kg x 3
90kg x 3

Calibrated plates. Did a little extra bench based on what I felt I needed on past experience.

Grand day. Not very sweaty at all. My "openers" above should have felt like RPE 8s to be proper openers but were all closer to, I dunno, 8.5 or something. Considering I haven't pushed squat and deadlift much recently, I can't complain.

My belt felt tight again today. I doubt I'm still bloated and am probably just a bit fat. Battery in the digital scales is gone so need to replace that, otherwise I'll be an accidental SHW.

Mr. CooL ICE

February 8

Felt weird skipping the gym this week. On the days I didn't go, I got in a 3.5km and 1.5km walk each day so was staying mobile at least. Didn't do any mobility work but no stiffness this morning. Grand.

Testing today just to see roughly where I'm at.

Squat:
20kg x 5
70kg x 5
* sleeves *
100kg x 3
* belt *
120kg x 2
135kg x 1
145kg x 1
152.5kg x 1
157.5kg x 1

Calibrated plates. PB before today was 162.5kg and I had no expectations of beating that today due to not having had anything heavy on my back in a long time, along with the dodgy hamstring. There was more in the tank after the 157.5kg but it moved pretty slowly. But I stayed tight and held together. Descent was far slower than usual. Body just not used to carrying that weight. Can't complain though.

Bench:
20kg x 5
50kg x 5
70kg x 3
85kg x 2
95kg x 1
100kg x 1
107.5kg x 1
110kg x 1

Calibrated plates. PB with calibrated plates before today was 105kg (did 107.5 with fake weights before). Meant to record ass and feet for 107.5kg, but forgot. I think my ass went up. Recorded for 110kg and recording wasn't clear but I think my ass went up again right around the sticking point. It was slow as balls but I locked it out.

Looking at the video, spotter pointed out that my knees were higher than my hips which doesn't help with the ass situation. Need to work on foot placement by going wider, further in front, or both. That means hip mobility. Boo

Deadlift:
75kg x 5
105kg x 3
* belt *
125kg x 2
125kg x 1
*adjusted belt*
125kg x 1
145kg x 1
160kg x 1
170kg x 1
180kg x 1
185kg x F

Calibrated plates. Belt being tight has been throwing me out of position so needed to adjust it with help of a screwdriver (case for investing in an SBD belt) and it helped a little. 170kg felt far heavier than it did on Tuesday. 180kg was a bit ugly... back stayed ok but knees went forward before locking out. I'm pretty sure I didn't technically hitch but still, ugh. 185kg got as far as my knees. Back stayed straight but strength simply wasn't there.

Goal of today was just to see where I'm at. Now I know and now I have a few things to work towards.

Elbows started to ache immediately after squats. Think next wee I'll give LB a miss and do SSB. May as well make next week a PIVOT week.

Dtp1979

Are you still pulling sumo?

Mr. CooL ICE

Dtp1979 wrote: »

Are you still pulling sumo?

No. Haven't done so since October when I hurt my hamstring. Injury is on the very outside of the hamstring and only seems to be affected when my femur is externally rotated. Which means no sumo and squats at a narrower stance than I'd like.

Mr. CooL ICE

February 11

Not much movement this weekend. Combination of bad weather and laziness. Had mild lower back doms on Saturday and was a bit stiff this morning.

Signed up for Juggernaut AI. Not nearly enough time to prepare me for April but curiosity got a hold of me and I couldn't resist.

Squat:
20kg x 5
50kg x 5
70kg x 4
90kg x 4
110kg x 4
102.5kg x 4
102.5kg x 4
102.5kg x 4
102.5kg x 4

Calibrated plates. Didn't time rests but they were short.

Had planned on not LB squatting this week to give my elbows a break but was practising a few things over the weekend with a sweeping brush. Realised that when I'm setting up under the bar, my scaps are fully retracted but once I unrack the bar, I relax them a tad. Seems to jam my hands right into the bar and torque my elbows a bit and the lack of upper back tension makes me 'squish' a little. My cue for fixing this was to not grab the bar with my hands; I just placed the tips of my fingers on the bar which forced me to keep the 'shelf' as solid as possible.

Incline bench:
20kg x 10
40kg x 6
50kg x 4
55kg x 4
60kg x 4
60kg x 4

I hate incline. Took a while to hit the RPE.

RDL:
60kg x 7
80kg x 7
100kg x 7
100kg x 7
100kg x 7
100kg x 7

Used straps from 80kg. These were grand. Not used to doing RDLs though.

Hammer curls:
10kgs x 10
15kgs x 10
15kgs x 8
15kgs x 8

Overshot RPE here. Just not used to curls.

Lat pulldown:
53kg x 10
59kg x 10
59kg x 10
59kg x 10

Undershot RPE here. Grand otherwise.

Reverse hyper:
50kg x 12
50kg x 12
50kg x 12

Probably undershot RPE here. Not used to this exercise. I remember it being tough on the lower back but I just tried jamming my hips into the pad and it seemed to do the job.

Grand day.

Mr. CooL ICE

February 12

No walk last night. Wish I did because hamstrings were in absolute ribbons this morning. Spent a good bit of time rolling them out and doing extra hip mobility as my current mobility levels limit my foot position in bench.

Spoto press:
20kg x 5 (normal bench)
50kg x 5
70kg x 4
75kg x 4
75kg x 4
75kg x 4
75kg x 4

Calibrated plates. Grand. Foot position is wider but about as forward as previously. Trying to concentrate on not letting knees cave. Work in progress.

Tricep pushdown:
35kg plate x 10
47kg plate x 10
53kg plate x 10
53kg plate x 10
53kg plate x 10

Not used to doing these so took a while before I hit RPE. Making sure I'm isolating the elbow and not using shoulders or anything. Grand.

More hip mobility. Did sits in a squat-ish position with my back against the wall and femurs + feet spread at 45 degrees. Like an upright frog stretch. Was pretty tough and I felt stretches in weird places.

So... just trained chest and arms and went home. I guess that's what happens when you get a robot to do your programming for you.

¯\_(ツ)_/¯

Alf Veedersane

Mark Rippetoe wrote: »

I guess that's what happens when you get a robot to do your programming for you.

¯\_(ツ)_/¯

Bit harsh on Mike T.

It seems to be the way forward though, what with Juggernaut bringing out their A.I coaching.

Deano7788

Mark Rippetoe wrote: »

Signed up for Juggernaut AI. Not nearly enough time to prepare me for April but curiosity got a hold of me and I couldn't resist.

Alf Veedersane wrote: »

Bit harsh on Mike T.

It seems to be the way forward though, what with Juggernaut bringing out their A.I coaching.

Think he's a bit ahead of you there Alf :pac:

Alf Veedersane

Ha! Missed that yesterday.

Curious to see how it pans out.

Mr. CooL ICE

February 14

Got in some 3+km walks the last few days. Hamstrings were still in ribbons this morning until I actually attempted to stretch them a little and suddenly they were grand.

Deadlift:
70kg x 5
100kg x 5
125kg x 4
117.5kg x 4
117.5kg x 4
117.5kg x 5 (oops)
117.5kg x 4
117.5kg x 4

Calibrated plates. Didn't time rests but this weight range was so easy that they were kept pretty short anyway.

Squat:
20kg x 5
70kg x 5
90kg x 4
100kg x 4
100kg x 4
100kg x 4

Calibrated plates. Been a while since I've squatted and deadlifted in the same session and even longer since I've squatted after deadlifting. At least the weight was light.

OHP:
20kg x 10
30kg x 5
40kg x 4
45kg x 4
45kg x 4
45kg x 4

Had to hit RPE 6.5 and no idea if I did or not. Hard to tell when the RPE is so low.

Easy day. Program didn't specify to not use a belt. I didn't, simply because these weights were the warmup weights around which I'd normally throw the belt on, so just didn't bother.

Alf Veedersane

Did the peaking to test day bate the nimble out of you?

Mr. CooL ICE

Alf Veedersane wrote: »

Did the peaking to test day bate the nimble out of you?

In all seriousness, my lower back and obliques were a little exhausted at the weekend, but I think the whole sitting on my ass and barely moving for the weekend followed by 4x7 RDLs might have played a part.

Mr. CooL ICE

February 15

Only managed a short walk last night. The nimbleness was back though. Grand.

Bench:
20kg x 10
50kg x 5
72.5kg x 4
67.5kg x 4
67.5kg x 4
67.5kg x 4
67.5kg x 4

Calibrated plates. Am trying different setup techniques to cater for my new foot placement. I think going wide and back helps keep my ass down but it's hard to tell when the bar is this light. Flew through these as I didn't need much rest.

Pause squat:
20kg x 5
50kg x 5
70kg x 5
90kg x 4
95kg x 4
95kg x 4
95kg x 4

Mostly calibrated plates. Was supposed to work up to 6.5 but I find it hard to tell at this RPE range. 4th reps were starting to feel heavy but not slowing down, so maybe 6.5? Really not sure. Anyway, recorded these and with most recent adjustments, my torso and forearms both stay a tad more vertical. It looks tighter. Felt tighter but again, hard to tell if it's really working until it gets heavier.

Hamstring curls:
23kg plate x 10
35kg plate x 10
35kg plate x 10
35kg plate x 10

Grand.

Facepulls:
35kg plate x 10
41kg plate x 15
41kg plate x 15
41kg plate x 15

Grand.

Skullcrushers:
10kg x 5
10kg x 5
20kg x 10
25kg x 10
30kg x 10
30kg x 10
30kg x 10

Assuming bar I used is 10kg. First time doing these and I had no idea what I was doing. Quick watch of a Scott Herman video and after resisting the urge to train topless, I'm still not sure if I was doing it right.

Grand day. Easy enough week. End of 'transition block'. Strength block starts next week, but it doens't look much heavier than this week.

coffee_cake

Scott Herman's videos are great. Elbows in place and keep em forward. Use a wiggly bar instead of a straight one. Usually can feel triceps if I'm doing it right

That's all i got

Mr. CooL ICE

bluewolf wrote: »

Use a wiggly baaah

FYP

Alf Veedersane

Alberto Nunez did a good video on skullcrushers via Oh My Ass Off's channel. More like a slightly upgraded skullcrusher though.

Mr. CooL ICE

February 18

Weekend away. Lots of good food (Inc shared 40oz beef shared) and very little movement. No nimbleness at all at all at all this afternoon. Was dreading this session.

Squat:
20kg x 8
50kg x 5
70kg x 5
90kg x 5
* Belt *
110kg x 3
117.5kg x 5
112.5kg x 5
112.5kg x 5
112.5kg x 5
112.5kg x 5

Calibrated plates. Reps moved fast and strength was there. Just was massively bloated and my belt was fierce tight.

Incline bench:
20kg x 10
40kg x 5
55kg x 5
60kg x 5
60kg x 5

Thought I'd be able to go higher but not today.

Romanian deadlift:
60kg x 8
80kg x 5
105kg x 8
105kg x 8
105kg x 8
105kg x 8

Used straps. Energy was starting to wane. Realised I hadn't been firing my glutes until the last set which ended up being the easiest set. Hmm.

Hammer curls:
10kg x 10
12.5kg x 10
12.5kg x 10
12.5kg x 10

Brah

Lat pulldown:
53kg x 10
59kg x 10
59kg x 10
59kg x 10

Was fairly tired by this point and wanting to go home and sleep.

Reverse hyper:
50kg x 12
50kg x 12
50kg x 12

Just went through the motions here. Severe lack of commitment.

Just one of those days. At least squats were good.

Mr. CooL ICE

February 19

Feeling a bit better today. Posterior chain isn't as battered as compared to last week.

Spoto press:
20kg x 8
50kg x 5
70kg x 5
75kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 5

Calibrated plates. Possibly undershot RPE (7). Still getting used to new setup but enjoying a tiny bit extra back tightness.

Tricep pushdown:
41kg x 10
53kg x 10
59kg x 10
59kg x 10
59kg x 10

Grand. Trying to use strict form and not bring shoulders into it but also remembering that it's an accessory and not to overthink it.

Mr. CooL ICE

February 21

Busy few days and 5hrs driving yesterday makes nimbleness impossible. Had doms (with emphasis on the 'delayed' bit) yesterday in the hammies, glutes and lower back. Had to spend extra time getting mobile this morning which made a shortish gym session take way longer than anticipated.

Deadlift:
70kg x 5
100kg x 5
* belt *
120kg x 3
132.5kg x 5
125kg x 5
125kg x 5
125kg x 5
125kg x 5
125kg x 5

Calibrated plates. Everything was fine. Setup was consistent. The few videos I took looked good. But weight was low so it was easy to get right, to be fair.

Squat:
20kg x 5
50kg x 5
70kg x 3
* belt *
90kg x 3
107.5kg x 5
107.5kg x 5
107.5kg x 5

Calibrated plates. Bar speed was slower than I'd have liked. Warmups took a while to get into a groove as I was absent mindedly reverting to silly old setup mistakes.

OHP:
20kg x 10
30kg x 5
40kg x 5
45kg x 5
45kg x 5
45kg x 5

Grand.

Grand day. Bit bloated, but I tried putting my belt higher for my deadlifts which I like. Doesn't impinge on my ability to set my hip angle but I still get benefits a belt provides. Belt is staying as my belly button for squats though.

Mr. CooL ICE

February 22

30min walk last night and hamstrings weren't feeling as battered as expected this morning. Still did loads of mobility.

Bench:
20kg x 5
50kg x 5
70kg x 3
77.5kg x 5
72.5kg x 5
72.5kg x 5
72.5kg x 5
72.5kg x 5

Calibrated plates. Weight was easy. Still practising my new setup. Need to be wary of the outside of my foot coming off the floor.

Pause squat:
20kg x 5
50kg x 5
70kg x 5
* belt *
90kg x 3
100kg x 5
100kg x 5
100kg x 5

Calibrated plates. Lower back was sore during warmups and I reckon it was because I was hyperextending it when trying to get maximal upper back tightness. Threw a belt on. Not because belt protects lower back, but because the belt being there helps me remember bracing cues better.

Good news is that the belt felt fairly loose, so I'm not as fat and bloated as I was a few days ago.

Hamstring curl:
23kg x 10
35kg x 10
35kg x 10
35kg x 10

Slow tempo. Trying my best not to shoot my hips up. Form > weight moved.

Facepull:
35kg x 12
47kg x 15
47kg x 15
47kg x 15

Grand.

Skullcrusher:
10kg x 10
20kg x 10
30kg x 10
35kg x 10
35kg x 10
35kg x 10

Better than last week.

Belt squat:
50kg x 5

Went off program cos gym got a new toy so wanted to give it a go. Can see how it can destroy the quads alright.

Grand day. Body has felt like it has taken a beating every day this week despite the overall volume/intensity not seeming to be that high.

Mr. CooL ICE

February 25

4.5km walk yesterday. Also a rare occasion that I did mobility outside of the gym so did lots of glute stuff while watching the rugby. Felt great this morning as a result.

Squat:
20kg x 5
70kg x 5
* belt *
100kg x 5
120kg x 1
125kg x 5
117.5kg x 5
117.5kg x 5
117.5kg x 5
117.5kg x 5

Calibrated plates. Grand overall. Reps could have been faster I guess.

Incline press:
20kg x 10
40kg x 10
60kg x 5
65kg x 5
65kg x 5

Grand.

RDL:
60kg x 8
100kg x 5
110kg x 8
110kg x 8
110kg x 8

Grand. Just need to remember to use lats and glutes as much as possible and not rely on my back.

Hammer curls:
10kg x 10
15kg x 10
15kg x 10
15kg x 10

Grand. Overshot RPE slightly.

Lat pulldown:
53kg x 10
65kg x 10
65kg x 10
65kg x 10

Form started to wane towards the end of the sets so I'm taking this as overshooting RPE.

Reverse hyperextension:
50kg x 15
50kg x 15
50kg x 15

Same weight but more reps and far better form than last week. And feel like I massively undershot RPE so really should add more weight next week. Might just be adapting to the movement.

Grand day. Felt far better than I did compared to last Monday's session.

Alf Veedersane

Does the training change based on the numbers you do and how regularly?

How soon before you become a powerlifting automaton?

Mr. CooL ICE

Sort of.

You get 4 weeks in a spreadsheet. The main lifts have a suggested intensity range for a top set (today's squats was 117.5-125). You fill in what you did and it'll autopopulate the drop sets. Everything else (main lift variations and accessories) has a rep range and a target RPE and you fill in the actual RPE hit.

At the start of every session, you complete dropdowns where you rate your fatigue per SBD. These can slightly alter your main lift's intensity range. I'm 99% sure that the accessories RPEs don't affect the main lift intensity.

Also, the main lift intensity range is only populated when the previous week is done. I can see my week 4 squats because I did week 3 this morning. I haven't done my week 3 deadlifts yet so I can't yet see what the intensity for week 4 is yet.

Alf Veedersane

Interesting. Sounds good.