Strength training

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Heaviest squat and sleep

  • Heaviest squat top set: 150 lb
  • Average sleep: 6h 58m 12s

Squat top set weight

  • Top set weight — 2026-09-17T13:18:00.126Z: 130 lb, 2026-09-22T13:23:00.400Z: 135 lb, 2026-09-27T13:28:00.556Z: 140 lb, 2026-10-02T13:33:00.704Z: 135 lb, 2026-10-07T13:38:00.964Z: 145 lb, 2026-10-11T13:10:00.252Z: 150 lb

Strength block

  • Top sets: squat 155, bench 100, deadlift 200 (Every Monday, Wednesday, Friday and Saturday at 6:00 AM)
  • Mobility: 10 min hips and ankles (Every Tuesday, Thursday and Sunday at 8:00 PM)

Workout

Lift: Squat
Top set: 150 lb x 5
RPE: 8
Bodyweight: 149.8 lb
Sleep: 7h 30m

Squatted my bodyweight for five! Never thought I’d say that. The last rep was still fast.

Workout

Lift: Deadlift
Top set: 195 lb x 5
RPE: 8
Bodyweight: 150.2 lb
Sleep: 8h

Almost 200. Grip was the hardest part.

Workout

Lift: Bench
Top set: 95 lb x 5
RPE: 8
Bodyweight: 150.6 lb
Sleep: 7h

Finally got all five at 95. Pausing on the chest is helping.

Workout

Lift: Squat
Top set: 145 lb x 5
RPE: 8
Bodyweight: 150.4 lb
Sleep: 7h 30m

Back on track. All five at 145, and depth looked good on video.

Workout

Lift: Deadlift
Top set: 185 lb x 5
RPE: 8
Bodyweight: 150.6 lb
Sleep: 7h 30m

We’re all sleeping again. 185 moved better than 175 did last week.

Workout

Lift: Bench
Top set: 92.5 lb x 4
RPE: 9
Bodyweight: 151.0 lb
Sleep: 6h

Missed the fifth rep. At least she slept until 5 last night.

Workout

Lift: Squat
Top set: 135 lb x 5
RPE: 9
Bodyweight: 150.8 lb
Sleep: 5h

Rough one. 140 felt like a ton in warmups, so I dropped to 135. Running on about 5 hours.

Workout

Lift: Deadlift
Top set: 175 lb x 5
RPE: 9
Bodyweight: 151.0 lb
Sleep: 5h 30m

The toddler has been up at 3 every night. Same weight as last time and it felt way heavier.

Workout

Lift: Bench
Top set: 92.5 lb x 5
RPE: 8
Bodyweight: 151.5 lb
Sleep: 6h 30m

Used the little 1.25 plates. Small jumps are working.

Workout

Lift: Squat
Top set: 140 lb x 5
RPE: 8
Bodyweight: 151.2 lb
Sleep: 7h

Heaviest squat ever. Braced hard before every rep and stayed tight out of the hole.

Workout

Lift: Deadlift
Top set: 175 lb x 5
RPE: 7.5
Bodyweight: 151.4 lb
Sleep: 8h

Slept 8 hours and it showed. Bar flew off the floor.

Workout

Lift: Bench
Top set: 90 lb x 5
RPE: 8
Bodyweight: 151.9 lb
Sleep: 7h

Fifth rep was a grind, but it went up.

Workout

Lift: Squat
Top set: 135 lb x 5
RPE: 7.5
Bodyweight: 151.6 lb
Sleep: 7h

A plate on each side! Filmed the top set for Theo.

Workout

Lift: Deadlift
Top set: 165 lb x 5
RPE: 7
Bodyweight: 151.8 lb
Sleep: 7h 30m

Last rep was fast. Hamstrings definitely know about it.

Workout

Lift: Bench
Top set: 85 lb x 5
RPE: 7
Bodyweight: 152.0 lb
Sleep: 7h

Bench is my weak one. Kept my feet planted like Theo showed me and the bar path felt better.

Workout

Lift: Squat
Top set: 130 lb x 5
RPE: 7
Bodyweight: 152.4 lb
Sleep: 7h 30m

First week on Theo’s program. Squats felt smooth, could have done a couple more.
Templates

Workout

**Lift:** [text:Squat]
**Top set:** [number] lb x 5
**RPE:** [number]
**Bodyweight:** [number] lb
**Sleep:** [duration]

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