Thursday - Back Squat

Back Squat 

20,61,102,142,168 x 5,5

Ab Wheel 

BW + 20 x 15,15

Back extension

BW + 25 lbs x 15,15

Tuesday - Bench Press

Rowing

500m 2:04

Bench Press

20,61,81,105 x 5,5,5

Pullups

BW x  20,20

Dips 

BW + 25 x 10,10,10

Sore from Deadlift

Sunday - Deadlift

Deadlift
70,110,151,172 x 5,5,5

Deficit DL
142 x 5,10

Split Squat
BW x 20,20

Pullups
BW x 20

Thursday - Bench Press

Bench Press
20,61,90 x 6,6,6,6

Pin Press
86 x 6,6,6

Ring Row
BW x 15,15,15

Rowing finisher
200 sprint/100 rest/200/100 x 2

weight 191 lbs

Wednesday - Back Squat

Rowing

 500m 2:05

Back Squat 

20,61,102,134,154,174 x 3,3,3,3,3

Decent form

Ab Wheel 

BW + 16 x 15,15,15

Back extension

BW x  20 

BW + 20lbs x 20

Weight 193/87

Monday - Bench Press

Bench Press 

20,61,81,109 x 3,3,3,3,3

Pullups

BW x  20,20,20

Dips

BW + 20 x 15,15,15

Weight 192lbs/87 kg

Morning run

Ran with Domino. 1.2 miles

Saturday - Back Squat and Deadlift

Back Squat
20,61,102,122,144x6,6,6

Deadlift
111,152 x 6,6,6

Reverse flies
15 lbs x 15,15

Ab Wheel
BW + 16 x 12,12,12

Weight
190 lbs

Thursday - light workout

Got a big bruise on my right thigh at practice Tuesday and can't fully bend my leg. Taking a few days off squatting. 

Pullups

BW x  20,20,15

Ring Row 

BW x  15,15,15

Monday - bench press

Rowing 500 m 1:59

Bench Press
20,61,90 x 6,6,6,6

Pin Press
81 x 8,8,8

Ring Row
BW x  15,15,15

Saturday - Back Squat

Rowing 500 m 2:06

Back Squat 

20,61,102,134,164 x 5,5,5

This is meant to be 5x5, but I was caving a lot. Given enough rest I think I could have done it, but I thought it best to stop at three. I'm likely at the top I can continue at this pace for Squat, or near it. 

Ab Wheel 

BW + 20 x 15,15

Back extension

BW x  20,20

Weight 189/86

Wednesday - Bench Press

Bench Press

20,61,81,103 x 5,5,5,5,5

Pullups

BW x  20,20,13

Dips

BW + 20 x 12,12,12

Wednesday morning - 1.2 mile jog/run

With Domino

Sunday - light bench press

Rowing 

500m 2:04

Bench Press

20,61,88x6,6,6,6

Focusing on keeping abs tight and controlled descent

Pin Press

81 x 7,7,7

Ring Row

BW x  15,15,15

+Stretches

Friday - Back Squat 170 x 5 x 3 (double Bodyweight)

Walked the dog as a warm-up

Back Squat

20,61,102,122,142,170 x 3,3,3,3,3

Abs felt really strong. Helped a lot in staying upright

Ab wheel

BW + 20 x 15,15

Back Extension

BW x  20,20

Weight 86/190

Wednesday - bench 5x3x107

Rowing 

2min 500m

Bench Press

20,61,81,107 x 3,3,3,3,3

Pullups

BW x  20,20,13

Dips 

BW + 16 x 15,15,15

Weight 194 lbs