# Strength training

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## How it’s going

### 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

## Plans

### 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)

## Templates

### Workout

Tags: Workout

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

[paragraph]
```

## Tags

Workout

## Latest records

### Oct 11, 2026

**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.

Tags: Workout

### Oct 10, 2026

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

Almost 200. Grip was the hardest part.

Tags: Workout

### Oct 8, 2026

**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.

Tags: Workout

### Oct 7, 2026

**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.

Tags: Workout

### Oct 5, 2026

**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.

Tags: Workout

### Oct 3, 2026

**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.

Tags: Workout

### Oct 2, 2026

**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.

Tags: Workout

### Sep 30, 2026

**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.

Tags: Workout

### Sep 28, 2026

**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.

Tags: Workout

### Sep 27, 2026

**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.

Tags: Workout

### Sep 25, 2026

**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.

Tags: Workout

### Sep 23, 2026

**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.

Tags: Workout

### Sep 22, 2026

**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.

Tags: Workout

### Sep 20, 2026

**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.

Tags: Workout

### Sep 18, 2026

**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.

Tags: Workout

### Sep 17, 2026

**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.

Tags: Workout