Sunday - RDLs

After dinner.

Romanian Deadlift
20,70,110,130 x 10,10,10

Going to try doing RDLs at higher rep schemes for a while. Used straps

Hamstring Band Curl
15,15,15

Lying Leg Raise (bench)
BW x 30,30,30

Wednesday and Thursday - BBC and Light Day

Wednesday - BBC

Thursday

Rowing 500m in 1:55

Back Ext
25 lbs x 20,20,20

Ring Rows
BW x 15,15,15

Reverse Fly
20 lbs x 12,12,12

+neck hold 60 sec

Monday - squat

Rowing - 500 2:01

Back Squat
20,61,102,122,142 x 13

Ab Wheel
BW + 20 x 15,15,15

Split Squat
BW x 15,15,15

Hamstring curl (grey band) x 15,15,15,15

Saturday - Deadlift focus

Rowing - 1km in 4:15

Deadlift
70,111,151,183 x 5,10 singles (8:15)

Back extension
20 lbs x 20,20,20

Single Leg RDL
25 x 12,12

Ab Wheel
20 kg x 20,20

Friday - run 1.5 miles

ran 1.5 miles with Domino

Thursday - assistance day

Wednesday - Black Belt

Thursday
Back Extension - 25 lbs x 20,20,20

Pullups
BW x 20,20,10

Reverse Fly
20 lbs x 10,10,10

Dips
BW x 15,15,15,

Parallel Bar Leg Raise
BW x 10,10,10

Monday - Squat focus

rowing - 500 m 1:59

Back Squat
20,61,102,142 x 12 (again stomach hurting)

Ab Wheel
20 x 15,15,15

Split Squat
BW x 20,20,20

Back Ext
30 lbs x 20,20,20

+stretches

Saturday - run

2.5 mile jog with Domino

Friday - Bench focus

rowing - 500m in 2:05

Bench Press
20,61,81,102 x 8, 111 x 3, 102 x 5

Pullups
BW x 20,20,10

Ring Pushups
BW x 15,15,15,15

Ring Rows
BW x 12,12,12

Thursday - deadlift focus

Wednesday - Black belt

Today - rowing - 500 in 2:04

Deadlift
70,111,152,172 x 8 (making stomach hurt, stopped)

Ab Wheel
20 x 15,15,15

Single Leg RDL
25 lbs x 10,10,10

Back Ext
25 lbs x 15,15,15

weight - 189.8 lbs

Tuesday - assistance day

Back extension

25 lbs x 15,15,15

Reverse fly

25 lbs x 12,12,12

Ring pushups

BW x  15,15,15

Pullups

BW x  15,15,15

+Neck exercises

Monday - new program after a week off

Rowing
500 m in 2:00

Back Squat
20,61,102,122, 142 x 10,10
Tiring. Going to attempt more reps next time.

Split Squat
BW x 15,15,15

Dip bar leg raises
BW x 10,10,10,10

Ab Wheel
16 kg x 15,15

Monday - Back Squat

Cut the sets short. Getting ready to start a new plan. This one has me stalling after about 9 months, and my motivation to grind through is low.

Back Squat
20,61,102,122,148 x 6,6

Deadlift
70,111,155 x 6
tired as hell

Ring Pushups
BW x 15,15,15

Sunday - light workout

Ring Rows
BW x 15,15,15

Ring Pushups
BW x 15,15,15 (slow)

Split Squat
BW x 15

Saturday - Light Bench Day

After dinner so was pretty full. Also, refinished part of the front door today so I was pretty tired.

Rowing
500 in 2:17

Bench Press
20,61,93 x 6,6,6,6

Pin Press
90 x 6,6,6

Ring Rows
BW x 15,15,15

5 more sessions until this cycle is over. Definitely going to do some different sort of programming. I worked towards the 200 kg squat for about 9 months, and am ready for something different.