Monday - Upper

Incline Press
warmup 20,40
58 x 5,5,5

Bench Press
warmup 61,81
97 x 5,5,5

Reverse bench
65 x 8,8
Might not be the most bang for buck assistance, but its something new to try

Dips
BW x 15,15,15

Reverse fly
12 x 25

Sunday - Lower/Pull

Back Squat
warmups - 20,61,93,111
126 x 8,8,8
Legs tired for some reason (maybe from deadlift two sessions prior?)
more taxing on lungs that legs and back

Deadlift
warmups - 70,111,131,
153 x 8
Deadlifting after squat is tough, hopefully my work capacity will improve or my progression will probably slow a bit.

Split squat
BW x 10,10,10
Just keeping it light but doing a variation as accessory. Getting used to so much volume in one day

Pullups
BW x 15,15,15

Friday - Push/Upper

High incline
warmup - 20, 40
52 x 8

Bench Press
60 x 5
88 x 8,8,8

Reverse Grip bench (trying this for a few weeks as the variation)
40 x 8
60 x 8,8
Can increase next session

Dips
BW x 15,15,15

Weight: 84 kg (184.8 lbs)

Was originally going to do weighted dips, but this is a lot more upper body/triceps volume than I'm used to, so I'll stick with BW for now.

New Program - Linear Periodization

Using the following training maxes - roughly 90-95% of estimated max
High Incline Press: 66 kg
Bench Press: 112
Back Squat: 160
Deadlift: 195

Schema
AB alternating

A:
High Incline
Bench Press
Press/bench variation
Dips

B:
Back Squat
Deadlift
Squat/DL variation
Pullups

Main exercises (first 2)
Reps each session: 8 then 5 then 3
Percent/Max: 78%, 86% 90%

Set schema:
Bench and Squat: 3x8,3x5,3x3
Incline and Deadlift: 1x8,2x5,3x3

Cycle increases:
Incline - 2kg to est  max
Bench - 2
Squat -  3
DL - 4

Thursday - Press and deadlift

Seated Press
20 x 5
40 x 5
52 x 3
58 x 3
65 x 3

Deadlift
60 x 5
111 x 5
151 x 11

Monday - Back squat 162, Pullups

Last session of back squat tests, I'm pretty confident that the ~170 kg is my max right now.

Back Squat

warmup - 61,81,102,122,142

151 x 1

162 x 1

142 x 6

Pullups

BW x 15,15,15

Sunday - Bench, Dips

Bench press
warmup - 20,61
81 x 5
94 x 3
106 x 3

Dips
BW x 15,15,15

Friday - Back Squat 165, 139x10

Back Squat
Ramping 61,81,102,122,142
165 x 1
139 x 10

Pullups
BW x 15,15,15

Weight
185 lbs

Thursday - Press, Deadlift

Press
40 x 5
47 x 5
54 x 5
61 x 5
Hard

Deadlift
61 x 6
111 x 5
137 x 5
158 x 5
179 x 5 (hard)

Dips
BW x 15,15,15

Sunday - Back Squat 162, 134x10

Back Squat
ramping 20,65,81,102,122,142
162 x 1
134 x 10

Pullups
BW x 15,15,15,

Ab Wheel
BW x 30
+foam roll

Friday - Bench

Bench

61 x 5

76 x 5

88 x 5

102 x 4 (bad grip), 4

Supposed to be 5, I think it was a fluke. 

Left shoulder feeling weird

BB Row

74 x 8,8,8,8,8

Dips

BW x ,15,15,15

+foam roll

Thursday - Back Squat 171

Back squat
Ramping
60,81,102,122,144,
156 x 1
171 x 1
142 x 3,3

Lower left back hurts.

Pullups
BW x 15,15,15

Ab Wheel
BW x 15,15

Weight 184 lbs

New Program

Exact details are work in progress, but for now:

ABAD

A:
Back Squat - work up to max single, then drop set (1 or 2 sets, ~10 reps total). Try to hit at least 90% of max
Pullups
Ab Exercise

 B:
Bench Press - 5/3/1
Dips
BB Row

A

D:
Press 5/3/1
Deadlift 5/3/1
Dips

Goals:
Reach a 200kg squat by October 2018 (long term). Maybe I'll get there sooner, but this is the threshold number. Objective is 8 months.
Continual improvements to bench and press
Limited work with deadlift, just maintain and hope it goes up with squat - not a priority

Nominal squat max per month to reach 200 kg by October 2018
(current max 171 as of 10/12)

Oct 171
Nov 173.5
Dec 176
Jan 178.5
Feb 181
Mar 183.5
Apr 186
May 188.5
Jun 191
Jul 193.5
Aug 196
Sep 198.5
Oct 200

Monday - Squat test 167

Back Squat
60 x 3
81 x 3
102 x 3
122 x 3
142 x 2
155 x 1
167 x 1
180 x 0,0
176 x 0

Will test again soon, I know I can beat 167.

Felt heavy taking off rack, mostly in back.

Pullups
BW x 15,15

Thursday - Smolov Jr Final Day

Back Squat
60 x 5
81 x 4
102 x 3
122 x 3
142 x 10x3

Wednesday - Smolov Jr 3.3

Almost done.

Back Squat
60 x 4
80 x 4
102 x 4
134 x 8x4

Monday - Smolov Jr 3.2

Back Squat
52 x 5
81 x 5
106 x 5
125 x 7x5

Sunday - Smolov Jr 3.1

Back Squat
52 x 5
61 x 5
94 x 5
118 x 6x6

Ring Row
BW x 10,10,10