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Deadlift
bar
add 2" deficit
60x10
100x5
140x5
170x5
200x5
remove deficit & add belt
225x3

Seated Press
bar x 100
40x10
67x5
77x3
85x7 (187lbs) <---PR
70x17 (154lbs) <---PR

Bench
bar x 25

After seeing your 730x3 deadlift, I can confirm that I do not lift

Sickening deads m8!

my rest day is sunday, AKA GUNSHOW DAY!!

Wide Pull Ups [100 Reps]
20
17
17
15
12
10
10

Kroc Row

Yeah man it may not look like much on paper but they are intense trainings! Gonna be getting heavy from week 4 onwards :D

Sheiko is legit bro! Give it a go.

Squat
bar
60x10
100x5
130x5
140x5
150x5

Then just did a tonne of paused squats with different weight practising my form, top set was 160x2. Did a couple sets of abs holds aswel and a heap of...

Incline Bench
bar x 100
60x10
80x10
100x5
120x3 (264lbs)
120x3
120x3
120x3
120x3

BB Curl
bar x 30
bar x 30
40x10
50x10
50x10
55x8
55x8
60x6
65x6 (143lbs)

Yeh boii, nice work mate. Was 120 easy?

fuark, that bench daddy is serious business! Nice volume on the big 3 btw

Deadlift
bar
add 2" deficit
60x10
100x5
140x3
160x3
185x3
remove deficit
212x3

Shoulders are definitely getting stronger!

Seated Press
bar x heaps
40x10
60x3
70x3
80x10 (176lbs) <---PR
65x22 (143lbs) <---PR

DB Incline Press [palms in]
2x20@40's (88lbs) <---PR

Mostly quads, adductors & hip flexors. Bit of pec & lat stretching aswell.

Paused Squat
bar
60x5
100x5
140x3
160x3
170x1 3 sec
170x1 3 sec
140x1 5 sec
140x1 5 sec

Was very tempting! May go back there today and do some paused squats if I can get in for free. It's just round the corner from my flat so its kind of convenient for my off/recovery days. Would never...

Killin' it mate, keep doing what you're doing!

Fuk yeah mate!! Awesome to see that deadlift gettin back up there!!