Monday - Back Squat and Deadlift light day

Back Squat

20,61,102,122,140 x 6,6,6

Deadlift

61,111,147 x 6,6,6

Rear Delt Fly

15 lbs x 15,15,15

Ab Wheel

BW x 15,15,15

190.6 lbs weight

Friday - Bench Press

Deloaded bench

Bench Press
21,61,88 x 4x6
Focus on technique

Pin Press
81x5,5,5,5
Slow for technique

Ring Row
BW x  15,15,15

Wednesday - after BBC on Tuesday - Back Squat

very tired after BBC 

Back Squat

20,61,102,130,161 x 5,5,5,5,5

Ab wheel

Bw+20x 20,20

Back ext

BW x  20,20

Weight 191.4 lbs

Monday - start new cycle - bench press

rowing 500 m 1:57

Bench Press
61,81,109x5,5,5,5,5 very tough. Reloading for future weeks 10% to work on technique

Pullups
BW x  20

Chins X 10,10

Dips
Bw+16x 15,15,15

Weight
190.6 lbs

Friday afternoon - light stuff

Pin Press
20,40,61,93 too heavy, 80 x 5,5
Focusing on technique

Ring rows
BW x  10,10,10

Split squat
BW x  10,10,10

Friday morning - Run 1 mile

Ran for about 1 mile with the dog.

Friday PM - Back Squat PR 200kg

feeling really strong today, wanted to go for it.

Back Squat

20,61,102,134,162,180,189,200 (PR)

Previous PR was 198 in 2013. 

Friday AM - Mile run

 ran one mile withmdomino this morning. Unsure of the exact pace. Not too strenuous.

Wednesday - light Back Squat

 prepping for testing the Squat

Back Squat 20,61,102,22 x 8,8,8

Skipped Deadlift to better prepare for Squat test soon

Rear delt fly

15lbs x 10,10,

Ab Wheel

BW x  15,15

Weight 189.8 lbs

Sunday - bench deload

PT exercises

Bench press
20,61,81,108 x 4,4,4,4

Pullups
BW x  15,15,15

Friday - Back Squat 171 x 5x3

Back Squat
20,61,102,134,154,171 x 3,3,3,3,3

Tough but solid

Flutter kicks
BW x  20,20,20

Weight 192 (87)

Wednesday - Bench Press 122 x 5x3

Bench Press
20, 61,81,102,122x2(technical), 3,3,3,3

Tired from Black belt yesterday.
Butt coming up. Must fix

Pullups
BW x  20,20

Dips
BW x  20,20

Monday - Back Squat 4x4 @ 152, Deadlift 4x4 @ 166

Rowing

500m in 2:00

Back Squat

20,61,102,134,152x4,4,4,4

Deadlift

70,111,143,166x4,4,4,4

Weight 190 lbs