Sunday Training

Bench press - with stop, wide grip
100kg x 5
110kg x 5
120kg x 5
130kg x 5
140kg x 5
147.5kg x 5
152.5kg x 5
152.5kg x 5
152.5kg x 5
152.5kg x 5
152.5kg x 5 - Volume PR
165kg x 3 - 1.5bd
165kg x 3 - 1.5bd

Deadlift - sumo
137.5kg x 5
170kg x 5
192.5kg x 5
210kg x 5
225kg x 5
237.5kg x 5
237.5kg x 5
237.5kg x 5
237.5kg x 5
237.5kg x 5 - Volume PR


Pullups x 14 

Tues/Thurs/Fri Training

Catch-up on the log.  Note that I have been having some tightness in my right knee and had a bit of discomfort during Thursday's squats.  Deadlifts are totally pain free so will be focusing on them for a couple weeks and letting the knee heel.  I expect a quick recovery though I may be transitioning to a shoe with a lower heel as I feel like that might be part of the issue.

Tuesday:
Squat
102.5kg x 5
135kg x 5
155kg x 5
175kg x 5
187.5kg x 5
200kg x 5
200kg x 5
200kg x 5
200kg x 5
200kg x 5

Bench press - with stop, wide grip
100kg x 5
120kg x 5
135kg x 5
145kg x 4
155kg x 3
150kg x 3
150kg x 3

Bench press - to board, wide grip
165kg x 3
170kg x 3
175kg x 3
180kg x 3


Thursday:
Squat
102.5kg x 5
142.5kg x 5
175kg x 4
202.5kg x 3
230kg x 2
252.5kg x 1  

Bench press - with stop, wide grip
102.5kg x 5
125kg x 4
145kg x 3
155kg x 2
165kg x 1
175kg x 1
180kg x 1
157.5kg x 2
157.5kg x 2

Back - pendlay rows
60kg x 10
60kg x 10
75kg x 10
75kg x 10


Friday:
Bench press - with stop, wide grip
100kg x 5
115kg x 5
130kg x 5
142.5kg x 4
155kg x 3
165kg x 3
165kg x 3
165kg x 3
165kg x 3
155kg x 5 - 2bd
155kg x 5 - 2bd 

Deadlift - sumo
137.5kg x 5
170kg x 5
192.5kg x 5
205kg x 5
210kg x 5
215kg x 5
220kg x 10 - huge PR

Pull-ups
86kg x 6
86kg x 6
86kg x 6
86kg x 6

Back - backraise
10 Repetitions
10 Repetitions
10 Repetitions

Shoulders - standing front press
25kg x 15
25kg x 15
25kg x 15

Wednesday Training

Bench press - with stop, wide grip
100kg x 5
115kg x 5
130kg x 5
145kg x 4
160kg x 3
175kg x 2
185kg x 3 - 2bd
185kg x 3 - 2bd
150kg x 3
150kg x 3 

Deadlift - 3 inch deficit, double overhand grip
110kg x 5
140kg x 4
160kg x 3
160kg x 3
160kg x 3
175kg x 2
175kg x 2

Pull-ups
85kg x 7
85kg x 7
85kg x 7
85kg x 7
85kg x 7

Squat - highbar
100kg x 5
110kg x 5
120kg x 5
130kg x 5
140kg x 5 

Monday Training

Squat
100kg x 5
140kg x 5
*belt
170kg x 5
200kg x 4
*wraps
220kg x 3
235kg x 3
250kg x 3
220kg x 3
220kg x 3
220kg x 3

Bench press - weight includes 25kg chains
85kg x 10
105kg x 8
125kg x 6
140kg x 5
150kg x 4
160kg x 3
160kg x 3
160kg x 3
175kg x 4 - 2bd
175kg x 4 - 2bd
175kg x 4 - 2bd
175kg x 3 - 1bd

Deadlift - sumo
140kg x 5
170kg x 5
200kg x 5
220kg x 5  
232.5kg x 6  - PR +5kg +1 rep

Saturday Training

Squat
102.5kg x 5
142.5kg x 5
175kg x 5
*belt
200kg x 5
*wraps
220kg x 5
220kg x 5
220kg x 5
220kg x 5
220kg x 5

Bench press
100kg x 5
115kg x 5
130kg x 5
142.5kg x 5
142.5kg x 5
Bench press - chest/1.5bd/3bd
152kg x 1/2/3
152kg x 1/2/3
152kg x 2/2/3

Friday Training

Squat
100kg x 5
140kg x 5
*super loose wraps
170kg x 5
180kg x 5
190kg x 5
*belt
200kg x 5
210kg x 5
*actually wrapping now
220kg x 4
230kg x 2
200kg x 5

Bench press Narrow Grip - 25kg chains (weight written INCLUDES chain, so 85kg is 60kg bar+25kg chain... Will be logging the chained benched this way for the sake of calculating training volume)
85kg x 8
95kg x 7
105kg x 6
115kg x 6
125kg x 5
135kg x 4
145kg x 3
125kg x 4
125kg x 4
125kg x 4
125kg x 4

Deadlift - sumo
140kg x 5
150kg x 5
160kg x 5
170kg x 5
180kg x 5
190kg x 5
200kg x 5
200kg x 5  

Pull-ups
85kg x 6
85kg x 6
85kg x 6

Back - seated cable rows with one arm
57.5kg x 8
57.5kg x 8
57.5kg x 8
57.5kg x 8 

Nice low volume day.... haha... All sets moved really well.  Going to be spending an 8 week cycle with some really high volume though intensity some 8-10% lower than normal training.

Thursday Training

Squat
102.5kg x 5
130kg x 5
152.5kg x 5
*belt
175kg x 5
195kg x 5
*wraps
210kg x 5
220kg x 5
230kg x 5

Bench press - with stop, wide grip
100kg x 8
110kg x 7
120kg x 6
120kg x 6
120kg x 6
130kg x 5
130kg x 5
130kg x 5
142.5kg x 4

Pull-ups
85kg x 10
85kg x 10
85kg x 10