Friday after Christmas - 5.2.1 - Press, etc

Warmup - padwork

Seated Press
20 x 5
38 x 5
44 x 3
49 x 8 (3+)

Ab Wheel
BW x feet x 1, knees x 19,20,20

Dips
BW x 15,15,15,15

Back Ext
BW x 25,25

Pullups over break - 20 and 21

Did pullups at an outdoor gym to test my max reps.

12/23 - 20 reps straight

12/25 - 21 reps

New records both times.

Wednesday - 5.1.4 - Back Squat, Pullups, Ab Wheel

warmup - padwork

Back Squat
60 x 4
100 x 4
106 x 5
122 x 5
138 x 6 (5+)
Very full from lunch, had to loosen belt. Felt weak.

Pullups
BW x 8,10,10,10,10

Ab Wheel
BW x 5,5,5
Attempting from feet.

Weight
189.2 lbs

Tuesday - 5.1.3 - Bench, Dips, etc

Warmup - padwork

Bench Press
60 x 5
73 x 5
84 x 5
95 x 8 (5+)

Incline
40 x 5

Reverse Flies
4.5 x 15,15,15

Dips
BW x 15,15,15,15

Back Ext
BW x 20,20,20

Monday - 5.1.2 - Deadlift, Pullups, Abs, BB rows

Warmup - padwork

Deadlift
70 x 4
111 x 5
130 x 5
151 x 12 (5+) was supposed to be 148

Pullups
BW x 8
27 (57.5) x 8,8,8
This was hard.

Ab Exercises - various

BB row
52 x 15,15

Saturday - 5.1.1 - Seated Press, Ab Wheel, Dips, Back Ext

Warmup - jumprope 5 min

Seated Press
20 x 5
34 x 5
40 x 5
46 x 9 (5+)
Finally starting to get harder on the press. Been increasing the weight more between cycle until it is more difficult. Perhaps this will be the last accelerated increase.

Ab Wheel
BW x 20 (knees),10 (negative from feet, then knees back up), 10 same

Back Ext
BW x 50 straight

Dips
BW x 30

Thursday - 4.4.4 - Back Squat deload

warmup - padwork

Back Squat
60 x 5
80 x 5
97 x 5

Pullups
25 kg x 8,8,8

Rear Delt flies
4.5 x 12,12,12

Weight: 84.5 kg

Tuesday - 4.4.3 - Bench Deload

Warmup - padwork

Bench Press

44 x 5

55 x 5

66 x 5

Ab Wheel

BW x 20,20,20

Light Incline Bench

40 x 5,5

Back Ext and Dips Superset

BW x 20/15,20/15,20/15

Monday - 4.4.1/2 - Press Deload and Deadlift Deload

Warmup - padwork

Seated Press
20 x 5
25 x 5
30 x 5

Decided to push two days together since I was feeling good, so moved Deadlift up today too.

Deadlift
warmup
70 x 5
85 x 5
102 x 5

Pullups
BW x 8
23 kg x 8,8,8

Partner leg raise
BW x 25,25

Ring Dips
BW x 8,8,8

Sunday - 4.3.4 - Back Squat, Back Ext, Dips

Warmup - padwork

Back Squat
warmup
121 x 5
133 x 3
150 x 5

Back Ext
BW x 20,20,20

Dips
BW x 15,15,15

+stretch

https://www.youtube.com/watch?v=fuYINORn43E

Friday - 4.3.3 - Bench Press, Pullups, Ab Wheel

 Warmup - padwork

Bench Press
60 x 5
82 x 5
92.5 x 3
104 x 5 (1+)

Pullups
16 x 8,8,8,8

Ab Wheel
BW x 20,20,20

Thursday - 4.3.2 - Deadlift, Incline Press, Dips

Knee hurting from BBC
Very tired from lack of sleep

Warmup - padwork

Deadlift
warmup
127 x 5
144 x 3
161 x 5 (1+)

Incline Press
20 x 6
29 x 5
40 x 5,5

Dips
BW x 10,10,10

Monday - 4.3.1 - Press, Ab Wheel, Ring Dips, etc

Seated Press
37 x 5
42 x 3
47 x 9 (1+)

Ab Wheel
BW x 20,20,20

Ring Dips
BW x 10,10,10

BB Rows
45 x 25

Straight Leg Reverse Situp
BW x 10,10

Sunday - 4.2.4 - Back Squat, Pullups, Dips, Back Ext

warmup - padwork ~12 min

Back Squat
warmup
80 x 4
111 x 3
126 x 3
142 x 8 (3+)

Pullups
BW x 15
12kg x 8,8,8,8

Dips
BW x 15,15,15,15

Back Ext
BW x 20,20,20,20

Friday - 4.2.3 - Bench Press only

Came back late from an event, just wanted to get bench press done.

warmup - padwork ~12 min total

Bench Press
warmup
77 x 3
88 x 3
99 x 5 (3+)

Thursday - 2.2 - Deadlift, Ab wheel, Back Ext

warmup - jumprope ~4 min

Deadlift
warmup
118 x 3
135 x 3
152 x 10 (3+)

Ab wheel
BW x 20,20,20

Back ext
BW x 15,20,20,20

Weight - 85 kg