Mods, feel free to change my last log to 'Singles FTL'. Going back to what was my core routine for years. 3 exercises, 3 times a week. Squat, push, pull. A few rules:
1. Work up to a heavy triple, double or single each day.
2. No more than 20 reps per/exercise per/day including warm ups.
3. Try to never miss a rep.
4. Every 4th week drop your main exercise and do a 'similar' exercise for 1 week. Work up to a heavy triple each day that week.

Main goal is still to push press body weight and I have a few more pounds to lose. Secondary goals are to stay healthy and get my squat numbers going up. I switched from this routine last year because I felt like 3 days a week was too much at my age and my legs were killing me at work. Turns out that my legs are feeling much better now that I bought new mats for behind the bar so I'm hopeful that I can handle the 3 day a week regimen.

Yesterday:
Front squat: 95x5; 115x3; 135x2; 145x2; 155x2; 160x2; 165x2
Push press: 95x5; 135x3; 145x3; 150x3; 155x3; 160x3
Bent over barbell row: 115x5; 135x3; 145x1; 155x1; 165x1; 175x1
Weighted sit ups: 40# 8,8
Back extensions: 10# 8,8

I tried to keep these well within my limits since I try to add 5# each week to the top set.

Weight: 208.

3x3 is perfect imo. 4x4 is too much for one bun, especially if it's animal style.

4x4 was my PWO meal last Friday. Animal style of course.

<3

You guys are animals. Double Double (animal style of course) is my max. Something to shoot for once I drop a few more lbs.

Today:

Front squat: 95x5; 115x3; 145x3; 155x3; 165x3
Push press: 95x5; 135x3; 145x1; 155x1; 165x1; 175x1; 180x1
Bent over barbell row: 115x5; 135x3; 145x2; 155x2; 165x2; 170x2
A couple of sets of 8 on the ab machine super setted with a couple of sets of back extensions with 25x8.

Weight: 208.

I've been sick as ****. Missed 3 work outs. I can usually lift through sickness but not this crap. I went yesterday just to get the blood flowing and the muscles moving. I'll be starting over on Monday. Hopefully I haven't lost too much strength. I checked my log and between tweaking my back and being sick I've only had 4 workouts since Sept. 16th, 2 of those being light, get back in the gym types.

Yesterday:
Front squat: 95x5; 115x3; 135x3
Push press: 95x5; 135x3; 155x3
Bent over barbell row: 95x5; 135x3; 155x3
Weighted incline sit ups: 2 @ 40x8
Back extensions: 2 @ 25x8

Weight: 208. I was actually down to 204 on Monday. Had no appetite over the weekend. Pretty much just soup.

Yesterday:
Front squat: 95x5; 115x3; 135x2; 145x2; 155x2; 160x2; 165x2
Push press: 95x5; 135x3; 145x3; 150x3; 155x3; 160x3
Bent over barbell row: 115x5; 135x3; 145x1; 155x1; 165x1; 175x1
Weighted sit ups: 45# 8,8

Basically the same workout from 2 weeks ago. Didn't feel too bad so hopefully I can pick up where I left off.

Weight: 206. I'm going to try to get down to 200 and see how I feel.

Today:

Front squat: 95x5; 115x3; 135x3; 145x3; 155x3; 165x3
Push press: 95x5; 135x3; 145x1; 155x1; 165x1; 175x FAIL. Wow. I was really surprised by this outcome. 165 felt easy enough. I figured I'd get 175 and call it a day. The sickness and lack of work outs over the last month have definitely sapped my strength. Oh well, it'll come back soon enough (I hope).
Bent over barbell row: 115x5; 135x3; 145x2; 155x2; 165x2
Weighted incline sit up: 2 @ 50x6; Back extension: 2 @ 25x8

Weight: 206.

The difference between 165 and 175 in the push press is astronomical. That's like saying I did a 340 single in the squat and figured I would be able to do 365 without much problem.

I disagree (at least with 'astronomical'). Normally if I can do an easy 165 push press I know I can do at least 10# more 99% of the time. This was the 1%. Add to that the fact that I did 180 2 weeks before and 6 singles at 190 1 month before and I felt real sure it was doable. This wasn't even supposed to be a max, just a heavy single. Sickness, missing work outs and losing weight took more out of me then I realized.

Today:
Front squat: 95x5; 135x3; 155x1; 165x1 175x1; 185x1
Push press: 95x5; 135x3; 145x2; 155x2; 160x2; 165x2
Bent over barbell row: 115x5; 135x3; 145x3; 155x3; 165x3
Press w/bands: 2 @ 45x8. I use doubled mini bands for these. Barely any tension at the bottom. Hard as hell at the top.
Weighted incline sit ups: 50# 8,6

Weight: 205.

Today:

Front squat: 95x5; 135x3; 145x2; 155x2; 165x2; 170x2
Push press: 95x5; 135x3; 145x3; 155x3; 165x3
Hammer pull down: 90x8; 2 @ 140x5
Weighted incline sit ups: 50# 8,7
Weighted back extensions: 2 @ 25x8

Weight: 206

Today:

Front squat: 95x5; 135x3; 150x3; 160x3; 170x3
Push press: 95x5; 135x3; 155x1; 165x1; 170x1; 175x1. Much better than last week.
Hammer pull down: 90x8; 2 @ 145x5
Weighted incline sit ups: 2 @ 50x8
Weighted back extensions: 2 @35x6

Weight: 204

Today:

Front squat: 95x5; 135x3; 155x1; 165x1; 175x1; 185x1; 190x1
Push press: 95x5; 135x3; 145x2; 155x2; 165x2; 170x2
Hammer pull down: 90x5; 2 @ 150x5
Press w/doubled mini bands: 2 @ 50x8. Damn these suck. In a good way.
Weighted incline sit ups: 2 @ 55x5
Weighted back extension: 35# 7,6

Weight: 201. Almost there. I'm going to shoot for 198 and try to maintain there.

Yesterday:

Squat: 115x5; 155x5; 175x5. I haven't done back squats in almost 2 years. Felt real good.
Push press: 95x5; 135x3; 150x3; 160x3; 170x3
One arm DB row: 45x5; 50x5; 55x5. I was supposed to do barbell rows but my back was acting up and I didn't want to risk it so I switched to these.
Weighted incline sit ups: 55# 6,5
Weighted back extensions: 35# 8,6.

Weight: 204 (weighed 202 this morning).

Today:

Squat: 135x5; 165x5; 185x5
Push Press: 95x5; 135x3; 155x1; 165x1; 170x1; 175x1; 180x1
Bent over barbell row: 115x5; 135x3; 145x2; 155x2; 165x2; 170x2. My back felt much better today.
Weighted incline sit ups: 55# 7,5
Weighted back extensions: 35# 8,7

Weight: 204.

Today:

Squat: 135x5; 170x5; 195x5
Push press: 95x5; 135x3; 145x2; 155x2; 165x2; 175x2
Bent over barbell row: 155x5; 135x3; 150x3; 160x3; 170x3
Military press w/doubled mini bands: 2 @ 55x8
Weighted incline sit ups: 55# 8,5
Weighted back extension: 2 @ 35x8

Weight: 202

Today:

Front Squat: 95x5; 135x3; 145x2; 155x2; 165x2; 170x2
DB press: 30x5; 35x5; 40x5
Bent over barbell row: 115x5; 135x3; 155x1; 165x1; 175x1; 185x1
Weighted incline sit ups: 55# 8,6
Weighted back extensions: 2 @ 45x5

Weight: 203

Today:

Front squat: 95x5; 135x3; 150x3; 160x3; 170x3
DB press: 30x5; 40x5; 45x5
Bent over barbell row: 115x5; 135x3; 145x2; 155x2; 165x2; 175x2
Weighted incline sit ups: 55# 8,7
Weighted back extensions: 45# 6,5

Weight: 201

Yesterday:

Front squat: 95x5; 135x3; 155x1; 165x1; 175x1; 185x1; 195x1
DB press: 30x5; 40x5; 50x5. When I do these I can tell that there is still something wrong with my right shoulder. I don't feel it when I'm doing push presses for some reason. Nothing real serious, just some 'irritation'.
Bent over barbell row: 115x5; 150x3; 165x3; 175x3
Press w/doubled mini bands: 60# 6,6
Weighted incline sit ups: 2 @ 55x8
Weighted back extensions: 45# 7,5

Weight: 201. Was 199 yesterday. Haven't seen that # in about 7 years. Going to Vegas tomorrow for 5 days so no workouts until next Friday and if I'm less than 205 when I get back I'll be happy.

Yesterday:

Front squat: 95x5; 135x3; 155x1; 165x1; 175x1; 185x1; 195x1
Push press: 95x5; 135x3; 145x2; 155x2; 165x2. Poor planning on my part to have my 'off' week precede my vacation. Even though it had only been 2 weeks I felt like I had never done these before.
Bent over barbell row: 115x5; 135x3; 150x3; 165x3; 175x3
Press w/doubled mini bands: 60# 7,6
Weighted incline sit ups: 60x5; 65x5. A guy was using the 60# DB's so I used the 65#'er for my last set.

Weight: 199. Un****ingbelievable. I would have set the over under at 205, -130 on the over after my Vegas trip. How in the hell I didn't gain weight is beyond me.

Today:

Front squat: 95x5; 135x3; 145x2; 155x2; 165x2; 175x2
Push press: 95x5; 135x3; 145x3; 155x3; 165x3
Bent over barbell row: 115x5; 135x3; 150x1; 160x1; 170x1; 180x1; 190x1
Weighted incline sit ups: 60# 6,5

Weight: 201.

Today:

Front squat: 95x5; 135x3; 150x3; 165x3; 175x3
Push press: 95x5; 135x3; 150x1; 160x1; 170x1; 175x1
Bent over barbell row: 115x5; 135x3; 150x2; 160x2; 170x2; 180x2
Weighted incline sit ups: 60# 7,5

Weight: 201

Today:

Front squat: 95x5; 135x3; 155x1; 170x1; 180x1; 190x1; 200x1
Push press: 95x5; 135x3; 145x2; 155x2; 165x2; 170x2
Bent over barbell row: 115x5; 135x3; 150x3; 165x3; 180x3
Press w/doubled mini bands: 60# 8,7
Weighted incline sit ups: 60# 8,5

Weight: 200

Today:

Front squat: 95x5; 135x3; 150x2; 160x2; 170x2; 180x2
Push press: 95x5; 135x3; 150x3; 160x3; 170x3
Romanian DL's: 135x5; 155x3; 165x3; 175x3. As I was doing these I shed a small tear (figuratively) pining for the days when I used 275# on these.
Weighted incline sit ups: 60# 8,6

Weight: 201

Today:

Front squat: 95x5; 135x3; 155x3; 170x3; 180x3
Push press: 95x5; 135x3; 150x1; 160x1; 170x1; 175x1; 180x1. Felt really good today.
RDL's: 135x5; 155x3; 175x3; 185x3
Weighted incline sit ups: 60# 8,7

Weight: 199.