Week 6 Day 4 - DL/BP/DL

Deadlift - to knees
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
210(462lbs)x3
regular pulls
250(551lbs)x2x2
suit bottoms (32 Fusion)
250(551lbs)x2x2
280(618lbs)x1x3

Bench Press - close grip/paused
70(154lbs)x4
90(198lbs)x4
105(232lbs)x4
120(264lbs)x4x2

Romanian Deadlift
70(154lbs)x8
120(264lbs)x5
155(342lbs)x4x3

KB Press - 1 arm
24(48lbs)x10x4
Pull ups - medium neutral grip
10x4

Good deadlifts today, easy peasy. Lockouts felt smooth

Week 6 Day 3 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x4
160(352lbs)x3
180(396lbs)x2
belt/wraps
210(462lbs)x3x4
beltless
120(264lbs)x3x2 - 10 second neg

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3
122.5(271lbs)x3x3
1board
130(286lbs)x5
140(308lbs)x3
2board
150(330lbs)x5
160(352lbs)x3

Guillotine Bench Press - to collarbones
70(154lbs)x10x5

Bulgarian Split Squats
32(64lbs)x8x3 per leg

Week 6 Day 2 - DL/BP

Deadlift - conventional/from high mats
70(154lbs)x5
120(264lbs)x5
170(374lbs)x3
210(462lbs)x3
240(528lbs)x3x5

Bench Press - legs up/mg
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5x3

Pull ups - mng
12x4

Rear Delt Raise
5x15x3

Week 6 Day 1 - SQ/BP

Squat
70(154lbs)x5x2
120(264lbs)x3
170(374lbs)x3
suit bottoms (loose blue suit)
190(418lbs)x3
wraps
220(484lbs)x3
240(528lbs)x3
265(584lbs)x2x4

Bench Press  - comp grip
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3
120(264lbs)x3
130(286lbs)x2
140(308lbs)x2
150(330lbs)x1
160(352lbs)x1 ties PR but much easier
slingshot
170(374lbs)x2

KB Press
20(44lbs)x15x3

First day back in the loose bottoms, took a few sets to start feeling right, weight was moving easily though.

Week 5 Day 4 - DL/BP

Deadlift - low mats (3")
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
220(484lbs)x3
250(551lbs)x2x2
270(594lbs)x2x2
290(638lbs)x1
300(661lbs)x1x3
275(605lbs)x3

Bench Press - close grip/paused
70(154lbs)x5
85(187lbs)x4
100(220lbs)x3x2
120(264lbs)x2x4

DB Rows
30(66lbs)x10+10
50(110lbs)x18+16

Shrugs
70(154lbs)x10
110(242lbs)x10
150(330lbs)x10
180(396lbs)x10
150(330lbs)x15

Pressdowns
orange bandx20x3
KB Curls
16(32lbs)x12x3

Week 5 Day 3 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x4
160(352lbs)x3
190(418lbs)x2 - belt
210(462lbs)x2
wraps
225(496lbs)x2x4
200(441lbs)x2x2

Bench Press - comp grip/paused
70(154lbs)x5
85(187lbs)x4
100(220lbs)x3
120(264lbs)x3x2
slingshot
135(297lbs)x3
150(330lbs)x3
160(352lbs)x2x2
slingshot off
3bd - close grip
120(264lbs)x8x2

Bench Press -  comp grip to collar bones
70(154lbs)x10x4

Rear Delt Raise
5x15x4

Much better squats than saturday, felt a lot looser going into the workout and great after my mobility work. 225 was moving very well today, and depth was better

bw - 89.0kg

Week 5 Day 2 - DL/BP

Deadlift - with 3 stop (inch off floor, below knee, above knee)
70(154lbs)x3
120(264lbs)x3
160(352lbs)x3
200(441lbs)x2x3

Bench Press - med grip
70(154lbs)x5
85(187lbs)x4
105(232lbs)x3x2
125(275lbs)x3x3

DB Press - incline
50x10
65x10x4

Pulldowns - close nuetral grip
115x15
145x10
175x10x3


3 stop deadlifts are definitely the hardest deadlift variation I've ever done, felt great though, gave a new meaning to the term keep tight

Week 5 Day 1 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x4
160(352lbs)x3
belt/wraps
190(418lbs)x2
200(441lbs)x2
220(484lbs)x2
210(462lbs)x2x2

Bench Press
70(154lbs)x5
90(198lbs)x3
105(232lbs)x3x4

Stopped here, very sore and stiff today, all through my lower back, hip flexors and external rotators, no matter how much mobility work I did, wouldn't loosen up. Also had no real desire to train today, so I called it a day.

Week 4 Day 4 - DL/BP

Deadlift - stop at knee's
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
210(462lbs)x3
Deadlift
230(507lbs)x3
250(551lbs)x2x6
210(462lbs)x2x2

Bench Press - close grip/fat bar/paused
65(138lbs)x5
85(187lbs)x4
105(232lbs)x3x2
120(264lbs)x2x4

DB Rows
30(66lbs)x10x2
50(110lbs)x15+15

Shrugs - snatch grip
60(132lbs)x10
110(242lbs)x10
160(352lbs)x10
110(242lbs)x20

KB Extensions
16(32lbs)x12x3
KB Hammer Curls
16(32lbs)x12x3

Best my deadlift has felt in a very very long time. Seems the technique changes and more frequency pulling from mats has helped

Week 4 Day 3 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x4
160(354lbs)x3
add belt/wraps
190(418lbs)x4
210(462lbs)x4
230(507lbs)x4
250(551lbs)x4 - PR
210(462lbs)x2x3

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3x2
120(264lbs)x3x2
slingshot on
135(297lbs)x3
150(330lbs)x3x4

Floor Press - close grip/fat bar
65(138lbs)x8
85(187lbs)x8
105(232lbs)x8x3
supersetted with
Pull ups - neutral grip
8x4

Pressdowns
orange bandx15x3
Reverse Curls
30(66lbs)x15x3

Good day, was happy with the 250x4, thats a big PR for me, I have never done it for more than 2 I don't think. Depth was iffy on most, but I was squatting alone...again! No excuse I know, but it's the reason

bw - 89kg

Week 4 Day 2 - DL/OHP

Deadlift - from low mats (3")
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
210(462lbs)x3
240(528lbs)x3x4 - belt

OHP
50(110lbs)x4x2
70(154lbs)x4x3

Bent Over Row
70(154lbs)x10
90(198lbs)x10x3

Goodmornings
70(154lbs)x5x4
KB Curls
16(32lbs)x10x4

Week 4 Day 1 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x5
160(352lbs)x3
Belt/wraps
190(418lbs)x2
210(462lbs)x2
230(507lbs)x2
250(551lbs)x2
260(573lbs)x2
210(462lbs)x4

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3x2
125(275lbs)x3x4
125(275lbs)x10
2bd - med grip
140(308lbs)x3
3bd
150(330lbs)x3

Week 3 Day 4 - DL/BP

Deadlift
70(154lbs)x5
120(264lbs)x3
170(374lbs)x3
210(462lbs)x3x2
240(528lbs)x3x4
Conventional
170(374lbs)x2
210(462lbs)x2
240(528lbs)x1
260(573lbs)x1

Bench Press  - close grip
70(154lbs)x5
85(187lbs)x4
100(220lbs)x3
112.5(248lbs)x3x4
1bd
120(264lbs)x5x2

Shrugs
70(154lbs)x10
110(242lbs)x10
140(308lbs)x10x3
70(154lbs)x30

KB Extensions
12(24lbs)x15x3
KB Hammer Curl
12(24lbs)x15x3

Deadlifts were weird today, felt easy, good bar speed, just no matter what I did, I had a hard time keeping  my position. My left knee kept wanting to come in which has never happened before

Week 3 Day 3 - SQ/BP/SQ

Squat
70(154lbs)x5
120(264lbs)x4
160(352lbs)x3
190(418lbs)x2 - belt
wraps
215(474lbs)x3
240(528lbs)x6 - PR
200(441lbs)x3x3

Bench Press - med grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3x2
120(264lbs)x3x3
130(286lbs)x2x2

KB Press
20(44lbs)x15x4

Front Squat
70(154lbs)x4
110(242lbs)x3
130(286lbs)x2
150(330lbs)x1
160(352lbs)x1

Goodmornings
70(154lbs)x5x5

Pretty happy with today, 240 was the goal in 2 weeks time. I definitely cut the last 2 a bit high as I was getting pretty tired and had no spotters. I was actually the only one in the gym

bw - 89kg

Week 3 Day 2 - DL/OHP/DL

Deadlift - w/1 stop
70(154lbs)x5
120(264lbs)x4
160(352lbs)x3
190(418lbs)x2x4

Push Press(first time doing overheads in almost 8 months)
40(88lbs)x5
55(121lbs)x3
70(154lbs)x3
90(198lbs)x2
110(242lbs)x1
122(271lbs)x1 - PR

Deadlift - from mats (5")
160(352lbs)x3
210(462lbs)x3
240(528lbs)x3x4

Pull ups
10/10/10/17

Good day today, everything was easy. Deadlifting without a belt for most of this training cycle. Was really surprised with the PP PR, it was pretty easy as well

Week 3 Day 1 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x4
150(330lbs)x3
180(396lbs)x3
add belt/wraps
210(462lbs)x3x3
240(528lbs)x2x2

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3
120(264lbs)x3x4
2board
140(308lbs)x3
150(330lbs)x3
3board
160(352lbs)x3
170(374lbs)x3

KB Press
24(48lbs)x10x3
Rear Delt Raise
8(16lbs)x10x3

Squats felt a little harder than they looked, back was tired from the heavy beltless deads on Thurs

Week 2 Day 5 - DL/BP

Deadlift
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
200(441lbs)x3
220(484lbs)x3
250(551lbs)x3x5
280(617lbs)x1 - belt

Bench Press - close grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3x2
115(254lbs)x3x3
2board
130(286lbs)x3
140(308lbs)x3

Bent Over Row - w/fb bar
70(154lbs)x10
80(176lbs)x10
90(198lbs)x10

KB Extensions
16(32lbs)x12x3
Hammer Curls - w/fb bar
50(110lbs)x8x3

Deads felt great today, practicing the new "form", squeezing the bar off the floor, narrower stance, knee's   way out. Have to get used to the slower speed off the floor until I get used to the position

Week 2 Day 4 - SQ/BP/SQ

Squat
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
190(418lbs)x6 - belt/wraps
210(462lbs)x6
220(484lbs)x6x2

Bench Press - med grip/paused
70(154lbs)x5
1board
90(198lbs)x5
110(242lbs)x5x3

KB Fly
8(16lbs)x12
12(24lbs)x12x2

Front Squat
50(110lbs)x4
100(220lbs)x4
120(264lbs)x4
140(308lbs)x4

6's in wraps = death to Evan

However, the plan was 3 sets of 6 at 210, but it felt really good so I bumped it up to 220. The goal is 240x6 in 3 weeks time, pretty confident about hitting that