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I've crushed 3 of 5 of my goals, my dls are ever so slightly lacking and my OHP will get there soon. I decided to set new long term goals as they will be surpassed soon.

Getting back into it on friday, I did some max testing last week and have been taking a rest this week due to life getting in the way!

Goals for next workout:

155 kg Squat 5x5
57.5 kg OHP 5x5...

Wednesday 12th June:

152.5 kg squats 5x5 (PB)
55 kg overhead press 5x5 (PB)
87.5 kg pendlay rows 5x5 (PB)
Dips 2x8 and 2x12 (40 reps overall)

Cardio: 5 miles walking

Wednesday 10th June:

150 kg squats 5x5 (stayed at the same weight to focus on explosiveness, went very well)
82.5 kg bench press 5x5 (relatively easy, hopefully progression continues)
155 kg DL...

Thanks man, I've been enjoying the progress lately! You'll keep making progress for sure.

Lifts today:

150 kg squat 5x5
52.5 kg OHP 5x5 (a lot easier than last time)
85 kg rows 5x5 (nice and...

Today's weights and reps:

147.5 kg squats 5x5
80 kg bench 5x5
150 kg deadlift 7x2
50 kg good mornings 3x8

Thank you, I feel like I have a bit in the tank with squats and deadlifts, they're getting hard but I'm still getting the reps. Always found OHP difficult, but I feel i got some left in me. Pendlay...

Went for 145 kg squats 5x5 in the end and got 25 solid below parallel reps with explosiveness!
52.5 kg OHP 5x5 - ACHIEVED
82.5 kg pendlay rows 5x5 - ACHIEVED

CGBP i did 60 kg 10x3 instead...

Main lift goals today:
142.5 kg Squats 5x5
52.5 kg OHP 5x5
82.5 kg Pendlay Rows 5x5

Accessories:
CGBP 62.5 kg 8x3

Workout weights achieved today:
142.5 kg 5x5 squats (1 of 25 reps were above parallel, however this was accidental. I actually found the later sets easier, might warm up more to help with...

Next workout goals!

Main Routine:
142.5 kg squats 5x5 (these are getting hard, I think I would get a 160kg max now so may as well milk out as many linear gains as possible).
77.5 kg bench press...

Thanks man, I'm slightly weaker on the OHP & Bench compared to the others but gonna keep grinding. Going to grind out the linear progress until it comes to a halt before starting an intermediate...

140 kg squats 5x5

50 kg ohp 1x5
52.5 kg ohp 4x5
55 kg ohp 1x1

80 kg Pendlay rows 5x5
60 kg cgbp 2x8
65 kg cgbp 1x8

Keep it on, I'm currently on a permabulk!

Ugh rubbish week...

But good workout today!

137.5 kg squat 5x5 (PB!)
150 kg deadlift 5x2 (Form work)
60 kg close grip bench press 3x8 (added in to help with hypertrophy)
40 kg good mornings...

Deload week so far this week, I'll be back with updates next monday

I'll keep milking out my progression on this program for as long as possible then, thank you :)

Thank you!

Yeah my pressing strength has never been the greatest! I'm pushing a long term bulk so I'll keep pushing the weights

Current lifts

Maxes

Squat - 132.5 kg 5x5 (todays goal 135 kg 5x5)
Deadlift 152.5 kg 1x5 (todays goal 145 kg 6x2)
Bench Press 75 kg 5x5; 77.5 kg 3x5 (next goal 77.5 kg 5x5)
Pendlay row 75 kg...