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)