Sat 1/26
Usual rolling and stretches

Ohp- 45x8 95x5 115x3 125x2 130x5x5

8 rounds x10 60s rest-
Decline bb bench spoto 115x10x5 3x8
Cable row 130x10x6 2x8

5 rounds x12 30s rest-
Ez skull crushers 65x12x2 2x10 1x9
Ez curl +20x12x4 1x10

Db fly- 35sx8x3 1x6 (30s)

4 rounds x12 30s rest-
Tricep pushdown rope 40x12x2 2x10
Db curl 22.5sx12x2 1x10 1x8

Sun 1/27
Usual rolling and stretches +bike

Deadlift- 135x5 225x5 275x3 315x 5 4 4 3 3 (weird bar, very slippery but I didn't feel like using chalk)
Squat- 45x8 135x5 185x3 225x3 185x10x3
Lying leg curl- 1 leg 35x12x5 (30s)
Leg extension- 1 leg 45x12x4 1x10 (30s)
Seated calf raise- 70x12x5 (30s)

Tue 1/29
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 155x3 170x2 180x5x5

8 rounds x10 60s rest-
Incline machine press 110x10x8
Chin-ups 6x8 1x7 1x5

5 rounds x12 30s rest-
Ez skull crushers 65x12x2 3x10
Ez curl +20x12x4 1x10

Db fly- 35sx8x4 (30s)

5 rounds x12 30s rest-
Tricep pushdown rope 40x12x2 3x10
Db curl 22.5sx12x4 1x10

Thu 1/31
Usual rolling and stretches +row 5:00

Squat- 45x8 135x5 185x5 225x3 245x5x5
Rdl- 95x5 165x8x4
Leg extension- 1 leg 45x12x5 (30s)
Leg curl- 1 leg 35x12x4 1x10 (30s)
Seated calf raise- 70x12x5 (30s)

Fri 2/1
Usual rolling and stretches

Ohp- 45x8 95x5 115x3 130x2 140x5x2 1x4 1x3 105x5x2

8 rounds x10 60s rest-
Incline bb bench spoto 105x10x4 2x8 1x7 1x6
Cable row 130x10x6 2x8

5 rounds x12 30s rest-
Ez skull crushers 65x12x3 1x10 1x8
Ez curl +20x12x4 1x10

Db fly- 35sx8x4 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x5
Db curl 22.5sx12x5

Sun 2/3
Usual rolling and stretches +row 5:00

Deadlift- 135x5 225x5 275x3 315x2 335x5x3
Squat- paused 45x8 135x5 185x3 225x3 185x5x5
Lying leg curl- 1 leg 35x12x5 (30s)
Leg extension- 1 leg 45x12x3 2x10 (30s)
Seated calf raise- 70x12x5 (30s)

Tue 2/5 (only slept once since Sunday so kinda monday)
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 155x3 175x2 185x5x2 2x4 1x3

8 rounds x10 60s rest-
Ohp 65x10x7 1x9
Chin-ups 7x8 1x6

5 rounds x12 30s rest-
Ez skull crushers 65x12x3 2x10
Ez curl +20x12x3 2x10

Db fly- 35sx8x4 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x4 1x10
Db curl 22.5sx12x5

Lifts are getting up there. What's the BW at?

Thanks kc, I'm ~183lbs. I think I need to probably start some sort of program for DLs and squats, just been doing whatever I feel like the day of lately. Perhaps 5/3/1 again

Thu 2/7
Usual rolling and stretches +row 5:00

Squat- 45x8 135x5 185x3 225x3 265x2 295x3x4
Rdl- 95x5 170x8x3 1x6
Leg extension- 1 leg 45x12x5 (30s)
Lying leg curl- 1 leg 35x12x2 2x10 1x8 (30s)
Seated calf raise- 70x12x5 (30s)

Sat 2/9
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 130x2 140x5x2 1x4 1x3

8 rounds x10 60s rest-
Decline bb bench spoto 115x10x7 1x8
Cable row 130x10x8

5 rounds x12 30s rest-
Ez skull crushers 65x12x3 1x10 1x9
Ez curl +20x12x4 1x10

Db fly- 40sx8x3 1x6 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x4 1x10
Db curl 22.5sx12x5

My neck started feeling tight on my 3rd and 4th sets of ohp so I decided to shut it down. It felt really heavy today for some reason.

Sun 2/10
Usual rolling and stretches +row 5:00

Deadlift- 135x5 225x5 275x3 275x5x5 (90s)
Squat- 45x8 135x5 185x3 225x5x5 (60s)
Lying leg curl- 1 leg 35x12x5 (30s)
Leg extension- 1 leg 45x12x4 1x10 (30s)
Seated calf raise- 70x12x5 (30s)

Was in a little rush today and also wanted to take it kinda easy before I start 5/3/1 next leg days.

Tue 2/12
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 165x3 175x2 185x5x3 1x4 1x3

8 rounds x10 60s rest-
Incline machine press 110x10x8
Chin-ups 6x8 1x7 1x6

5 rounds x12 30s rest-
Ez skull crushers 65x12x3 1x10 1x9
Ez curl +20x12x3 2x10

Db fly- 40sx8x2 1x7 1x6 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x3 2x10
Db curl 22.5sx12x3 2x10

Wed 2/13
Usual rolling and stretches +row 5:00

Squat- 45x8 135x5 185x5 200x5 230x5 260x8
Rdl- 95x5 170x8x4
Leg extension- 1 leg 45x12x5 (30s)
Lying leg curl- 1 leg 35x12x5 (30s)
Seated calf raise- 70x12x5 (30s)

Week 1 340 1RM for squats, not very happy with 8.

Fri 2/15
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 130x2 140x5x4 1x3

8 rounds x10 60s rest-
Incline bb bench spoto 105x10x6 2x8
Cable row 130x10x8

5 rounds x12 30s rest-
Ez skull crushers 65x12x2 3x10
Ez curl +20x12x4 1x10

Db fly- 40sx8x2 2x6 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x4 1x10
Db curl 22.5sx12x5

Sun 2/17
Usual rolling and stretches

Deadlift- 135x5x2 225x5 240x5 275x5 315x8
Squat- 45x8 135x5 185x3 225x5x7 (60s)
Lying leg curl- 1 leg 35x12x5 (30s)
Leg extension- 1 leg 45x12x3 2x10 (30s)
Seated calf raise- 70x12x5 (30s)

Week 1 410 1RM for deads, felt ok.

Mon 2/18
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 160x3 175x2 185x5x2 2x4 1x3

8 rounds x10 60s rest-
Ohp 65x10x7 1x8
Chin-ups 7x8 1x6

5 rounds x12 30s rest-
Ez skull crushers 65x12x4 1x10
Ez curl +20x12x3 2x10

Db fly- 40sx8x2 2x7 (30s)

5 rounds x12 30s rest-
Tricep pushdown rope 40x12x3 2x11
Db curl 25sx12x4 1x10

Wed 2/20
Usual rolling and stretches +bike 5:00

Squat- 45x8 135x5x2 185x5 215x3 245x3 275x8
Rdl- 95x5 170x8x4
Leg extension- 1 leg 45x12x4 1x10 (30s)
Lying leg curl- 1 leg 40x12x3 2x10 (30s)
Seated calf raise- 70x12x5 (30s)

Week 2 340 1RM for squats, happier with these vs last week's performance, still left a couple in the tank tho.

Thu 2/21
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 130x2 140x5x3 1x4 1x3

8 rounds x10 60s rest-
Decline bb bench spoto 115x10x8
Cable row 130x10x8

5 rounds x12 30s rest-
Ez skull crushers 65x12x3 2x10
Ez curl +20x12x4 1x10

Db fly- 40sx8x3 1x6 (30s)

5 rounds x12 30s rest-
Tricep pushdown rope 40x12x3 2x10
Db curl 25sx12x4 1x10

Sat 2/23
Usual rolling and stretches +bike 5:00

Deadlift- 135x5x2 225x5 260x3 295x3 330x8
Squat- paused 45x8 135x5 185x3 225x5x4
Lying leg curl- 1 leg 40x12x4 1x10 (30s)
Leg extension- 1 leg 45x12x5 (30s)
Seated calf raise- 70x12x5 (30s)

Week 2 410 1RM for deadlifts.

Sun 2/24
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 160x3 175x2 185x5x3 1x4 1x3

8 rounds x10 60s rest-
Ohp 65x10x8
Chin-ups 7x8 1x7

5 rounds x12 30s rest-
Ez skull crushers 65x12x4 1x10
Ez curl +20x12x4 1x10

Db fly- 40sx8x3 1x7 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x5
Db curl 25sx12x4 1x10

Tue 2/26
Usual rolling and stretches

Squat- 45x8 135x5 185x5 230x5 260x3 290x5
Rdl- 115x5 175x8x3 1x6
Leg extension- 1 leg 50x12x5 (30s)
Lying leg curl- 1 leg 40x12x2 2x10 1x8 (30s)
Seated calf raise- 70x12x5 (30s)

Week 3 340 1RM for squats. They felt pretty meh.

Thu 2/28
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 130x2 140x5x2 1x4 2x3

8 rounds x10 60s rest-
Incline bb bench spoto 105x10x8
Cable row 140x10x7 1x8

5 rounds x12 30s rest-
Ez skull crushers 65x12x3 2x10
Ez curl +20x12x4 1x11

Db fly- 40sx8x3 1x6 (30s)

5 rounds x12 30s rest-
Tricep pushdown rope 40x12x3 2x10
Db curl 25sx12x4 1x10

Played a scramble this morning after not touching a club for 2+ months. I hit a fair amount of good drives, maybe 4 or 5 decent irons and everything else was pretty terrible. Luckily we had great weather for it, after snowing here like a week ago it was over 70 today. Although I think all that sun probably took a toll on my lifts.

Fri 3/1
Usual rolling and stretches +bike 7:00

Deadlift- 135x5 225x5 275x5 315x3 350x6
Squat- 45x8 135x5 185x3 225x5x6 (60s)
Lying leg curl- 1 leg 40x12x4 1x10 (30s)
Leg extension- 1 leg 50x12x3 1x10 1x9 (30s)
Seated calf raise- 70x12x5 (30s)

Week 3 410 1RM for deadlifts, these felt decent.

Sat 3/2
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 160x3 175x2 185x5x2 3x4

8 rounds x10 60s rest-
Incline machine press 120x10x7 1x9
Chin-ups 7x8 1x6

5 rounds x12 30s rest-
Ez skull crushers 75x10x3 2x8 (65 wasn't there)
Ez curl +20x12x4 1x10

Db fly- 40sx8x3 1x6 (30s)

5 rounds x12 30s rest-
Tricep pushdown rope 40x12x4 1x10
Db curl 25sx12x4 1x10