Training Log

• Squat: +5 lb each session if all reps clean and RPE ≤ 7
• Bench / Press: +2.5 lb per session (press stalls first — normal)
• Deadlift: +10 lb the next DL session
• Miss reps or RPE 8+: repeat the weight. Miss twice: drop 10% and rebuild.

• Bulge / pressure-pop at the right abdominal scar — stop, done for the day, call Galen.
• Numbness, tingling, shooting pain down a leg — stop, Galen before next squat/DL.
• Sharp low-back pain (not muscle fatigue) — stop, reassess form at empty bar.
• Lightheaded / vision narrowing / ear-pounding — sit down, BP signal, cut the session.
• Bar speed slows hard mid-set — rack it, that's RPE 9. Log it as a miss.

Breathing: exhale-brace every rep. No Valsalva. No belt for the first 4 weeks.

Every working set leaves 2–3 reps in the tank. No grinders. No 1RM. Ever. If a squat day bothers the SI joint, sub the front squat (drop 20 lb).