Tuesday - Squat 5x5 @ 151

Back Squat

20,61,81,102,122

151 x 5,5,5,5,5

First set was decent, second set was tough because my bar position was too high. Got better after that until set 5 which I was just tired, but I did get all the reps

Good morning

70 x 12,12,12,

Up the weight next time.

Ab Wheel

25 x 15,15

Monday - Bench 5x5 @ 108

Bench Press

20,61,81,

108 x 5,5,5,5,5

Butt lifting off the bench on a rep on the 3rd - 5th sets (one rep each set)

Pullups
BW x 27 (thought it was 30, again), 20,15

Dips

BW x 20,20

T-Bar Row

25 x 15,15 - controlled

weight - 189.2 lbs

Saturday/Sunday - Squat 3x8 @ 112, Deadlift 5x3 @ 174

Worked out after dinner around 8pm, so I split the ab and back work so I would feel sick, since I had just eaten.

Back Squat

20,61,81

112 x 8,8,8

Bar placement was too high, form was off. Light though, so not a problem.

Deadlift

70,111,143

174 x 3,3,3,3,3

------

Sunday morning

------

Ab Wheel
BW + 25 x 12,12,12

Back Extension

BW + 10 kg x 15,15

Friday - Bench 4x4 @ 99

Bench Press

20,61,81,

99 x 4,4,4,4

Pullups

BW x 27 (thought it was 30, but I miscounted), 17,12

Dips
BW x 20,20

T-bar Row

40 x 20 (setting bar down between each rep)

Wednesday - Squat 5x3 @ 157

Back Squat

20,61,81,102,122,142

157 x 3,3,3,3,3

Felt a bit in my left inner hip on the first few sets but it went away. Took a video of set 4.

Good morning

70 x 10,10,10

Ab Wheel

BW + 25 x 15,15

weight: 189 lbs (86 kg)

Tuesday - Bench 5x3 @ 112

Coming off being sick with something, didn't feel great. Bench was okay but energy overall was low.

Bench Press

20,40,61,81,102

112 x 3,3,3,3,3

Pullups

BW x 20,20

Thats it.

Saturday - Squat 4x4 @ 139, Deadlift 4x4 @ 154

Glad it was a deload day today, because I took the dog for a 2 mile jog in the morning and then spent the next several hours reorganizing the shed and building some wooden sawhorses.  And legs were still somewhat tired from last session.

Back Squat

20,61,81,102,122

139 x 4,4,4,4

Deadlift

102, 122

154 x 4,4,4,4

Ab Wheel

BW + 25 kg x 15,15

Back Extension

BW x 30

Thursday - Bench 4x4 @ 99

Bench Press 

20,40,61,81

99 x4,4,4,4

Tried not to arch too much on the setup to keep my neck from stretching too far.

Pullups

BW x 20,20,20

Dips

BW x 20,20

skipped the tbar rows because my neck was feeling better but wanted to fully rest it.

Wednesday - Squat 5x5 @ 148

Back Squat

20,61,81,102,122

148 x 5,5,5,5,5,

Thought this would be hard coming back from the ski vacation with my legs tired, but it actually wasn't that bad. Back felt good, and thats probably the weakest link.

Good morning

60 x 10,10,10,10

Too easy, definitely do more weight next time.

Ab Wheel

BW + 20kg x 25

weight - 190 lbs (86 kg)

fat caliper - side = 9

front = 22

Friday - Bench 5x5 @ 106

Left side upper trap/neck still hurting. Aggravated by the setup for bench press, not much else. I won't be benching again until next Thursday at the earliest, and not heavy for another few sessions after that, so hopefully it will be fine by the next session.

Bench Press

20,40,60,80

106 x 5,5,5,5,5

Pullups

BW x 20,17,12

Pretty tired

Dips

BW x 21,20

T-bar Row

40 x 20 

Setting the bar to the floor each rep.  Seems to help my form stay consistent.

Wednesday - Squat 3x8 (deload), Deadlift 5x3 @ 170

Light squat today

Back squat

20,61,81,

108 x 8,8,8

Deadlift

61,101,142

170 x 3,3,3,3,3

Ab Wheel
BW + 20 x 15,15,15

Back Ext

BW x 30

weight 188 lbs

Tuesday - Bench 4x4 @ 97

Bench press

20,61,81

97 x 4,4,4,4

Pullups

BW x 28,20,17

Dips

BW x 25,25

Tbar row

40 x 14+6,14+6

Pain in left upper trap after first working set of bench.

Sunday - Squat 5x3 @ 153

Feeling pretty tired from doing the subfloor this morning and going up and down the stairs for about an hour.

Back Squat

20,61,93,111,131

153 x 3,3,3,3,3

Working on sitting back, pretty slow tempo. Trouble with bar position. Too high on a few sets.

Good morning

60 x 8,8,8,8,8

Ab Wheel

BW x 25,25

+foam roll

Saturday - Bench 5x3 @ 111

Bench press

20,61,81

111 x 3,3,3,3,3

Pullups

BW x 20,20,15

Dips

BW x 25, 25, 25

Tbar row

40 x 13+7,12+5,10

--

Sent from Gmail Mobile

Friday - Squat 4x4 @ 135 and Deadlift 4x4 @ 150

Back Squat

20,61,93,111

135 x 4,4,4,4

Need to sit back more for the low bar squat.

Deadlift

111, 150 x 4,4,4,4

Ab Wheel
BW + 15 x 15,15,15

Back Extension

BW x 40