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Squat:

135 x 1
185 x 1
225 for 8 singles
245 for 2 singles



Bench:

Squat:

bar x 8
135 x 3
185 x 1
225 x 3
225 x 1
225 x 1
245 x 2
255 x 1

Squat:

135 x 3
185 x 2
225 x 5
225 x 5



Bench:

Bench:

bar x 10
135 x 5
185 x 1
225 x 1
225 x 2
225 x 1
185 x 5
185 x 5

Do whatever your body tells you. Some weeks, I lift heavy two or three days straight. When you have the energy to tear it up, go for it. These templates are just that -- templates -- guidelines....

Bench:

bar x 5
135 x 5
185 x 1
225 x 1
225 x 1
225 x 1
225 x 2
225 x 1

Squat:

bar x 5
135 x 3
185 x 1
225 x 3



Bench:

Grease the groove squat and bench. Just practicing with light weight.

Squat:

135 x 3
185 x 1
225 x 3
225 x 3
225 x 3

Bench:

205 x 1
225 x 3 (YES!)
225 x 1
225 x 1
225 x 2
225 x 1

Yesterday:

Bench:

135 x 2
185 x 1
225 x 1 for 3 singles
185 x 5 for 3 sets.

Stretch

bench: 225 for 8 singles

Squat: 225 for 6 singles

9 pullups

Was really feelin' it today and went it with an attitude that i was gonna frigin slay the place!

Squats:

135 x 3
185 x 1
205 x 3
225 x 1
225 x 1
225 x 1

Bench and squat 3x3 with 205

Dec 24 was 5 bench singles with 205

Yesterday was squat 3x3 with 185, bench 3 x 3 with 185 and barbell row 3x3 with 185

Today was squat 2x3 with 185 and 1x3 with 195, bench 2x3 with 185 and 1x3...

See em do this every week. About halfway through, about rep 10, the partner would hold an energy bar up so the guy in the midst of his set could take a bite. He would chew and rep out a few more and...

5x4 with 135 to GTG on Squats.

Stretching.

Recovering bulimic here. Been good for the past few months but every day i am tempted to binge and purge. Every day (multiple times a day) I have to fight the incredible urge to eat mass quantities...

Bench: 5x4 with 145 to grease the groove.

Lots of stretching. Shoulders and chest extremely sore.

If you have not plateaued in your lifts and continue to feel stronger, then I say you should not fix what isn't broken. Apparently, what you are doing is working very well for you.