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