Friday - Deadlift 188

Deadlift

70 x 5

110 x 5

132 x 4

152 x 3

174 x 1

188 x 1 (412 lbs)

Ring Dips

BW x 4x10

Inverted Ring Row

BW x 10,10,10

Wednesday PM - Back Squat 161, etc

Ring Dips
BW x 10,10,10

Reverse Flies
11 x 10,10,10

Back Squat
20 x 6
70 x 5
92 x 5
111 x 4
133 x 3
152 x 1
161 x 1,1
Leaning forward a lot on the first single. Back weakness, or legs?

Pullups
BW x 10,10,10

+lacrosse ball

Thursday - Deadlift 183, etc

Deadlift
70 x 5
110 x 5
142 x 5
162 x 5
183 x 1 (402 lbs)
142 x 5

Pullups
BW x 8
11 x 5
22 x 5,5,5 (50 lbs)

Reverse Flies
4.5 x 12,12

Monday - Back Squat 165

Back Squat

20 x 6

70 x 5

90 x 5

110 x 4

130 x 3
151 x 1
165 x 1
130 x 5,5

Reverse Flies
4.5 x 12,12
7 x 10,10

Ring Dips
BW x 10,10

Side Plank
4.5 x 30s, 30s

+some ab exercises

Tuesday - Deadlift 180, upper body

Deadlift
70 x 8
110 x 5
130 x 5
153 x 4
171 x 1
180 x 1
130 x 5

Ring Dips
BW x 12,12,12

Pullups
BW x 8,10,10

Pushups
20

Reverse Flies
4.5 x 10

Sunday (PM) - Back Squat 158, upper body

Back Squat
20 x 5,5
70 x 5
110 x 5
130 x 3
153 x 1
158 x 1
130 x 5,5

Reverse flies
4.5 x 12,12,12

Pullups
BW x 8,
11.5 x 5
23 x 5,5,5

Side Plank (dynamic)
2.3 (5lbs) x 20,20

+stretching

Friday (PM) - Deadlift 170 x 2, upper body

Deadlift:
20 x 5
70 x 5
110 x 5
130 x 5
151 x 5
170 x 2

Ring Dips
BW x 10,10,10

Reverse flies
4.5 x 12

Inverted Rows (Rings)
BW x 10,10

Ab Wheel
BW x 10,10

+stretch

New Home, New Home Gym

Well, its not exactly DIY, but I've upgraded my home gym significantly. I'll elaborate on this post in the future.

Thursday - Upper body

Dips
BW x 10
11 x 5
22 x 5
33 x 5
41 x 5,5,5

Ring Chins
BW x 5,5,5
I don't like these when the rings are on the rack, the range of motion is too small.

Leg raise (bar)
BW x 10,10,10

Inverted Row (rings)
BW x 10,10,10

Reverse flies
4.5 x 12,12,12

Pushups
BW x 25,25

+stretches and PT

Wednesday PM - Back Squat 152 x 2, etc

Back Squat
20 x 5,5
70 x 5
90 x 5
110 x 3
132.5 x 3
151 x 2
110 x 10
Tightness in left lower back.

Ring dips
BW x 10,10,10

Ring Lsit raise
BW x 8,8

+stretches

Tuesday AM - Rowing 4km

Rowing 4km in 18:43
+stretches

Monday PM - Deadlift 151, upper body

Deadlift
70 x 5
111 x 5
131 x 5
151 x 5,5

Pullups
BW x 8
11 x 8
22.5 x 5,5,5

Ring Dips
22.5 x 5 (too heavy to control)
11 x 5,5
BW x 10
Decided I prefer BW for ring dips

Reverse Flies
4.5 x 15,15

Ab Wheel
BW x 3x10

Glute Bridge
BW x 60

Saturday PM - Back Squat 156

Back Squat
BB x 6,6
70 x 5
90 x 5
111 x 4
131 x 3
151 x 1
156 x 1
111 x 5,5
Trying some max single + drop sets for a while to see how it goes.

Ring Dips
BW x 4x10

Band Pulls
10,10

Hanging Knee raise
BW x10,10

Supermans
BW x 10,10

+other PT execises

Side Planks (hold)
BW x 45s

Friday AM - Upper body only

Pullups
BW x 8,8,8

BB row
bar x some
40 x 10
62 x 8,8,8

Ring Dips
BW x 4 x 10

Reverse Flies
4.5 x 15,15

Side Planks (hold)
BW x 30

+other ab exercises