Todays Workout
Deadlift: 5x5 with 137kg/302lbs + 1x5 150kg/330lbs (This is a 5kg/10lbs rep PR and tbh it felt like a legit 5rm. Form was breaking down for the last reps and will aim to get this again next cycle but much cleaner1)
Deficit deadlift: 2x5 with 120kg/264lbs
Sumo Deadlift: 1x5 with 127kg/280lbs
5xRows
4x DB rows
5xpull ups
6 sets of Bicep work
Todays session
Bench: 5x5 with 67kg/147 lbs and then 1x4 with 72kg/159lbs Failed my joker set.
Didn’t miss a rep but the 4th one made me doubt whether I had another in the tank and didn’t want to risk missing a rep.
Paused Bench: 3x5 with 62kg/137lbs
3x pin press
3xDB Press
3xShoulder Press
3xDips
6xrolling tricep extensions
Yesterdays session
Squat: 5x5 with 116kg/255lbs + 1x5 with 133kg/298lbs (Which is a new 5rm)
Paused squats: 3x5 with 110kg/ 242lbs + 2x5 with 113kg/249lbs
3x GHR (These killed me)
Pissed off at myself because still haven’t hit 300lbs for 5. I go by kg and 135 just makes more sense then 136 which is 300lbs
Today’s upper body workout
Bench: 60kg/132 lbs x9,8,8 and 70kg/154lbx2 , and singles with 75kg/165 lbs and 80kg/176lbs and 83kg/183 lbs.
Rows: 5x8-12
t-bar rows: 5x10
Incline Db Press: 3x10
Db Shoulder press: 3x8
Weighted pull ups: 4x8
Neutral grip pull ups: 4x MR
3x biceps
3x triceps
Todays Workout
Deadlift: 5x3 with 155kg/342lbs and no joker sets 
I tried 163kg/359lbs but after a rep it became clear a triple wasn’t happening.
Deficit deadlift: 2x3 with 128kg/273lbs
Sumo Deadlift: 1x3 with 132kg/291lbs
5xRows
4x DB rows
5xpull ups
Feel like that was a bad session. Starting to feel beat up as I usully do 5 weeks into my 6 day programme.
All work apart the working sets was lighter than my last 3s session 3 weeks ago.
I guess that’s the beauty of a programme with an aspect of auto regulation all my main lift accessory work are based on that days pr
Todays session
Bench: 5x3 with 76kg/167lbs and 1x2 with 80kg/176lb so close yet so fucking far from an all time 3rm
Paused Bench: 1x3 with 65kg/143lbs + 1x3 with 70kg/154kbs and 1x3 with 159lbs
3x pin press
3xDB Press
3xShoulder Press
3xDips
6xrolling tricep extensions
Disappointed with my Bench. The working sets felt good that I got greedy and went for an all time 3rm and only managed 2. I didn’t miss the third rep but I knew it wasn’t going back up so I racked after the double. I should have settled for 78kg/181lb and matched my all time 3rm
Todays Squat workout
Squat: 5x3 with 132kg/291lbs + 1x3 with 138kg/304lbs
Paused squats: 1x3 with 110kg/ 242lbs, 2x3 with 115kg/253lbs and 2x3 118kg/260lbs
Explosive deadlifts: 6x2 with 119kg/262lbs
Today’s upper body workout
Bench: 60kg/132 lbs x9,8,8 and 70kg/154lbx2 , and singles with 75kg/165 lbs and 80kg/176lbs and 84kg/185 lbs.
Rows: 5x8-12
t-bar rows: 5x10
Incline Db Press: 3x10
Db Shoulder press: 3x8
Weighted pull ups: 4x8
Neutral grip pull ups: 4x MR
3x biceps
3x triceps
Today’s workout
Today was a bitter Sweet moment. I set a new all time Deadlift PR which I’m happy about. I however did not complete all working sets and failed on my 2nd set
Deadlift: 1x1 with 174kg/383lbs. I was suppose to hit this for 5x1 but failed my 2nd rep instead I did 165/364lbs and 3x1 with 160kg/353lbs.
Deficit deadlift: 2x1 with 140kg/309lbs
Sumo Deadlift: 1x1 with 148kg/326lb.
5xRows
4x DB rows
3x weighted pull ups
3x weighted neutral grip pull ups
To be honest I had a feeling this would happen today or maybe next cycle. The working sets have gotten close to (and some surpassed) my previous 5/3/1 rms.
Todays Bench session
Bench: 4x1 with 85kg/187 lbs and unfortunately I missed my last set. So officially stalled on my programme but happy with hitting this weight. This (99% sure) is matching my all time best 1rm.
Paused Bench:1x1 with 75kg/165lbs and 1x1 with 78kg/172lbs and 2x1 with 80kg/176lbs
3x pin press
3xDB Press
3xShoulder Press
3xDips
6xrolling tricep extensions