Sunday - Upper

Bench Press

ramp up - 20,61,81

106 x 5,5,5

Incline Press

52 x 5

66 x 5,5

Pullups

BW x 15,15,20

Dips

BW + 60 lbs x 15,15,15

Parallel Bar Leg raise

BW x 10,10,10

Caliper measurement - 10 mm (side abdomen)

Friday/Saturday - Lower

Back Squat

ramp up - 20,61,93,111,

137 x 8,8,8

Hips coming up as fatigue sets in. Tiring but not too bad.

Deadlift

ramp up - 70,111,151

168 x 8
Very hard.

Decided to do assistance on Saturday because I was feeling sick and because of time constraints.

Saturday

Ab Wheel
BW + 20 kg x 12,12,12

Back Ext

10 lbs x 20,20

Tricep Extension 

20 kg x 10,10,10 

Thursday - Upper (after Christmas)

A week off for vacation and then got sick.

Bench Press

ramp up - 20,61,81

96 x 8,8,8

Incline Press

20

60 x 8

Pullups

BW x 15,15,15

Dips

BW x 15,15

Thursday - Lower

Feeling very tired today, and it showed.

Back Squat

warmup - 20,61,93,111,131

156 x miss (0)

111,142

156 x 3,3,3

Really tough. Back wasn't rounding but chest was caving on way up (hips coming up)

Deadilft

warmup - 70,111,151,171

192 x 0

192 x 3

Really tough

Decided to cut down the deadlift volume (1 top set). I've been considering this for some time since I think it is negatively effecting my recovery.

Ab Wheel 

BW x 30

weight - 188 lbs (85.5kg)

Wednesday - Upper

Bench Press

warmup - 20,40,61,81

109 x 3,3,3

Pushing with legs more - pushing out/back

Incline Press

warmup - 20,40

68 x 3,3,3

Felt good

Pullups

BW x 17,17,17

Dips

BW + 55 lbs x 15,15,15

weight - 186.4

Sunday - Lower

Back squat
warmup - 20,61,81,102,122
149 x 5,5,5 - Felt strong, but tiring

Deadlift
warmup - 61,101,142,162
182 x 5,5
Brutal. This was really difficult. Upper back getting tired and a little loose, not too bad. Hips coming up early and on final reps of squat

Ab Wheel
BW x 15
BW + 16 kg (35 lbs) x 12,12,12

Back Extension
BW + 10 lbs x 20,20

Reverse Flies
15 lbs x 12,12

Note: Likely need to reduce deadlift volume or intensity soon.

Saturday - Upper

Add'l: Did some low bar squat practice on Friday with 60 kg

Bench Press
warmup - 20, 61,81,
104 x 5,5,5
Feeling a little in left upper back (rhomboid possibly)

Incline Press
warmup - 20,40
65 x 5,5

Reverse Fly
10 lbs x 16,16

Pullups
BW x 15,15,15

Dips
BW + 50 lbs x 15,15,13

Weight: 186 lbs (85 kg)

Wednesday - Lower

Back Squat

warmup - 20,61,81,102

135 x 8,8,8

Deadlift

warmup - 102,134

165 x 8

Back Extension

BW + 10 lbs (behind head) x 20,20,20

Ab Wheel
BW + 25 lbs x 15,15,15

Weight 188 lbs (85.5 kg)

Monday - Upper (modification after 6 weeks)

Bench Press

warmup - 40,61,81

94 x 8,8,8

Incline Press

40 x 8

59 x 8

Tough after bench

Pullups

BW x 15,15,15

Dips

BW x 15,15,15

Notes: 
I like having bench first. Maybe impact my incline weights/progression.

Another good assistance this day would be a rowing exercise.

Notes after 6 weeks of training - mostly on assistance exercises

A few notes after doing the program for 6 weeks. 

• bench press has priority over incline, so it should go first. Incline is really an assistance for bench
• should perform the pullups on upper day rather than lower, so I can do another squat/deadlift assistance instead
• issues - don't have heavy weights to do flies
• don't have heavy DBs to do rows - tbar or other
• squat/deadlift day assistance 
• hamstrings
• lower back
• abs
• bench day assistance
  
• triceps
• shoulders 
• upper back/lats

Previous six weeks assistance:

• on bench day, did high incline, dips, started with reverse bench, moved to flies, sometimes did ab exercises
• on squat/deadlift day, did split squats, back extensions, sometimes ab exercise, pullups

Plan moving forward on assistance & order of exercises

Bench Day:

• move incline after bench press
  
• add'l bench assistance movements (aside from incline): 
  
• dips
• pullups

Squat/Deadlift Day:

• back extensions - further forward to get both hamstrings and lower back in movement
• ab exercise: ab wheel, partner leg raise or parallel bar leg raise

Sunday - lower

Back squat

Warmup 20,61,81,102,122

153 x 3,3,3

Felt strong

Practiced low bar squat at 61 kg. Should do on off day

Deadlift

Warmup 70,111,151

187 x 3,3,3

Felt decent. Final set tough

BB row

72 x 10,10,10

Pullups

Bw x 15,15,15

Weight 189.6 lbs

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Saturday - Upper

Incline Press

warmup - 20,40

66 x 3,3,3

Bench Press

warmup - 20,61,81

107 x 3,3,3

Tough, but felt strong, especially set 3.

Flies

25 lbs x 12,12,12

Dips

BW x 30

Will go back to weighted dips next session.

Thursday - Lower

Back Squat
warmup - 61,93,110,130
146 x 5,5,5
Tough (back not legs)
Probably from black belt

Deadlift
warmup - 20,70,111,143,163
179 x 5,5
Low back (left side) sore and right inner thigh feel a bit

Ab Wheel
BW x 15,15

Pullups
BW x 17

Keeping assistance light today (minor deload)

Monday - Upper

Incline
warmup - 20,40
63 x 5,5

Bench Press
warmup - 61,81,
103 x 5,5,5

Dips
BW x 15,15,15,

Kept assistance light pretty tired.

Sunday - Lower

Back Squat
warmup - 20,61,93,111,
133 x 8,8,8
Form was fine but tiring

Deadlift
warmup - 70,111,143
162 x 8

Split Squat
BW x 15,15,15

Pullups
BW +30 lbs x 15,13,10
Improvement over last time of 15,12,9

Weight 186.8 lbs (85 kg)

Saturday - Upper

Rowing - ~ 1 min

Incline Press
warmup 20,40, 52
57 x 8

Bench Press
warmup - 52,70
93 x 8,8,8
Toughest at the lockout on final reps. Didn't feel overly heavy, just tiring.
Abs very sore from ab wheel, made stability harder.

Flies
25 lbs x 10(slow), 10,10

Dips
BW + 45 lbs x 15,15,15
Tough