#Incline Bench

• 95x10
• 115x5
• 135x5x5

#Front Squat

• 135x5x2
• 135x10x3

#Stiff-legged Deadlift

• 135x10
• 205x10x5

#Neutral Grip Lat Pull-down (Hoist Machine)

• 100x10
• 115x10x3

#Cable Low Row (Hoist Machine)

• 100x10x3

#Plate-loaded Seated Calf Raises (Cybex Machine)

• 45x10
• 90x15
• 135x10x3

#Plated-loaded 45-degree Calf Raises (Cybex Machine)

• 90x10x2
• 180x10x3

#Leg Press

• 180x10
• 270x10x3

#Plate-loaded Hammer Strength Side Push (Per Arm)

• 45x10x3

Incline Bench Vol: 4900lb
Front Squat Vol: 5400lb
Stiff-legged Deadlift Vol: 11600lb

Morning weight: 148.2lb

#OHP

• 65x10
• 85x5
• 95x6x4
• 95x7

#Bent Over Row

• 95x10x2
• 135x10x2

#Front Squat

• 135x5x2
• 135x10x2

#Dumbbell Incline Bench

• 45x10x5

#Cable Rope Triceps Extension

• 105x10x3

#Cable Rope Overhead Triceps Extension

• 60x10x3

#Lat Pull-down

• 120x10x5

#Ab Crunch Machine

• 170x15x3

#Preacher Curl

• 80x15x2

OHP Vol: 4020lb
Front Squat Vol: 4050lb
Dumbbell Incline Bench Vol: 2250lb

Morning weight: 145lb

#Dumbbell Curl

• 15x20x3

#Side Leg Raises (each leg)

• BWx10x3

#Legs-up Crunch

• BWx10x3

#Rerverse Leg Crunch

• BWx10x3

#Squat

• 135 x 10
• 185 x 4
• 185
• 205
• 225
• 245
• 265
• 275
• 225 x 2
• 225 x 5 x 5
• 205 x 5 x 3
• 185
• 185 x 5 x 2

#Front Squat

• 135 x 10 x 3

Squat Vol: 14,675lb
Front Squat Vol: 4,050lb
Total Squat Vol: 18,725lb
Back Squat INOL: 2.622743687

Morning weight: 135lb

• Squat: 1x5x135lb
• Squat: 1x10x135lb
• Front Squat: 1x5x135lb
• Front Squat: 2x10x135lb
• Squat: 3x5x185lb
• Squat: 3x5x205lb
• Squat: 1x5x225lb
• Hip abductor machine: 5x10x80lb
• Hip adductor machine: 1x10x120lb
• Hip adductor machine: 4x10x140lb

Feeling extremely drained today and also pressed on time. So, taking it light and worked out for 2 hours. Squat Session.

Squat Vol: 9,000lb
Squat INOL: 1.328835227
Front Squat Vol: 2,025lb
Total Squat Vol: 11,025lb

• Squat: 2x10x135lb
• Squat: 3x5x185lb
• Squat: 5x5x205lb
• Squat: 5x5x225lb
• Front squat: 1x5x135lb
• Front squat: 1x10x135lb

Trying out something I came across /r/powerlifting: INOL (intensity in a given number of lifts). The basic formula is: # of reps / (100 - % of 1 rep max). My back squat 1 rep max is 295lb. So, for this session my back squat INOL is 20/(100 -135/295*100) + 15/(100-185/295*100) + 25/(100-205/295*100) + 25/(100-225/295*100) = 2.6440386. According to the video, I'm either training for a competition or I need to call 911... LoL. I haven't tested my front squat 1 rep max yet, so I'm not calculating my INOL for it. Here is my workout session.

Back Squat vol:  16,225  lb
Front squat Vol:   2,025 lb
---------------------------
Total squat vol:  18,250lb
Back squat INOL:  2.6440386

Morning weight: 144.8lb

• 3x 5 front squat @ 135lb
• 1x 10 front squat @ 135lb
• 3x 15 barbell upright row @ 55lb
• 1x 10 bench press @ 135lb
• 5x 8 bench press @ 155lb
• 3x 20 kettlebell swing @ 40lb
• 1x 10 squat @ 135lb
• 1x 5 squat @ 185lb
• 1x 5 squat @ 205lb
• 1x 3 squat @ 225lb
• 1x 3 squat @ 245lb
• 1x 3 squat @ 275lb
• 1x 1 squat @ 295lb (PR)
• 1x 5 squat @ 245lb
• 1x 4 squat @ 245lb
• 3x 5 squat @ 225lb
• 5x 5 squat @ 205lb
• 1x 10 squat @ 185lb

back squat vol:   18,385 lb
front squat vol:   3,375 lb
---------------------------
squat vol:        21,760 lb
---------------------------
bench vol:         7,550 lb
---------------------------
total vol:        29,310 lb