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