Sunday - Upper

Bench Press

ramp up - 20,61,81

106 x 5,5,5

Incline Press

52 x 5

66 x 5,5

Pullups

BW x 15,15,20

Dips

BW + 60 lbs x 15,15,15

Parallel Bar Leg raise

BW x 10,10,10

Caliper measurement - 10 mm (side abdomen)

Friday/Saturday - Lower

Back Squat

ramp up - 20,61,93,111,

137 x 8,8,8

Hips coming up as fatigue sets in. Tiring but not too bad.

Deadlift

ramp up - 70,111,151

168 x 8
Very hard.

Decided to do assistance on Saturday because I was feeling sick and because of time constraints.

Saturday

Ab Wheel
BW + 20 kg x 12,12,12

Back Ext

10 lbs x 20,20

Tricep Extension 

20 kg x 10,10,10 

Thursday - Upper (after Christmas)

A week off for vacation and then got sick.

Bench Press

ramp up - 20,61,81

96 x 8,8,8

Incline Press

20

60 x 8

Pullups

BW x 15,15,15

Dips

BW x 15,15

Thursday - Lower

Feeling very tired today, and it showed.

Back Squat

warmup - 20,61,93,111,131

156 x miss (0)

111,142

156 x 3,3,3

Really tough. Back wasn't rounding but chest was caving on way up (hips coming up)

Deadilft

warmup - 70,111,151,171

192 x 0

192 x 3

Really tough

Decided to cut down the deadlift volume (1 top set). I've been considering this for some time since I think it is negatively effecting my recovery.

Ab Wheel 

BW x 30

weight - 188 lbs (85.5kg)

Wednesday - Upper

Bench Press

warmup - 20,40,61,81

109 x 3,3,3

Pushing with legs more - pushing out/back

Incline Press

warmup - 20,40

68 x 3,3,3

Felt good

Pullups

BW x 17,17,17

Dips

BW + 55 lbs x 15,15,15

weight - 186.4

Sunday - Lower

Back squat
warmup - 20,61,81,102,122
149 x 5,5,5 - Felt strong, but tiring

Deadlift
warmup - 61,101,142,162
182 x 5,5
Brutal. This was really difficult. Upper back getting tired and a little loose, not too bad. Hips coming up early and on final reps of squat

Ab Wheel
BW x 15
BW + 16 kg (35 lbs) x 12,12,12

Back Extension
BW + 10 lbs x 20,20

Reverse Flies
15 lbs x 12,12

Note: Likely need to reduce deadlift volume or intensity soon.

Saturday - Upper

Add'l: Did some low bar squat practice on Friday with 60 kg

Bench Press
warmup - 20, 61,81,
104 x 5,5,5
Feeling a little in left upper back (rhomboid possibly)

Incline Press
warmup - 20,40
65 x 5,5

Reverse Fly
10 lbs x 16,16

Pullups
BW x 15,15,15

Dips
BW + 50 lbs x 15,15,13

Weight: 186 lbs (85 kg)

Wednesday - Lower

Back Squat

warmup - 20,61,81,102

135 x 8,8,8

Deadlift

warmup - 102,134

165 x 8

Back Extension

BW + 10 lbs (behind head) x 20,20,20

Ab Wheel
BW + 25 lbs x 15,15,15

Weight 188 lbs (85.5 kg)

Monday - Upper (modification after 6 weeks)

Bench Press

warmup - 40,61,81

94 x 8,8,8

Incline Press

40 x 8

59 x 8

Tough after bench

Pullups

BW x 15,15,15

Dips

BW x 15,15,15

Notes: 
I like having bench first. Maybe impact my incline weights/progression.

Another good assistance this day would be a rowing exercise.

Notes after 6 weeks of training - mostly on assistance exercises

A few notes after doing the program for 6 weeks. 

• bench press has priority over incline, so it should go first. Incline is really an assistance for bench
• should perform the pullups on upper day rather than lower, so I can do another squat/deadlift assistance instead
• issues - don't have heavy weights to do flies
• don't have heavy DBs to do rows - tbar or other
• squat/deadlift day assistance 
• hamstrings
• lower back
• abs
• bench day assistance
  
• triceps
• shoulders 
• upper back/lats

Previous six weeks assistance:

• on bench day, did high incline, dips, started with reverse bench, moved to flies, sometimes did ab exercises
• on squat/deadlift day, did split squats, back extensions, sometimes ab exercise, pullups

Plan moving forward on assistance & order of exercises

Bench Day:

• move incline after bench press
  
• add'l bench assistance movements (aside from incline): 
  
• dips
• pullups

Squat/Deadlift Day:

• back extensions - further forward to get both hamstrings and lower back in movement
• ab exercise: ab wheel, partner leg raise or parallel bar leg raise

Sunday - lower

Back squat

Warmup 20,61,81,102,122

153 x 3,3,3

Felt strong

Practiced low bar squat at 61 kg. Should do on off day

Deadlift

Warmup 70,111,151

187 x 3,3,3

Felt decent. Final set tough

BB row

72 x 10,10,10

Pullups

Bw x 15,15,15

Weight 189.6 lbs

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Saturday - Upper

Incline Press

warmup - 20,40

66 x 3,3,3

Bench Press

warmup - 20,61,81

107 x 3,3,3

Tough, but felt strong, especially set 3.

Flies

25 lbs x 12,12,12

Dips

BW x 30

Will go back to weighted dips next session.

Thursday - Lower

Back Squat
warmup - 61,93,110,130
146 x 5,5,5
Tough (back not legs)
Probably from black belt

Deadlift
warmup - 20,70,111,143,163
179 x 5,5
Low back (left side) sore and right inner thigh feel a bit

Ab Wheel
BW x 15,15

Pullups
BW x 17

Keeping assistance light today (minor deload)

Monday - Upper

Incline
warmup - 20,40
63 x 5,5

Bench Press
warmup - 61,81,
103 x 5,5,5

Dips
BW x 15,15,15,

Kept assistance light pretty tired.

Sunday - Lower

Back Squat
warmup - 20,61,93,111,
133 x 8,8,8
Form was fine but tiring

Deadlift
warmup - 70,111,143
162 x 8

Split Squat
BW x 15,15,15

Pullups
BW +30 lbs x 15,13,10
Improvement over last time of 15,12,9

Weight 186.8 lbs (85 kg)

Saturday - Upper

Rowing - ~ 1 min

Incline Press
warmup 20,40, 52
57 x 8

Bench Press
warmup - 52,70
93 x 8,8,8
Toughest at the lockout on final reps. Didn't feel overly heavy, just tiring.
Abs very sore from ab wheel, made stability harder.

Flies
25 lbs x 10(slow), 10,10

Dips
BW + 45 lbs x 15,15,15
Tough

Thursday - Lower

Back Squat
warmup - 20,61,93,111,134,
150 x 3,3,3
Chest coming forward a bit

Deadlift
warmup - 70,111,151,171
184 x 3,3,3
Feeling slightly in lower left back

Ab Wheel
BW x 15
BW + 25 lbs x 15,15

Pullups
BW + 30lbs x 15,12,9
Aiming for 3x15 again, no improvement from last session but didn't get worse. Nearly got 10 on last set

weight 185.8 lbs

Monday - Upper

Incline Press
warmup - 20,40
63 x 3,3,3

Bench
warmup - 61,81
105 x 5,3,3
Accidentally did 5 on the first set, but it was a good set.

Flies
25 lbs x 10slow, 10
This is my heaviest dumbbell. I either need to make it harder or get heavier weights.

Dips
BW + 40 lbs x 15,15,15

weight - 189.4 lbs

Sunday - Lower

Morning - back extensions and decline situps, a few sets each

Afternoon

Back Squat
warmup - 20,61,81,102, 122,
144 x 5,5,5
Not too bad, leaned a little forward on some final reps

Deadlift
warmup - 70,110,143
175 x 5,5
Felt heavy but form was good, second set was better
Hips coming up first a bit

Back extensions
BW x 20,20

Pullups
BW +30 (13.5kg) x 15,12,9 (trying for 3x15)

weight - 191 lbs

Saturday - Upper

Incline Press
warmup - 20,40
61 x 5,5 - tough on left side

Bench Press
warmup - 61,81
102 x 5,5,5
Pretty good. Focusing on stability with legs and pulling bar apart, went well.

Flies
20 lbs (9 kg) x 10,10,10 with 5 second negative

Dips
BW + 35 lbs (16 kg) x 15,15,15

Monday - Lower

Back Squat
warmup - 20,61,93,111,
130 x 8,8,8
Endurance is the biggest factor. Maybe need more cardio.

Deadlift
warmup - 70,110,142,
159 x 8

Back Extensions
BW x 20,20,20

Pullups
BW + 12 kg (25 lbs) x 15,15,15

Sunday - Upper

Incline Press
warmup - 20,40
55 x 8

Bench Press
Feeling this in my lower back at the bottom of the rep, did more warmup sets
warmup 20,60,60,60,80,
91 x 8,8,8

Flies
15 lbs x 10
20 lb (9 kg) x 10,10,10 - 5 second negatives

Dips
BW + 35 lbs x 15,15,15

Thursday - Lower

Back Squat
warmup - 20,61,81,102,124
148 x 3,3,3

Deadlift
warmup - 70,110,142,162
180 x 3,3,3

Split Squat
12 kg (25 lbs each) DB x 25each side (attempting 30)

Pullups
BW x 16,16,16

Weight 189 lbs /86 kg

Monday - Upper

Incline Press
warmup - 20,40
62 x 3,3,3

Bench Press
warmup - 61,81,93
104 x 3,3,3

Reverse Grip Bench
75 x 10,10

Dips
BW + 12 kg x 15,15,15
Started adding weight, keeping reps high.

Back Ext
BW x 30

Sunday - Lower

Back Squat
warmup - 20,61,93,111,
141 x 5,5,5

Feet are leaning in a bit at the very bottom of the squat. Working on it and trying to find the root cause.

Deadlift
warmup - 70,110,142
172 x 5,5

Split squat
did bodyweight again this time because I felt like using the dumbbells took away from the movement. May try again with heavier DBs, but focusing on depth
BW x 15,15,15 (each)

Pullups
BW x 25,10
Bet with myself that if I could do 20, I would only have to do one more set instead of 2, but I managed to beat my all time PR for pullup reps.

Weight - 188 lbs /85.5 kg

Friday - Upper

Incline Press

warmup - 20,40

59 x 8

Bench Press

warmup 40,61,77

99 x 5,5,5

Focusing on using leg drive and setting up better

Reverse Grip Bench - helps a lot to have a liftoff

70 x 10,10

move up the weight next time

Dips

BW x 20,20

Thursday - Lower

Back Squat
warmup 61,93,111,
128 x 8,8,8

Deadlift
warmup 70,110,130
156 x 8

Split Squat
15 lbs DB x 10,10,10

Pullups
BW x 15,15,15

Monday - Upper

Front loading the schedule because can't lift Tues or

Incline Press
warmup 20,40
54 x 8

Bench Press
warmup 54,70
90 x 8,8,8

Focusing on tight back, bend bar, and use legs
Figuring out how to use leg drive - feels like its working

Reverse Grip Bench - very difficult to unrack
70 x 9,8
Aim for 10 reps then increase weight

Left side lockout tough

Ideas - start bar higher?

Dips
BW x 25,25

Sunday - Lower

Back Squat
warmup 20,61,93,120,
145 x 3,3,3
Not bad

Deadlift
warmup 71, 11, 151
176 x 3,3,3

Split Squat
BW x 15,15,15 each

supersetted with:
Pullups
BW x 15,15,15

weight: 84.3/185.6 lbs

Friday - Upper/Push

Incline Press
warmup - 20,40
60 x 3,3,3

Bench Press
81 x 3
102 x 3,3,3
Focusing on bending/pulling the bar apart

Reverse Grip Bench
70 x 8,8

Dips
BW x 25,25

Wednesday - Lower

Back Squat
warmups - 20,61,93,111,
138 x 5,5,5
Pinch/twinge type pain in right shoulder blade on set one. Changed bar position and it went away.

Deadlift
warmup 60,102,134
169 x 5,5
Used belt, this was tough. Probably will continue to use belt on work sets of deadlift now, with few exceptions. Helps keep back tight.

Split Squat
BW x 10,20

Pullups
BW x 15,15

Monday - Upper

Incline Press
warmup 20,40
58 x 5,5,5

Bench Press
warmup 61,81
97 x 5,5,5

Reverse bench
65 x 8,8
Might not be the most bang for buck assistance, but its something new to try

Dips
BW x 15,15,15

Reverse fly
12 x 25

Sunday - Lower/Pull

Back Squat
warmups - 20,61,93,111
126 x 8,8,8
Legs tired for some reason (maybe from deadlift two sessions prior?)
more taxing on lungs that legs and back

Deadlift
warmups - 70,111,131,
153 x 8
Deadlifting after squat is tough, hopefully my work capacity will improve or my progression will probably slow a bit.

Split squat
BW x 10,10,10
Just keeping it light but doing a variation as accessory. Getting used to so much volume in one day

Pullups
BW x 15,15,15

Friday - Push/Upper

High incline
warmup - 20, 40
52 x 8

Bench Press
60 x 5
88 x 8,8,8

Reverse Grip bench (trying this for a few weeks as the variation)
40 x 8
60 x 8,8
Can increase next session

Dips
BW x 15,15,15

Weight: 84 kg (184.8 lbs)

Was originally going to do weighted dips, but this is a lot more upper body/triceps volume than I'm used to, so I'll stick with BW for now.

New Program - Linear Periodization

Using the following training maxes - roughly 90-95% of estimated max
High Incline Press: 66 kg
Bench Press: 112
Back Squat: 160
Deadlift: 195

Schema
AB alternating

A:
High Incline
Bench Press
Press/bench variation
Dips

B:
Back Squat
Deadlift
Squat/DL variation
Pullups

Main exercises (first 2)
Reps each session: 8 then 5 then 3
Percent/Max: 78%, 86% 90%

Set schema:
Bench and Squat: 3x8,3x5,3x3
Incline and Deadlift: 1x8,2x5,3x3

Cycle increases:
Incline - 2kg to est  max
Bench - 2
Squat -  3
DL - 4

Thursday - Press and deadlift

Seated Press
20 x 5
40 x 5
52 x 3
58 x 3
65 x 3

Deadlift
60 x 5
111 x 5
151 x 11

Monday - Back squat 162, Pullups

Last session of back squat tests, I'm pretty confident that the ~170 kg is my max right now.

Back Squat

warmup - 61,81,102,122,142

151 x 1

162 x 1

142 x 6

Pullups

BW x 15,15,15

Sunday - Bench, Dips

Bench press
warmup - 20,61
81 x 5
94 x 3
106 x 3

Dips
BW x 15,15,15

Friday - Back Squat 165, 139x10

Back Squat
Ramping 61,81,102,122,142
165 x 1
139 x 10

Pullups
BW x 15,15,15

Weight
185 lbs

Thursday - Press, Deadlift

Press
40 x 5
47 x 5
54 x 5
61 x 5
Hard

Deadlift
61 x 6
111 x 5
137 x 5
158 x 5
179 x 5 (hard)

Dips
BW x 15,15,15

Sunday - Back Squat 162, 134x10

Back Squat
ramping 20,65,81,102,122,142
162 x 1
134 x 10

Pullups
BW x 15,15,15,

Ab Wheel
BW x 30
+foam roll

Friday - Bench

Bench

61 x 5

76 x 5

88 x 5

102 x 4 (bad grip), 4

Supposed to be 5, I think it was a fluke. 

Left shoulder feeling weird

BB Row

74 x 8,8,8,8,8

Dips

BW x ,15,15,15

+foam roll

Thursday - Back Squat 171

Back squat
Ramping
60,81,102,122,144,
156 x 1
171 x 1
142 x 3,3

Lower left back hurts.

Pullups
BW x 15,15,15

Ab Wheel
BW x 15,15

Weight 184 lbs

New Program

Exact details are work in progress, but for now:

ABAD

A:
Back Squat - work up to max single, then drop set (1 or 2 sets, ~10 reps total). Try to hit at least 90% of max
Pullups
Ab Exercise

 B:
Bench Press - 5/3/1
Dips
BB Row

A

D:
Press 5/3/1
Deadlift 5/3/1
Dips

Goals:
Reach a 200kg squat by October 2018 (long term). Maybe I'll get there sooner, but this is the threshold number. Objective is 8 months.
Continual improvements to bench and press
Limited work with deadlift, just maintain and hope it goes up with squat - not a priority

Nominal squat max per month to reach 200 kg by October 2018
(current max 171 as of 10/12)

Oct 171
Nov 173.5
Dec 176
Jan 178.5
Feb 181
Mar 183.5
Apr 186
May 188.5
Jun 191
Jul 193.5
Aug 196
Sep 198.5
Oct 200

Monday - Squat test 167

Back Squat
60 x 3
81 x 3
102 x 3
122 x 3
142 x 2
155 x 1
167 x 1
180 x 0,0
176 x 0

Will test again soon, I know I can beat 167.

Felt heavy taking off rack, mostly in back.

Pullups
BW x 15,15

Thursday - Smolov Jr Final Day

Back Squat
60 x 5
81 x 4
102 x 3
122 x 3
142 x 10x3

Wednesday - Smolov Jr 3.3

Almost done.

Back Squat
60 x 4
80 x 4
102 x 4
134 x 8x4

Monday - Smolov Jr 3.2

Back Squat
52 x 5
81 x 5
106 x 5
125 x 7x5

Sunday - Smolov Jr 3.1

Back Squat
52 x 5
61 x 5
94 x 5
118 x 6x6

Ring Row
BW x 10,10,10

Thursday - Smolov Jr 2.4

Back Squat
52 x 5
61 x 5
95 x 3
111 x 3
136 x 10x3

Ab Wheel
BW x 15,15,15

Weight
185

Wednesday - Smolov Jr 2.3

Back Squat
60 x 4
84 x 4
97 x 4
128 x 8x4

Dips
BW x 20,20

Monday - Smolov Jr 2.2

Back Squat
52 x 5
80 x 4
102 x 4
122 x 7x5

Pullups
BW x 15,15,15

Sunday - Smolov Jr 2.1

Back Squat
20 x 5
70 x 5
90 x 4
112 x 6x6

Friday - Smolov Jr 1.4

Back Squat
60 x 5
92 x 3
110 x 3
132 x 10x3

Wednesday - Smolov Jr 1.3

Back Squat
20 x 5
60 x 5
92 x 5
124 x 8x4

Pullups
BW x 15,15,15

Leg Ext
BW x 50

Monday - Smolov Jr 1.2

Just wanted to get the squatting done today.

Back Squat

warmup - 20,70,102

116 x 5,5,5,5,5,5,5

Took about 20 minutes to do the work sets.

Sunday - Smolov Jr 1.1

Week 1, Day 1

Back Squat
warmup
60,80
110 x 6,6,6,6,6,6

Dips
BW x 20,20,20

Parallel Bar Leg Raises
BW x 12,12,12

Friday - 12.4.4

Finished my 12th consecutive cycle of 5-3-1. I've made some solid progress on my deadlift, bench and press, and pullups, but I want to do more with my squat. I feel that it is lagging behind where I want it to be. Excited to do Smolov Jr for the next few weeks and see what I can get. After that, I may move back to 5-3-1 again. Or, since I'm doing the program with a significant deload, if its too easy, maybe I'll do it twice, back to back. Doubt it!

Back Squat
60 x 5
80 x 5
110 x 5
115 x 5

Weight
185.4 lbs (84 kg)

Wednesday - 12.4.3 - Recovering from sickness

Deload

Was sick over the weekend and into the week

Bench
46 x 5
58 x 5
69 x 5

Pullups
BW x 16,16,16

Friday - 12.4.2

Deload

Deadlift
60 x 5
82 x 5
103 x 5
123 x 5

Pullups
BW x 15,15

weight 185.4 lbs

Thursday - 12.4.1

Deload

Press
20 x 5
28 x 5
35 x 5
44 x 5

Ring dips
BW x 15,15

Ring Rows
BW x 15,15,15

Monday - 12.3.4

Back Squat
70 x 5
90 x 5
110 x 5
130 x 5
146 x 3
163 x 1

Hard/tired, and ate recently.

Late in the day, had to workout quickly. No assistance.

Thursday - 12.3.3

Warmup - general

Bench Press
20,61
86 x 5
98 x 3
110 x 2

Pullups
BW x 16,16,16,10

Reverse Flies
20 lbs x 10,10

Wednesday - 12.3.2

Warmup - leg raises and split squats, foam roll

Deadlift
70, 111,143
154 x 5
175 x 3
195 x 3

Dips
BW x 20,20,20

Post Cycle 12 Plan

As of last week, I have been doing 5/3/1 straight for a full year. I've made good progress, especially in the upper body. However, my squat is lagging and I'm having a lot of trouble with it. I'd like to try and get my squat back up to, or near, former numbers (though I am lighter now).

After cycle 12 is complete (including deload), I will run Smolov Jr for my back squat, which I have done twice previously with phenomenal results. I will run it with no more than 90% of my estimated max of 170 kg, with a plan to run it at 155 kg.

Week/Day	Program Max
1.1	6x6x109
1.2	7x5x116
1.3	8x4x124
1.4	10x3x132
2.1	6x6x113
2.2	7x5x120
2.3	8x4x128
2.4	10x3x136
3.1	6x6x118
3.2	7x5x125
3.3	8x4x133
3.4	10x3x141

Monday - 12.2.4 and 12.3.1

Redid the squat workout since I felt I should be able to make it. Got it, but it was tough.

Back Squat
61 x 5
81 x 5
102 x 3
122 x 3
142 x 1
155 x 3 (3+)
Didn't bother to match the rep schemes, just needed to get that last set.

Seated Press
20 x 5
52 x 3 (Supposed to do 5, oops)
59 x 3
66 x 3 (1+)

Partner Leg raises
BW x 25,25

Sunday morning - failed 12.2.4 (Will reattempt tomorrow)

I'm relatively confident that the reason I failed the squat today is because I was bent over for hours yesterday staining the fence. I will attempt the weight again tomorrow. If I fail, I may take a hard look at the type of squat programming I'm doing, and possibly do something with more squatting. Of the lifts, the squat has been the hardest to bring back up to former numbers, and I'll have failed twice right around the same amount. Once in April, then now.

Back Squat
70 x 4
111 x 3
120 x 3
137 x 3
155 x 0,1

The first few sets were actually pretty decent. Not sure why 155 was so hard, but it shouldn't have been.

Dips
BW x 20,20

Thursday - 12.2.3

Warmup - jump rope

Bench Press
60 x 5
84 x 3
92 x 3
105 x 4 (3+)

Pullups
65 lbs x 10,9,5
Deload next time

Back Ext
BW + 10 lbs x 20
BW+5 x 20 (behind neck)

Wednesday - 12.2.2

Warmup - jump rope

Deadlift
70 x 5
110 x 3
144 x 3
164 x 3
185 x 3
Tired from a 13.5 hr drive back the day prior.

Weight
186.0 lbs

Friday - 12.2.1

Seated Press

20,40 warmup

49 x 3

56 x 3

63 x 3 (3+)

Pullups

65 lbs x 10,8

BW x 12

Monday - 12.1.4

Back Squat
20,60,92 warmup
112 x 5
130 x 5
146 x 5 (5+)
110 x 10,10

Hard getting air on the squat at 146, but legs felt good. Didn't good morning the weight.

Ab Wheel
BW x 15,15

Reverse Fly
15 lbs x 15,15

This was all after a light dinner so I was a little full.

Note: I'm back at the same squat numbers I was at the last successful cycle I had. So if I beat this cycle and beat the next one too, I'll be ahead of where I was when I deloaded.

Sunday - 12.1.3

Bench Press
20,60 warmup
75 x 5
86 x 5
98 x 7 (5+)

Pullups
BWx 15,15

Tired from painting the fence

Wednesday - 12.1.2

Short workout because it was late at night and I was dead tired from sparring yesterday. Legs are all bruised up.

warmup - minor foam roll

Deadlift

70, 110 warmup

134 x 5

154 x 5

175 x 6 (5+)

Monday - 12.1.1

Seated Press

20 x 5

45 x 5

52 x 5

59 x 5 (5+)

Did a lot of pressure washing of the fence this weekend, so my shoulders were pretty shot. Glad I was able to get through this, as it was harder than it normally would have been.

Dips

60 lbs x 15,15,8 (27 kg)

Next time try for 3x15

Parallel Bar Leg Raise

BW x 15,15

+foam roll

Sunday - 11.4.3 and 11.4.4

Warmup - foam roll

Bench Press
45 x 5
57 x 5
68 x 5

Back Squat
70 x 5
84 x 5
102 x 5
Did these with a pause to keep hips from shooting up.

Pullups
BW x 15,15,15

Wednesday - 11.4.2

Warmup - jumprope and foam roll

Deadlift
70 x 5
80 x 5
100 x 5
121 x 5

Dips
BW x 15,15

Ab Wheel
BWx 30

Monday - 11.4.1

Seated Press
20 x 8
27 x 5
34 x 5
41 x 5

Front squat
83 x 3,3,3,3,3

BB Side Bend
20 x 20,20

Pullups
BW x 15,15

Sunday - 11.3.4

Back Squat
20,70,90,110 warmup
125 x 5
142 x 3
159 x 2 (1+)
130 x 5
Hips are coming up too fast out of the hole. Some ideas to fix:
-front squats
-paused squats
-ab exercises with weight

Dips
55 lbs x 15,15

Parallel Bar Knee Raise
BW x 26

weight: 186.6 lbs (85 kg)

Saturday - 11.3.3

Deloaded on bench because of failure in week 1.

Bench Press
60 x 5
85 x 5
96 x 3
107 x 3 (1+)

Pullups
65 lbs (29.5 kg) x 10,10,5

Reverse Flies
20 lbs (9 kg) x 15,15

Wednesday - 11.3.2

General warmup

Deadlift
70, 110 warmup
151 x 5
171 x 3
191 x 2 (1+)
142 x 10

Dips
50 lbs x 15,15,15

Parallel Bar Leg Raise
BW x 10,10,10

Sunday - 11.3.1

Press

40 x 5

51 x 5

57 x 3

64 x 3 (1+)

Pullups

60 lbs x 10,10,10

Friday - 11.2.4

Warmup - bodyweight squats, foam roll

Sparred for about 12 rounds yesterday, 45 minutes straight (6 min on, 3 min off). Slept little, very tired.

Back Squat
70,90 warmup
117 x 3
134 x 3
151 x 3 (3+)
Tough.

Dips
45 lbs (20.5) x 15,15,15

Parallel Bar Leg Raise
BW x 15,15

Wednesday - 11.2.3

Warmup - jumprope

Lots of sparring yesterday.

Bench Press
60 x 5
79 x 5
90 x 3
102 x 5 (3+)
I probably got 5, didn't remember to write it down.

Pullups
55 lbs x 10,10,10

Back Ext
BW x 40

Monday - 11.2.2

warmup - padwork

Deadlift
70,111 warmup
141 x 3
161 x 3
181 x 3 (3+)

Didn't do dips because thumb blister.

Ab Wheel
BW x 15,15

Reverse Flies
15 lbs x 15,15

Sunday - 11.2.1

Warmup - padwork

Seated Press
20 x 6
40 x 5
47 x 5
54 x 3
61 x 5 (3+)
Felt pretty good about this, though rep 5 was bad form.

Pullups
50 lbs (23 kg) x 10,10,10

Back Ext
BW x 25,25

Friday - 11.1.4

Warmup - padwork (shortened 2/3)

Back Squat
70, 90 warmup
109 x 5
125 x 5
142 x 6 (5+)

In a hurry, no time for assistance exercises.

Thursday - 11.1.3

Took a week off for vacation on beach.

Warmup - padwork

Bench Press
60 x 5
82 x 5
94 x 5
107 x 4 (Failed, needed 5)
Will deload 10% and continue next week.

Pullups
45 lbs (20 kg) x 10,10,10

Back Ext
BW x 25,25

Friday - 11.1.2

Warmup - jumprope and foam roll

Deadlift
70, 110 warmup
131 x 5
151 x 5
171 x 6 (5+)

Dips
40 lbs (18 kg) x 15,15,15

Parallel Bar Leg Raise
BW x 15,15

Wednesday - 11.1.1

Warmup - light jumprope

Working out after dinner.

Seated Press
20 x 5
44 x 5
51 x 5
57 x 5 (5+)

Shoulders tight

Pullups
40 lbs (18.2 kg) x 10,10,10

Back Ext
BW x 25,25

+stretch and foam roll

Monday - 10.4.4

Warmup - foam roll

Back Squat
20 x 5
64 x 5
80 x 5
101 x 5 (supposed to be 98, but close enough)

Pullups
BW x 15,15,15

Ab Wheel
BW x 15,15

Friday - 10.4.3

Warmup - foam roll

Lots of sparring yesterday

Bench Press
20 x 5
49 x 5
62 x 5
74 x 5

Partner Leg Raises
BW x 25,25

Wednesday - 10.4.1/2

Warmup - foam roll

Hard sparring Tuesday

Seated Press
26 x 5
33 x 5
39 x 5

Deadlift
79 x 5
98 x 5
118 x 5

Pullups
BW x 15,15,15

Monday - 10.3.4

Warmup - jump rope

Back Squat
70,102 warmup
122 x 5
138 x 3
155 x 2 (1+)

Dips
18 (35 lbs) x 15,15,17

Back Ext
BW x 50

Sunday - 10.3.3

Warmup - padwork

Bench Press
60 x 5
81 x 3
92 x 5
105 x 3
117 x 1 (1+)

Pullups
18 (40 lbs) x 10,10,8 (tried 10)

Reverse Flies
9 x 12,12

+ foam roll

weight: 183.8 lbs

Friday - 10.3.2

Warmup - padwork

hard sparring yesterday at BBC

Deadlift
70,90,111 warmup
147 x 5
167 x 3
187 x 1 (1+)

Dips
16 x 15,15,15

Wednesday - 10.3.1

Warmup - padwork

Seated Press
40 x 5
49 x 5
55 x 3
62 x 3 (1+)

Pullups
BW +17 kg (35 lbs) x 10,10,10

Leg Ext
BW x 35

Bicycles
BW x 15

+foam roll

Monday - 10.2.3 & 4

Joined two days together to avoid having to squat after a tough day sparring Tuesday (would have been squatting Wednesday). I'll have to press instead, but that shouldn't be as bad.

Warmup - general/minimal

Bench Press
60 x 5
86 x 3
101 x 3 (was supposed to be 99)
111 x 3 (3+)

Pretty tired. Probably should have warmed up more, but I was in a hurry.

Back Squat
70,102 warmup
114 x 3
130 x 3
146 x 3 (3+)

Just going to get the reps done today. This was pretty hard, and I was pretty tired. Need to sleep/eat more, spar less, or just accept that my progress will slow right now if I can't make my recovery work.

Dips
BW x 25,25

Friday - 10.2.2

About an hour of sparring yesterday, definitely took a lot out of me.

Warmup - foam roll and jump rope

Deadlift
70,110 warmup
137 x 3
157 x 3
177 x 3 (3+)
With straps, since my hand was bothering me from yesterday.

Pullups
16 x 12,12,12

Ab Wheel
BW x 20,20

+foam roll

Wednesday - 10.2.1

Warmup - foam roll

2 hours of martial arts training yesterday, 45 minutes of near-constant sparring

Seated Press
20 x 5
46 x 3
52 x 3
59 x 4

Dips
14 x 15,15,15

Reverse Flies
9 (20 lbs) x 15,15

Monday - 10.1.3 Retry and 10.1.4

Warmup - padwork

Bench Press Retrial
105 x 5 (5+)

Got it.

Back Squat
70 x 4
106 x 5
122 x 5
138 x 5 (hard)

Pullups
14 kg x 10,10,12

+stretch and foam roll

Weight
182.2 lbs

Sunday - 10.1.3

Warmup - lots of housework and going up and down stairs

Just trying to get my bench press workout done, but I failed. Tried again the next day and got it.

Bench Press
20,60 warmup
80 x 5
92 x 5
105 x 4, 3 (failed both times for 5)

This was late at night, so I decided to try again the next day with a spotter and liftoff.

Wednesday - 10.1.2

warmup - jump rope and foam roll

Bought the Rumble Roller Extra Firm - so far really like it (as of 6/17)

Deadlift
70 x 5
102 x 4
130 x 5
147 x 5
167 x 5 (hard)

Pullups
12 kg x 10,10,10

+stretching

Pretty tired today from a lot of sparring yesterday.

Sunday - 10.1.1

Warmup - leg raises and jump rope

Seated Press
20 x 5
42 x 5
49 x 5
55 x 8 (5+)

Dips
12 kg x 15,15,15

Reverse Flies
9 x 15,15,15

+stretch

Friday - 9.4.4

Warmup - general warmup

Back Squat
70 x 5
90 x 5
110 x 5

Flies
9 kg x 10,10

Pullups
BW x 15,15,15

+stretch

Weight: 183.8 (83 kg)

Wednesday - 9.4.3

Warmup - general warmup

Bench Press
52 x 5
60 x 5
73 x 5

Dips
BW x 20,20,20

Leg Ext
BW x 20,20,20

Monday - 9.4.2

Warmup - jumprope x 300

Deadlift
70 x 5
77 x 5
96 x 5
115 x 5

Pullups
BW x 15,15,15

Ab Wheel
BW x 15,15

Sunday - 9.4.1

Warmup - jumprope and leg raises

Seated Press
20 x 5
25 x 5
32 x 5
38 x 5

Dips
BW x 20,20,20

Shrugs
110 x 10,10,15

+stretching

Thursday - 9.3.4

Warmup - padwork

Back Squat (still deloaded)
70 x 5
90 x 5
111 x 4,4,

Pullups
BW x 15,15,15

Back Ext
BW x 20,20

+stretch

weight: 182.8 (83 kg)

Wednesday - 9.3.3

Warmup - padwork

Bench Press
20 x 5
61 x 5
81 x 5
93 x 4 (Deal with the Devil)
103 x 3
115 x 2 (1+)

Shrugs
61 x 10,10,10,10

Dips
BW x 20,20,20,20

Monday - 9.3.2

Warmup - leg raises + general warmup

Deadlift
70 x 5
111 x 4
144 x 5
163 x 3
182 x 4 (1+)

Reverse Situps
BW x 25,20

Bicycles
BW x 25,20

+ stretch

Friday - 9.3.1

Warmup - padwork

Seated Press
20 x 5
40 x 5
47 x 5
54 x 3
60 x 3 (1+)

Pullups
BW x 15,15,15

Ab Wheel
BW x 15,15

Thursday - 9.2.4

Warmup - padwork

Failed the day 1 back squat, so this cycle I've completed deloaded the squat.

Back Squat
102 x 5,3

Dips
BW x 20,20,20

 Back Ext
BW x 25,25

+stretch

Weight: 183.8lbs

Sunday - 9.2.3

Warmup - rowing ~4 min

Bench Press

60 warmup

85 x 3

97 x 3

109 x 3 (3+)

Pullups

BW x 15,15

Very tired, and installed the dishwasher today so hands and arms pretty spent.

Thursday - 9.2.2

Warmup - padwork

Deadlift
70,111 warmup
134 x 3
153 x 3
173 x 5 (3+)

Pullups
BW x 15,15,15

Leg Ext
BW x 20

Wednesday - 9.2.1

Warmup - none

In a hurry

Seated Press
20,40 warmup
44 x 3
50 x 3
57 x 5 (3+)

Shrugs (BB)
92 x 10

Hang Clean Pull
92 x 10,10,10

Dips
BW x 25,25,25

Sunday - 9.1.4 - Failed

Failed my first set of the program. Time to deload, though I've seen this coming. Might be deloading some others depending on how it goes this cycle. Going to drop by 10% of estimated max and keep moving up. 8 straight cycles is a long time.

Warmup - padwork

Back Squat
70 x 4
110 x 4
118 x 5
135 x 5
154 x 2 (supposed to be 5)

This shouldn't have been nearly as hard as it was, which tells me its time to deload.

Pullups
BW x 15,15,15,

Leg Extension (ab exercise)
BW x 15,15,15

Thursday - 9.1.3

Warmup - padwork

Bench Press
60 x 5
80 x 5
91 x 5
103 x 5 (5+)

This is getting hard.

Dips
BW x 20,20,15

Back Ext
BW x 30

Weight 83 (182.6 lbs)

Wednesday - 9.1.2

After hard sparring at BBC for two days in a row.

Warmup - padwork

Deadlift

70 x 5

110 x 5

125 x 5

144 x 5

163 x 6 (5+)

Ab Wheel

BW x 15,15,15

Pullups

BW x 15,12

Sunday - 9.1.1

Warmup - padwork

Press
20 x 5
41 x 5
47 x 5
54 x 5 (5+)

Pullups
BW x 15,15,15

Friday - 8.4.4 - Deload

Glad to be finishing cycle 8.

Warmup - padwork

Back Squat
20 x 5
71 x 5
88 x 5
106 x 5

Dips
BW x 15,15,15

Ab Wheel
BW x 15,15

Weight
83.9 (184.6 lbs)

Wednesday - 8.4.3 - Deload

Warmup - none

Bench Press
20 x 5
47 x 5
59 x 5
72 x 5

Pullups
BW x 15,15,15

Reverse Flies
7 x 20

Tuesday - 8.4.2 - Deload

Warmup - padwork

Deadlift
70 x 5
94 x 5
112 x 5

Dips
BW x 15,15,15

Leg Raise/Hip Raise
BW x 15,15

Monday - 8.4.1 - Deload

Warmup - none

Short workout

Press
20 x 5
24 x 5
30 x 5
36 x 5

Pullups
BW x 15,15

Reverse Flies
7 kg x 15,15 (15 lbs)

Wednesday - 8.3.4

Warmup - padwork

Back Squat
70,102 warmup
132 x 5
150 x 3
167 x 1 (1+)

Situps
BW x 15,15

Weight
184.4 lbs, 83.8kg

Sunday - 8.3.3

Warmup - padwork

Bench Press
60 x 5
80 x 5
89 x 5
101 x 3
113 x 2 (1+)

Dips
BW x 25,25,25

Back Ext
BW x 20,20

Saturday - 8.3.2

Warmup - padwork

Deadlift
70, 110 warmup
140 x 5
160 x 3
178 x 3 (1+)

Pullups
BW x 15,15

Neck Bridge
BW x holds

Thursday - 8.3.1

Warmup - jumprope

Seated Press
20 x 5
46 x 5
52 x 3
58 x 4 (1+)

Dpis
BW x 25,25,25

Back Ext
BW x 25,25,25

+stretching

Monday - 8.2.4

Warmup - after BBC + jumprope

Back Squat
60,92,110 warmup
123 x 3
141 x 3
159 x 3 (3+)
Really difficult.

Pullups
BW x 15,15,15

Leg Raise
BW x 15,15

Right groin bothering me. Still bothering me the weekend after.

Thursday - 8.2.3

Warmup - padwork

Bench Press
60 x 5
83 x 3
95 x 3
107 x 4 (3+)

Dips
BW x 25,25,20

Back Ext
BW x 20,20,20

Weight
183.8 lbs (83.5 kg)

Wednesday - 8.2.2

Warmup - padwork

Deadlift
70 x 5
110 x 5
131 x 3
151 x 3
169 x 6 (3+)
Back sore and legs tired.

Pullups
BW x 15,15,15

Leg Raise + Hip Ext
BW x 15,15,15

Monday - 8.2.1

Warmup - padwork

Seated Press
20 x 5
44 x 3
49 x 3
55 x 6 (3+)

Dips
BW x 15,15,15

Ab Wheel
BW x 15,15,15

Back Ext
BW x 20,20,20

Thursday - 8.1.4

Warmup - jumprope

Back Squat
70,90 warmup
115 x 5
132 x 5
150 x 5 (5+)

This was hard. Back was tired, legs were tired. Really tough today. Got what I needed to get, though.

Reverse Flies
7 (15 lbs) x 12,12,12

Pullups
BW x 15,15,15

Weight
187 lbs (85kg)

Wednesday - 8.1.3

Warmup - jumprope

Bench Press
60 x 5
77 x 5
89 x 5
101 x 6 (5+)

Just woke up from a nap so not very awake.

Dips
BW x 25,25,25

Back Ext
BW x 20,20,20

Monday - 8.1.2

Warmup - jumprope

Deadlift
70 x 5
110 x 5
122 x 5
140 x 5
159 x 8 (5+)

Decided to start making my deadlift set a real set not a breathing set where I hold on to the bar for a minute breathing between each rep and get 15.

Pullups
BW x 15,15,15

Leg Extensions
BW x 20,20,20

Sunday - 8.1.1

Warmup - jumprope

Press
40 x 5
46 x 5
52 x 9 (5+)

Dips
BW x 25,25,25

Back Ext
BW x 20,20,20

Thursday - 7.4.4 - Deload

Warmup - light jumprope

Back Squat
69 x 5
86 x 5
103 x 5

Back Ext
BW x 20,20,20

Leg Raise
BW x 10,10,10

Weight: 184.6

Wednesday - 7.4.3 - Deload

Warmup - padwork light

Bench Press
47 x 5
58 x 5
70 x 5

Pullups
BW x 15,15,15

Ring Dips
BW x 10

Ring Holds
30s

BB Row
60 x 30

Tuesday - 7.4.2 - Deload

warmup - jumprope 3 min

Deadlift
70 x 5
90 x 5
110 x 5

Dips
BW x 15,15,15,15,

Ab Wheel
BW x 15,15,15

Back Ext
BW x 20,20

Thursday - 7.4.1 - Deload

warmup - jumprope 4 min

Press
20 x 5
23 x 5
29 x 5
35 x 5

Pullups
BW x 15,15,15

Dips
BW x 15,15,15

Tuesday - 7.3.4

Tried to test my back squat but I was really tired from shoveling this morning, so I stopped when I felt it wasn't going to be a good idea. I don't take this as a true test, I think on a better day I have more in me.

Warmup - jumprope + lunges

Back Squat
70,90,115 warmup
130 x 5
145 x 3
163 x 1 (top set)
172 x 1 (decided to stop here, the form was getting ugly. Tired back)

Ab Wheel
BW x 20,20

Back Ext
BW x 20,20

Sunday - 7.3.3 - Bench Test & PR @ 120

Warmup - limited

Bench Press
60 x 5
80 x 5
87 x 5
102 x 3 (supposed to be 99)
111 x 1 (top set)
120 x 1 (PR)
124.5 x 0,0

Dips
BW x 20,20,20

Pullups
BW x 15,15,10

Thursday - 7.3.2 - Deadlift Test

Warmup - padwork

Deadlift
70 x 5
102 x 5
137 x 5
155 x 3
174 x 1 (top set)
Wanted to see what I could get. I don't feel I was at full strength today.
187 x 1
200 x 1
209 x 0,
Best is still 227.

Pullups
BW x 15,15,15,12

Reverse Flies
4.5 x 20

weight: 86.3 (190 lbs)

Wednesday - 7.3.1 & Press Test, PR 71 kg

Warmup - padwork

Seated Press
20 x 5
40 x 5
44 x 5
50 x 3
58 x 1 (top set)
64 x 1
71 x 1 (PR)
75 x 0,0

Dips
BW x 25,20,20

Back Ext
BW x 20,20,20

Reverse Flies
4.5 x 15,15,15

Sunday - 7.2.4 & Pullup PR @ 23

warmup - jumprope

Back Squat
70 x 5
102 x 5
120 x 3
137 x 3
155 x 4
Did a lot of heavy housework yesterday and today.

Pullups
BW x 23 (PR!), 11,11

Ab Wheel
BW x 20,20

Friday - 7.2.3

warmup - jumprope

Bench Press
60 x 5
81 x 3
93 x 3
105 x 7

Dips
BW x 25,20,15

Back Ext
BW x 20,20,20

Rear Delt Flies
4.5 x 15,15,20

Thursday - 7.2.2

Warmup - padwork

Deadlift
70 x 5
110 x 5
128 x 3
146 x 3
164 x 10
Very tired.

Dips
BW x 15,15,15

Ab Wheel
BW x 20,20

Wednesday - 7.2.1

warmup - Black belt club, 2 hours

Seated Press
20 x 5
41 x 3
47 x 3
53 x 9

Pullups
BW x 15,10,10,10,10

Sunday - 7.1.4

warmup - padwork

Back Squat
70 x 5
90 x 5
112 x 5
129 x 5
146 x 8

Dips
BW x 20,20,20

Back Ext
BW x 25,25

Saturday - 7.1.3

warmup - padwork

Bench Press
60 x 5
76 x 5
87 x 5
99 x 8

Pullups
BW x 18,15,15

Partner Leg Raises
BW x 25,25

BB Rows
56 x 30

Wednesday - 7.1.2

warmup - padwork

Deadlift
70 x 5
90 x 5
119 x 5
137 x 5
155 x 14 - this was hard

Dips
BW x 25,25,15

Sunday - 7.1.1

warmup - jumprope 4 min

Seated Press
40 x 5
44 x 5
50 x 10 (5+)

Pullups
BW x 17,12,12

Dips
BW x 20,20,20

Reverse Flies
11 x 10,10,10

Thursday - 6.4.4 - Squat Deload

Warmup - padwork

Squat
67 x 5
84 x 5
100 x 5

Rear Delt Raise
4.5 x 15,15,15

Pullups
BW x 10

Weight: 87kg (192lbs)

Wednesday - 6.4.3 - Bench Deload

warmup - padwork

Bench Press
46 x 5
57 x 5
68 x 5

Pullups
BW x 17,17,10

Dips
BW x 25,30,15

Reverse Flies
4.5 x 15

Friday - 6.4.2 - Deadlift Deload

Warmup - padwork

Deadlift
70 x 5
90 x 5
107 x 5

Pullups
BW x 20,16,16,12

Hang Knee Raises
BW x 8,8

Thursday - 6.4.1 - Deload Press

warmup - padwork

Seated Press
20 x 5
22 x 5
29 x 5
38 x 5

Reverse flies
11 x 10,10,10

Dips
BW x 15,15,15,15

Wednesday - 6.3.4 - Back Squat, Pullups, etc

warmup - jumprope

Back Squat
70,90,111 warmup

125 x 5
143 x 3
159 x 4 (1+)
Went on an hour+ walk beforehand and had martial arts practice two days in a row prior. This was tough.

Pullups
BW x 15,20,12

Ab Wheel
BW x 20,20,20

BB Row
56 x 21,22

Weight: 86 (190.2 lbs)

Sunday - 6.3.3 - Bench Press, Dips, Back Ext, Etc

warmup - jumprope

Bench Press
61 x 5
86 x 5
97 x 3
108 x 5 (1+)

Dips
BW x 25,25,15 (trying to get 3 x 25)

Back Ext
BW x 20,20

Reverse flies
4.5 x 20,20
2.5 x 30

Saturday - 6.3.2 - Deadlift, Pullups, Rows

warmup - padwork

Deadlift
70,100 warmup
134 x 5
151 x 3
169 x 9 (1+)

Pullups
BW x 15,10,10

Row + Squat superset
54 x 20+20

Thursday - 6.3.1 - Press, Dips, Ab Wheel

Warmup - padwork

Press
20 x 5
40 x 4
49 x 3
53 x 7 (1+)

Ab Wheel
BW x 20,20,20

Dips
BW x 20,15,20

+stretching

Wednesday - 6.2.4 - Back Squat, Pullups

warmup - jumprope

Back Squat
70, 102
117 x 3
135 x 3
150 x 6 (3+)

Pullups
BW x 15,15,15,10

Rows
54 x 37,18

weight: 191 lbs (87 kg)

Sunday - 6.2.3 - Bench Press, Pullups, Dips, etc

Warmup - padwork

Bench Press
60 x 5
80 x 5
91 x 3
103 x 8 (3+)

Pullups
32 kg (70 lbs) x 6,6,6,6

Dips
BW x 15,15,15

Back Ext
BW x 20,20

Friday - 6.2.2 - Deadlift, Ring Dips, etc

Warmup - padwork

Deadlift
70,90,110 warmup weights
130 x 3
143 x 3
161 x 13 (3+)

Ring Dips
BW x 10,10,10

Ab Wheel
BW x 15,15

Wednesday - 6.2.1 - Press, Pullups, Leg raises, etc

warmup - jumprope

Press
20 x 5
40 x 3
45 x 3
52 x 9 (3+)

Pullups
BW x 15,15,15,15,15

Parallel Bar Leg Raises
BW x 15,15,15

Back ext
BW x 20

Monday - 6.1.4 - Back Squat

warmup - jumprope

Back Squat
70 x 5
111 x 5
125 x 5
143 x 7 (142 x 5+)

Dips
BW x 20,20,12+8

Sunday - 6.1.3 - Bench Press

warmup - padwork

Bench Press
60 x 5
74 x 5
86 x 5
97 x 10 (5+)

Pullups
BW x 15,15,10,12

Back Ext
BW x 15

Friday - 6.1.2 - Deadlift

warmup - padwork

Deadlift
70 x 5
110 x 5
134 x 5
151 x 15 (5+)

Pullups
29.5 kg x 6,6,6,5

Ab Wheel
BW x 20,20

BB row
52 x 49 (26+12+11)

Thursday - 6.1.1 - Press

warmup - padwork

Seated Press
20 x 5
37 x 5
42 x 5
48 x 9 (5+)

Reverse Flies
4.5 x 15,15,15

Dips
BW x 15,15,15,15,15

Back Ext
BW x 25,25,25

Workout on 1/16

Skipped the deload week since I was on vacation for a week. Did one workout in California.

Pullups
BW x 15,15,15,9,10

Pushups
BW x 30
20 lbs x 15,15

Ab Wheel
Feet x 1
Knees x 15

Tuesday morning - 5.3.4 - Squat

Had to workout in a row to get the last session in before vacation.

Warmup - jumprope

Back Squat
70 x 5
111 x 3
122 x 5
138 x 3
155 x 4 (1+) Hard

Ab Wheel
BW x 20,20

Short on time, had to get to the airport.

Monday - 5.3.3 - Bench

warmup - padwork

Bench Press
60 x 5
80 x 5
84 x 5
94 x 3
106 x 5 (1+)

Dips
BW x 15,15,15,15,15

Back Ext
BW x 25,25

Sunday - 5.3.2 - Deadlift

warmup - padwork

Deadlift

60, 92 x 5

110 x 3

132 x 5

148 x 3

165 x 7 (1+)

Pullups

BW x 8,8,8,8

BB Row

54 x 15,15,15

+stretching

Friday - 5.3.1 - Press

Warmup - padwork

Seated Press
40 x 5
46 x 3
51 x 7 (1+)

Reverse flies
4.5 x 12,15,15,15

Dips
BW x 15,15,15,15,

Back Ext
BW x 30,30

Wednesday - 5.2.4 - Back Squat, Pullups, Ab Wheel

Warmup - jumprope 5 min

Back Squat
70 x 3
102 x 3
114 x 3
130 x 3
146 x 6 (3+)
This was harder than it should have been.

Pullups
BW x 12,12,12,12

Ab Wheel
BW x 15,15

Weight - 192

Tuesday - 5.2.3 - Bench Press, Dips, etc

Warmup - padwork

Bench Press
60 x 5
78 x 3
89 x 3
101 x 6 (3+)

Incline DB Flies
4.5 x 10
11.5 x 10,10,10

Dips
BW x 15,15,15,15

Leg Raise (decline)
BW x 10,10,10

Back Ext
BW x 30

+stretch

Sunday - 5.2.2 - Deadlift, etc

Warmup - padwork

Deadlift
60 x 5
110 x 5
122 x 3
139 x 3
156 x 8 (3+)

Pullups
60 lbs x 6,6,6,6  hard

Partner Leg Raise
BW x 25,25