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