Hefty is not a
workout tracker.

Twelve weeks to the platform, from these maxes:

• Squat180 kg
• Bench press120 kg
• Deadlift210 kg

Blocks

Weeks

⁠  Week 1⁠  

⁠  Week 2⁠  

⁠  Week 3⁠  

Heavy day. One top set at RPE 8, then back-offs at 90%. Add 2.5 kg when every set hits the reps.

Main work

Notes

⁠  Bench technique⁠  

Your squat rose 12 kg in eight weeks, then stopped when weekly sets fell from 9 to 6 1.

Next block: add a second squat day at 70%, and keep the heavy day as it is 2.

Finisher: sled push, 4 lengths.

Phase 2 of 4

Pain log

Pain has held at 2 since Tuesday, so light pressing starts today.

Your two weakest bench weeks both followed nights under six hours. Your best followed seven or more.

Updates on its own as new weeks come in.