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23 september

deads
40x5
60x5
80x5
100x5
120x1
140x1
160x1

morning:
bench
20x12
40x10
60x6
75x3
90x6,5,4,3,2
100x3
75x10

yeah it was rough but i was pleasantly surprised with the 130x5. thanks man

squats
20x12
40x10
60x8
80x3
100x3
117.5x2
117.5x3
117.5x4
117.5x5

ohp
20x12
32.5x10
45x10
57.5x5
65x3,3,3,3

chinups
bw x6
+5 x6

deads
40x6
60x5
80x3
100x2
115x1
130x1
145x8

front squats

https://i.imgur.com/NstAZ0y.jpg

bench
20x10
40x8
60x8
75x5
87.5x3,3,3
87.5x10
97.5x3
72.5x10

yesterday

squats
20x10
40x10
60x5
80x3
100x3
115x3,3,3,3
115x10

did some flyes, lat/rear raises, arms

yesterday

ohp
20x10
30x8
40x6
50x6
60x10,3,3

chinups

yesterday

deads
40x10
60x5
80x3
100x1
120x1
140x1
120x1 3 sets

yesterday

bench
20x10
35x10
50x8
70x5
85x10
95x2,2
70x10

yesterday

squats
20x10
40x8
60x5
80x3
100x3
112.5x3,3,3,3
112.5x10

did some cable flies, shoulder stuff, some arms. going to start throwing in more chest isolation throughout the week to try to build up that lagging chest.

ohp
20x12
32.5x8
45x6
57.5x3,3,3,3,3

chinups
bw x6
5x6
10x6

deads
40x3
60x3
80x3
100x1
112.5x1
125x1
137.5x1
150x3

did some cable flys, lat/rear raises and arms.

bench
20x10
35x10
50x8
65x8
82.5x10
92.5x3
70x10
60x9

squats
20x10
40x10
60x8
80x5
90x3
110x3 5 sets
122.5x1 4 sets
100x10 2 sets