Friday - Squat 4x4 @ 140 and Deadlift 4x4 @ 155

Flight in the evening so had to cut the workout short.

warmup - rowing 500m

Back Squat

20,70,102,122,140 x 4,4,4,4

Deadlift 

70,110,155 x 4,4,4,4

No assistance because of the flight this evening/time crunch.

Thursday - Bench Press 4x4 @ 101

warmup - rowing 500m 1:57

Bench Press

20,61,81,101 x 4,4,4,4

Pullups

BW x 20,20,20

Dips

BW x 20,20,20

calipers: front 20/22, side 10/12

Tuesday - Squat 5x5 @ 148

warmup - rowing 500m in 1:55

Back Squat

70,102,119,130

148 x 5,5,5,5,5

First time squatting 5x5 in like 3 weeks, but legs got incredibly tired by set 4.

Good Morning

70 x 10,10,10

More weight next time, and slower tempo.

Ab Wheel
20 x 15,15

Monday - Start of Cycle 2 - Bench 5x5 @ 107

Bench Press

20,61,81, 107 x 5,5,5,5,5

Pullups

BW x 20,20,10 (should have rested more)

Ring Dips
BW x 10,10,10

T-Bar Row

20 x 12,12,12

weight: 189 lbs (86 kg)

Sunday - Deadlift test

Warmup - rowing machine

Deadlift
70,110,130,151,171,192,205,211

Video of 211:


Pullups
BW x 15,15,15

weight - 86 kg (190)

Friday - Back Squat Test @ 185 kg (best since 2013)

Tested my back squat. Some pain in my left trap/neck, either from sleep or bench testing on Tuesday. Didn't effect the squat.

Warmup - 500m rowing - 2 min

Back Squat
20,61,81,102,122,142,162,180,185 (407 lbs)


Probably could have done slightly more, but this was a solid test. Not a PR since I hit 198 in 2013, but my best since the 2015 back injury by far.

Tuesday (Aberdeen Gym) - Bench PR @ 125 then 134, Squat pre-test 175

Travelling for work so not the normal gym. I believe I could normally bench more, but it was a different bar, lower bench, and the bench felt really slick. My shoulders were sliding around with any leg drive, my arch kept collapsing and my foot position was different. Still, I'm satisfied with the PR.

Bench Press

lbs - 45,135,185,215,245,275,295

(KG translation: 20,61,84,98,111,125 (PR), 134 (PR))

Back Squat

225 (working in with someone else) x 8,5, 275,315,335,365,385 (175 kg)

Not a back squat test, more like a pre-test. The 175 felt strong, but the bar was different, the rack was different, and the mirror was only half so it was a little distracting. I realized I'm over reliant on the mirror for depth.

Hopefully, the bench press test is indicative of my progress on squat as well. The final bench workout was 5x3 at "89%" - but it turned out to be 86%. If my squat follows the same math, then I should be able to hit 186 kg. 

Saturday - Final Day of Cycle 1 - Light Squat, Deadlift 5x3 @ 178

Back Squat
20,61,81,102
115 x 8,8,8

Deadlift
70,111,151
178 x 3,3,3,3,3

Will do assistance exercises tomorrow. The double squat/deadlift day is always the most taxing. Perhaps I should make a change.

Thursday - Bench 4x4 @ 102, 30 pullups PR

Deload bench day.

Bench Press

20,40,61,81

102 x 4,4,4,4

Pullups

BW x 30 (PR!), 10

Dips

BW x 20,20

T-bar Row

25 x 20

Tuesday - Squat 5x3 @ 160

Good squat session tonight.

Back squat

20,61,81,102,122,140

160 x 3,3,3,3,3

Good morning

80 x 10,10,10

Ab Wheel
BW x 50

Keeping it light

Monday - Bench Press 5x3 @ 115

Warmed up with some resistance band stuff

Bench Press

20,61,81,101

115 x 3,3,3,3,3
Butt stayed down, felt like form was good.

Pullups

BW x 27 (tried for 30 again but was swinging too much in the beginning because I didn't set up well), 10,15

Dips

BW x 20,20

T-Bar Row

25 x 15,15

weight 190 lbs (86)

Saturday - Squat 4x4 @ 142, Deadlift 4x4 @ 158

Earlier in the day, 2 mile walk with the dog.

Warmup - band pulls and hip stretches. Need to work on hip and groin mobility, still feeling in my left inner groin.

Back Squat
20,61,81,102,122
142 x 4,4,4,4

Deadlift
70,110,130
158 x 4,4,4,4

Ab Wheel
BW + 25 x 15,15

Friday - Bench Press 4x4 @ 102 - Power outage

Lost power in the house, wanted to get the bench sets in before dark.

Bench Press

20,61,81

102 x 4,4,4,4

Should have taken more time to warm up, my shoulders, upper back, and neck were all really stiff the next day.