Thursday - Lower

Back Squat
warmup - 20,61,93,111,134,
150 x 3,3,3
Chest coming forward a bit

Deadlift
warmup - 70,111,151,171
184 x 3,3,3
Feeling slightly in lower left back

Ab Wheel
BW x 15
BW + 25 lbs x 15,15

Pullups
BW + 30lbs x 15,12,9
Aiming for 3x15 again, no improvement from last session but didn't get worse. Nearly got 10 on last set

weight 185.8 lbs

Monday - Upper

Incline Press
warmup - 20,40
63 x 3,3,3

Bench
warmup - 61,81
105 x 5,3,3
Accidentally did 5 on the first set, but it was a good set.

Flies
25 lbs x 10slow, 10
This is my heaviest dumbbell. I either need to make it harder or get heavier weights.

Dips
BW + 40 lbs x 15,15,15

weight - 189.4 lbs

Sunday - Lower

Morning - back extensions and decline situps, a few sets each

Afternoon

Back Squat
warmup - 20,61,81,102, 122,
144 x 5,5,5
Not too bad, leaned a little forward on some final reps

Deadlift
warmup - 70,110,143
175 x 5,5
Felt heavy but form was good, second set was better
Hips coming up first a bit

Back extensions
BW x 20,20

Pullups
BW +30 (13.5kg) x 15,12,9 (trying for 3x15)

weight - 191 lbs

Saturday - Upper

Incline Press
warmup - 20,40
61 x 5,5 - tough on left side

Bench Press
warmup - 61,81
102 x 5,5,5
Pretty good. Focusing on stability with legs and pulling bar apart, went well.

Flies
20 lbs (9 kg) x 10,10,10 with 5 second negative

Dips
BW + 35 lbs (16 kg) x 15,15,15

Monday - Lower

Back Squat
warmup - 20,61,93,111,
130 x 8,8,8
Endurance is the biggest factor. Maybe need more cardio.

Deadlift
warmup - 70,110,142,
159 x 8

Back Extensions
BW x 20,20,20

Pullups
BW + 12 kg (25 lbs) x 15,15,15

Sunday - Upper

Incline Press
warmup - 20,40
55 x 8

Bench Press
Feeling this in my lower back at the bottom of the rep, did more warmup sets
warmup 20,60,60,60,80,
91 x 8,8,8

Flies
15 lbs x 10
20 lb (9 kg) x 10,10,10 - 5 second negatives

Dips
BW + 35 lbs x 15,15,15

Thursday - Lower

Back Squat
warmup - 20,61,81,102,124
148 x 3,3,3

Deadlift
warmup - 70,110,142,162
180 x 3,3,3

Split Squat
12 kg (25 lbs each) DB x 25each side (attempting 30)

Pullups
BW x 16,16,16

Weight 189 lbs /86 kg

Monday - Upper

Incline Press
warmup - 20,40
62 x 3,3,3

Bench Press
warmup - 61,81,93
104 x 3,3,3

Reverse Grip Bench
75 x 10,10

Dips
BW + 12 kg x 15,15,15
Started adding weight, keeping reps high.

Back Ext
BW x 30

Sunday - Lower

Back Squat
warmup - 20,61,93,111,
141 x 5,5,5

Feet are leaning in a bit at the very bottom of the squat. Working on it and trying to find the root cause.

Deadlift
warmup - 70,110,142
172 x 5,5

Split squat
did bodyweight again this time because I felt like using the dumbbells took away from the movement. May try again with heavier DBs, but focusing on depth
BW x 15,15,15 (each)

Pullups
BW x 25,10
Bet with myself that if I could do 20, I would only have to do one more set instead of 2, but I managed to beat my all time PR for pullup reps.

Weight - 188 lbs /85.5 kg

Friday - Upper

Incline Press

warmup - 20,40

59 x 8

Bench Press

warmup 40,61,77

99 x 5,5,5

Focusing on using leg drive and setting up better

Reverse Grip Bench - helps a lot to have a liftoff

70 x 10,10

move up the weight next time

Dips

BW x 20,20

Thursday - Lower

Back Squat
warmup 61,93,111,
128 x 8,8,8

Deadlift
warmup 70,110,130
156 x 8

Split Squat
15 lbs DB x 10,10,10

Pullups
BW x 15,15,15

Monday - Upper

Front loading the schedule because can't lift Tues or

Incline Press
warmup 20,40
54 x 8

Bench Press
warmup 54,70
90 x 8,8,8

Focusing on tight back, bend bar, and use legs
Figuring out how to use leg drive - feels like its working

Reverse Grip Bench - very difficult to unrack
70 x 9,8
Aim for 10 reps then increase weight

Left side lockout tough

Ideas - start bar higher?

Dips
BW x 25,25

Sunday - Lower

Back Squat
warmup 20,61,93,120,
145 x 3,3,3
Not bad

Deadlift
warmup 71, 11, 151
176 x 3,3,3

Split Squat
BW x 15,15,15 each

supersetted with:
Pullups
BW x 15,15,15

weight: 84.3/185.6 lbs

Friday - Upper/Push

Incline Press
warmup - 20,40
60 x 3,3,3

Bench Press
81 x 3
102 x 3,3,3
Focusing on bending/pulling the bar apart

Reverse Grip Bench
70 x 8,8

Dips
BW x 25,25

Wednesday - Lower

Back Squat
warmups - 20,61,93,111,
138 x 5,5,5
Pinch/twinge type pain in right shoulder blade on set one. Changed bar position and it went away.

Deadlift
warmup 60,102,134
169 x 5,5
Used belt, this was tough. Probably will continue to use belt on work sets of deadlift now, with few exceptions. Helps keep back tight.

Split Squat
BW x 10,20

Pullups
BW x 15,15