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    Week 4, Day 3

    Monday 21.09.20
    W4D3


    Comp Deadlift w/belt (5:00 rest)
    200 x 4 @10
    177.5 x 5 x 4
    Went a bit too heavy on my top set this week

    Press w/belt (2:30 rest)
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    Week 4, Day 2

    Sunday 20.09.20
    W4D2


    Push Press w/belt (4:00 rest)
    60 x 5
    75 x 5
    72.5 x 5 x 3

    BB Row (2:00 rest)
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    544
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    Week 4, Day 1

    Saturday 19.09.20
    W4D1


    Comp Squat w/belt (5:00 rest)
    170 x 5 @9.5
    155 x 5 x 3
    160 x 5 @9

    Comp Bench (4:30 rest)
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    Week 3, Day 4

    Monday 14.09.20


    HB Squats beltless (2:30 rest)
    110 x 6
    120 x 6
    125 x 6 x 4

    Comp Bench (2:30 rest)
    85 x 6 x 5
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    Week 3, Day 3

    Fri 11.09.20


    Comp Deadlift w/belt (4:30 rest)
    185 x 6 @7.5
    175 x 5 x 2
    177.5 x 5 x 2

    RDL w/belt (2:30 rest)
    140 x 8 x 4
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    544
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    Week 3, Day 2

    Thurs 10.09.20
    W3D2


    Press w/belt (2:30 rest)
    50 x 7 x 4

    Pendulum Squat (2:00 rest)
    60 x 8 x 4
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    544
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    Week 3, Day 1

    Weds 09.09.20


    Comp Squat w/belt (4:30 rest)
    135 x 5
    162.5 x 5 @9.5
    Hit the rack on the third rep, had to reposition myself, stance also wasn't wide enough. Pitched forwards on the last few...
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    544
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    85,647

    Week 2, Day 4

    Monday 07.09.20
    W2D4

    Bench 2:30 rest
    75 X 8
    77.5 X 8
    80 X 8 X 2
    Last set RPE 9
    Using lower bench than normal which made set up hard
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    Week 2 - Added rest day

    Sunday 06.09.20


    Notes
    Horrendous upper back & quad DOMS from yesterday. My heavy squat/bench day was planned for tomorrow but think it will be impacted when I'm feeling like this today. Decided...
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    Week 2, Day 3

    Sat 05.09.20



    Push Press w/belt (4:00 rest)
    65 x 5
    70 x 5 x 2
    67.5 x 5

    Front Squats w/belt (4:00 rest)
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    Week 2, Day 2

    Weds 02.09.20
    W2D2


    Press w/belt (2:30 rest)
    47.5 x 8 x 4

    Comp Deadlift w/belt (4:00 rest)
    150 x 5
    180 x 5 @7.5
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    544
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    85,647

    Week 2, Day 1

    Monday 31.08.20
    W2D1


    Comp Squats w/belt (4:00 rest)
    100 x 5
    130 x 5
    155 x 5 @7.5
    145 x 5 x 4
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    544
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    85,647

    Week 1, Day 4

    Friday 28.08.20
    W1D4


    Front Squats w/belt (3:30 rest)
    90 x 5
    100 x 5
    110 x 5 x 2

    Comp Deadlift w/belt (4:00 rest)
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    544
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    85,647

    Week 1, Day 3

    Thursday 27.08.20
    W1D3


    Push Press (w/belt) (3:30 rest)
    60 x 5
    65 x 5 @7
    70 x 5 @9
    70 x 5 @10
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    544
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    85,647

    Week 1, Day 2

    Tuesday 25.08.20
    W1D2


    Press (w/belt) (2:00 rest)
    47.5 x 8
    50 x 7
    47.5. x 8
    45 x 8
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    544
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    Week 1, Day 1

    I spent the last 10 days moving house / getting married / being on honeymoon. Much food and drink was consumed. No lifting was done.

    Worsley has given me a solid looking plan for the next 10...
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    544
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    Week 3, Days 1 + 2

    Monday 10.08.20 - W3D1

    Comp Bench (3:30 rest)
    87.5 x 5 x 5

    Chins (1:45 rest)
    BW x 8, 8, 8, 7

    DB Swing (2:00 rest)
    35 x 20 x 4
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    268,462

    Have you still been managing to get to the gym?

    Have you still been managing to get to the gym?
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    544
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    I can't remember exactly what I did the rest of...

    I can't remember exactly what I did the rest of the week, haven't missed anything though and it's all gone to plan.


    Week 2
    Day1
    Squat 140 x 5, 130 5 x 4
    WG Bench 75 x 8 x 4
    All my...
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    544
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    Week 1, Day 2

    Thurs 30.07.20


    Front Squat
    60 x 15 x 2

    Press
    45 x 8 x 4

    Deadlift w/belt (3:00 rest)
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