Thursday - Back Squat 5x3 @ 163

Back Squat

20,61,102,122,142,163 x 3,3,3,3,3

Ab Wheel

BW + 20kg x 15,15,11 (failed)

Back Ext

BW x 20,20,20

Wednesday - Bench Press 5x3 @ 116

Rowing

500m in 1:59

Bench Press

20,61,81,102,116 x 3,3,3,3,3

Butt stayed down all reps except the final rep of set 5

Pullups

BW x 20,20,16

Dips

BW x 20,20,20

Weight 183.8 (83.5 kg)

Monday - Squat 4x4 @ 144, Deadlift 4x4 @ 158

Pretty tired today from lack of sleep and a wedding over the weekend.

Back Squat

20,61,102,122,144 x 4,4,4,4

Deadlift

70,110,158 x 4,4,4,4

Lying Leg Raise

BW x 15,15,15

Total time ~50min

Hotel workout

DB bench

80 x 6,6,6,6

DB row

80x 10,10

Pull-ups

BW x  15,15,13

Thursday - Bench 4x4 @ 102

Bench Press

20,61,81,102 x 4,4,4,4

Chest still tight, neck hurts. Being careful of neck. Form felt good.

One arm Tbar rows 

20 x 10,10,10

Dips

BW x 15,15,15

Bodyweight 191 (87)

Tuesday - Back Squat 5x5 @ 154

Chest really tight, and neck hurts. 

Back Squat

61,93,121,154 x 5,5,5,5,5

This was tough, but my form was solid.

Ab Wheel
BW + 20 x 10,10,10

Back Extension

BW x 40

total time: squat 35, ab wheel 10, back ext 5 = ~50-55 including transition between exercises

Monday - Cycle 3 start - tough first day - Bench 5x5 @ 110

Didn't sleep much last night and coming off a week of being sick didn't help. But its good to start back up.

Bench Press

20,61,81,110 x 5,5,5,5,5

Butt coming up on the later reps, especially set 4 and 5. Set 2 was totally solid though. Feels like I'm weak off the chest rather than a the top.

Pullups

BW x 20,17,13

Dips

BW + 25 lbs x 15,15,11

time - 35 min bench, 10 min pullups, ~10 min dips

Trying to get a baseline of workout length with different exercises and set/reps.

+foam roll

Thursday - light workout

Starting back up the program next week. Going light. Abs and lats were super sore from Tuesday.

Pullups

BW x 20,15,15

+band pulls

weight - 186 lbs (84)

Tuesday - Back after a break (sick), Deadlift test 212 @ 85

Out for 4 days sick, wanted to finish testing the lifts. Hoping to hit 220 today, but I think the sickness took it out of me. Still, got 212.

Deadlift

20,70,110,151,171,192,

212 x 1

221 x 0,0,0 (first rep barely off the floor, then nothing. Tried in both flat and weightlifting shoes)

Ab Wheel

BW + 25 kg x 10,10,10

Rear Delt Flies

15 lbs x 20,20

Weight

85 (187)

Thursday - Back Squat 190, 192

Testing the back squat today. Aimed for 190 but got 192 as well.

Back squat

20,70,110,131,151,171,190 x 1, 192 x 1

Parallel Bar Leg raise

BW x 15,15,15

Tuesday - Bench Test 136 (300 lbs) - PR

Still a little tired from yesterday but wanted to see if I could hit a bench PR. It was ugly, and my butt came up (red lights, I'm sure), but I did get it. No liftoff probably didn't help.

Bench Press

20,61,81,102,122 x 1, 136.5 x 1 (300 lbs) - PR!

Pullups

BW x 20,20,20

Dips

BW x 20,20

BW - 193 lbs (87.7 kg)

Bench = 1.55/bw

Butt keeps coming up on heavy bench - what can I do to stop this?

I will probably test again, ideally with a lift off and spotter, and try to hit 138.

Monday - Back Squat 3x8 @ 119, Deadlift 5x3 @ 183

Back Squat
20,70,119 x 8,8,8

Deadlift
70,111,151,183 x 3,3,3,3,3
Very tough

Rear delt fly
15 lb x 10,10

Notes:
-tried squatting without a mirror to get used to it, and it was weird.
-perhaps deadlift first on the DL days - or a lighter squat

Saturday - Bench Press 4x4 @ 106

Rowing

500m in 1:59

Bench Press

20,61,81,106 x 4,4,4,4

Left it at that, very tired from laying tile yesterday.

Thursday - Back Squat 5x3 @ 165

Back Squat

20,70,102,131,152,165 x 3,3,3,3,3

Ab Wheel
BW + 25 x 15,15

Back extension

BW x 40

weight: 192 lbs (87)

Tuesday - Bench 5x3 @ 119

Bench Press

20,61,81,101,119 x 3,3,3,3,3

Butt coming up on last rep of a few sets. Happy to be done with the last tough bench day of the cycle. On to testing!

Pullups

BW x 20,20

Rear Delt Flies

15 lbs x 15,15