<p>This is my 5th week of a plan I started on <code>2022-10-31</code>.</p>
<h2>Week 5</h2>
<h3>2022-10-31</h3>
<table>
<thead>
<tr>
<th>DAY 18</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>SQUAT</td>
<td>1</td>
<td>4</td>
<td>325</td>
<td>1300</td>
</tr>
<tr>
<td>SQUAT</td>
<td>3</td>
<td>4</td>
<td>285</td>
<td>3420</td>
</tr>
<tr>
<td>INCLINE BENCH PRESS</td>
<td>1</td>
<td>5</td>
<td>165</td>
<td>825</td>
</tr>
<tr>
<td>INCLINE BENCH PRESS</td>
<td>1</td>
<td>5</td>
<td>152</td>
<td>759</td>
</tr>
<tr>
<td>INCLINE BENCH PRESS</td>
<td>2</td>
<td>8</td>
<td>140</td>
<td>2234</td>
</tr>
<tr>
<td>LEG PRESS</td>
<td>1</td>
<td>8</td>
<td>380</td>
<td>3040</td>
</tr>
<tr>
<td>LEG PRESS</td>
<td>2</td>
<td>9</td>
<td>360</td>
<td>6480</td>
</tr>
<tr>
<td>BARBELL CURLS</td>
<td>3</td>
<td>8</td>
<td>70</td>
<td>1680</td>
</tr>
<tr>
<td>WEIGHTED PULLUPS</td>
<td>3</td>
<td>8</td>
<td>52</td>
<td>1248</td>
</tr>
<tr>
<td>WEIGHTED DIPS</td>
<td>3</td>
<td>6</td>
<td>52</td>
<td>936</td>
</tr>
<tr>
<td>WEIGHTED DIPS</td>
<td>1</td>
<td>3</td>
<td>90</td>
<td>270</td>
</tr>
<tr>
<td>LEG RAISES</td>
<td>3</td>
<td>6</td>
<td></td>
<td>0</td>
</tr>
<tr>
<td>GHRs</td>
<td>3</td>
<td>6</td>
<td></td>
<td>0</td>
</tr>
</tbody>
</table>
<h3>2022-11-01</h3>
<table>
<thead>
<tr>
<th>DAY 19</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
<th>RPE</th>
</tr>
</thead>
<tbody>
<tr>
<td>BENCH PRESS</td>
<td>1</td>
<td>4</td>
<td>205</td>
<td>820</td>
<td>8.5</td>
</tr>
<tr>
<td>BENCH PRESS</td>
<td>1</td>
<td>1</td>
<td>225</td>
<td>225</td>
<td>9</td>
</tr>
<tr>
<td>BENCH PRESS</td>
<td>3</td>
<td>4</td>
<td>185</td>
<td>2214</td>
<td>7</td>
</tr>
<tr>
<td>BENCH PRESS</td>
<td>1</td>
<td>4</td>
<td>173</td>
<td>694</td>
<td>6.5</td>
</tr>
<tr>
<td>DEFICIT DEADLIFT</td>
<td>1</td>
<td>4</td>
<td>315</td>
<td>1260</td>
<td>6</td>
</tr>
<tr>
<td>DEFICIT DEADLIFT</td>
<td>1</td>
<td>1</td>
<td>365</td>
<td>365</td>
<td>7.5</td>
</tr>
<tr>
<td>DEFICIT DEADLIFT</td>
<td>3</td>
<td>4</td>
<td>295</td>
<td>3540</td>
<td>7</td>
</tr>
<tr>
<td>FLAT DB PRESS</td>
<td>3</td>
<td>8</td>
<td>130</td>
<td>3120</td>
<td>7-8</td>
</tr>
<tr>
<td>WIDE GRIP PULL-UPS</td>
<td>4</td>
<td>6</td>
<td>0</td>
<td>-</td>
<td>7-8</td>
</tr>
<tr>
<td>FINGER-GRIP PULL-UPS</td>
<td>3</td>
<td>6</td>
<td>0</td>
<td>-</td>
<td>7-8</td>
</tr>
</tbody>
</table>
<h3>2022-11-02</h3>
<table>
<thead>
<tr>
<th>DAY 20</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>RUNNING</td>
<td></td>
<td></td>
<td></td>
<td>2.25 MI</td>
</tr>
</tbody>
</table>
<h3>2022-11-03</h3>
<table>
<thead>
<tr>
<th>DAY 21</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>FRONT SQUAT</td>
<td>1</td>
<td>1</td>
<td>265</td>
<td>265</td>
</tr>
<tr>
<td>FRONT SQUAT</td>
<td>4</td>
<td>3</td>
<td>225</td>
<td>2700</td>
</tr>
<tr>
<td>BENCH PRESS (VARIED GRIP)</td>
<td>3</td>
<td>6</td>
<td>175</td>
<td>3150</td>
</tr>
<tr>
<td>INCLINE DB PRESS</td>
<td>3</td>
<td>10</td>
<td>100</td>
<td>3000</td>
</tr>
<tr>
<td>DB LAT RAISES</td>
<td>4</td>
<td>10</td>
<td>20</td>
<td>800</td>
</tr>
<tr>
<td>DB FLYES</td>
<td>4</td>
<td>12</td>
<td>30</td>
<td>1440</td>
</tr>
<tr>
<td>TRI OVERHEAD EXT</td>
<td>4</td>
<td>15</td>
<td>60</td>
<td>3600</td>
</tr>
<tr>
<td>GHR ISO HOLDS</td>
<td>3</td>
<td>30s</td>
<td>-</td>
<td>-</td>
</tr>
<tr>
<td>GHR BACK EXTENSIONS</td>
<td>3</td>
<td>8</td>
<td>-</td>
<td>-</td>
</tr>
</tbody>
</table>
<h3>2022-11-04</h3>
<table>
<thead>
<tr>
<th>DAY 22</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>DEADLIFT</td>
<td>1</td>
<td>3</td>
<td>405</td>
<td>1215</td>
</tr>
<tr>
<td>DEADLIFT</td>
<td>1</td>
<td>2</td>
<td>385</td>
<td>770</td>
</tr>
<tr>
<td>DEADLIFT</td>
<td>4</td>
<td>4</td>
<td>315</td>
<td>5040</td>
</tr>
<tr>
<td>WEIGHTED PULLUPS</td>
<td>3</td>
<td>6</td>
<td>52</td>
<td>936</td>
</tr>
<tr>
<td>WEIGHTED PISTOLS</td>
<td>3</td>
<td>6</td>
<td>26</td>
<td>468</td>
</tr>
</tbody>
</table>

DAY 18	SETS	REPS	WEIGHT	DAILY VOLUME
SQUAT	1	4	325	1300
SQUAT	3	4	285	3420
INCLINE BENCH PRESS	1	5	165	825
INCLINE BENCH PRESS	1	5	152	759
INCLINE BENCH PRESS	2	8	140	2234
LEG PRESS	1	8	380	3040
LEG PRESS	2	9	360	6480
BARBELL CURLS	3	8	70	1680
WEIGHTED PULLUPS	3	8	52	1248
WEIGHTED DIPS	3	6	52	936
WEIGHTED DIPS	1	3	90	270
LEG RAISES	3	6		0
GHRs	3	6		0

DAY 19	SETS	REPS	WEIGHT	DAILY VOLUME	RPE
BENCH PRESS	1	4	205	820	8.5
BENCH PRESS	1	1	225	225	9
BENCH PRESS	3	4	185	2214	7
BENCH PRESS	1	4	173	694	6.5
DEFICIT DEADLIFT	1	4	315	1260	6
DEFICIT DEADLIFT	1	1	365	365	7.5
DEFICIT DEADLIFT	3	4	295	3540	7
FLAT DB PRESS	3	8	130	3120	7-8
WIDE GRIP PULL-UPS	4	6	0	-	7-8
FINGER-GRIP PULL-UPS	3	6	0	-	7-8

DAY 21	SETS	REPS	WEIGHT	DAILY VOLUME
FRONT SQUAT	1	1	265	265
FRONT SQUAT	4	3	225	2700
BENCH PRESS (VARIED GRIP)	3	6	175	3150
INCLINE DB PRESS	3	10	100	3000
DB LAT RAISES	4	10	20	800
DB FLYES	4	12	30	1440
TRI OVERHEAD EXT	4	15	60	3600
GHR ISO HOLDS	3	30s	-	-
GHR BACK EXTENSIONS	3	8	-	-

DAY 22	SETS	REPS	WEIGHT	DAILY VOLUME
DEADLIFT	1	3	405	1215
DEADLIFT	1	2	385	770
DEADLIFT	4	4	315	5040
WEIGHTED PULLUPS	3	6	52	936
WEIGHTED PISTOLS	3	6	26	468

A 12-week Fitness Plan - Week 5

Week 5

2022-10-31

2022-11-01

2022-11-02

2022-11-03

2022-11-04