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