Sunday 30th July 2017

Warmups
Squat: warmups, 105x5, 125x4, 145x3x2, 165x2x5
Bench: warmups, 102.5x6, 122.5x5, 145x4x2, 155x3x2, 165x2x2, 155x3x2, 145x4, 135x6, 125x8. 115x10, 105x12
Flyes

Notes
Ow

Saturday 29th July 2017

Treadmill: 30minutes
Bench: warmups, 102.5x5, 122.5x4, 145x3x2, 165x2x6
Flyes, pulldowns, pushdowns

Notes
Too many days since last session

Sunday 16th July 2017

Warmups
High bar squats: warmups, 100x5, 120x4, 140x3x2, 160x3x3, 170x2, 180x2, 190x2
Board bench: warmups, 110x5, 130x4, 150x3x2, 170x3x3, 182.5x3, 192.5x3, 200x3
Flyes

Notes
Heavier than I am meant to go, but also off for a week due to 'holiday' so making it count.  Happy enough with the weight.  Obviously underestimating my board 1rm, so will adjust next round.

Wednesday 12th July 2017

Warmups
Bench: warmups, 97.5x8, 107.5x7, 117.5x6, 127.5x5, 137.5x4, 147.5x3x2, 157.5x2x2, 167.5x1, 170x1, 160x2x2, 150x2, 150x4, 140x4, 130x6, 120x8, 110x10, 100x12
Flyes
Sumo deadlifts: warmups, 110x4, 130x4, 152.5x3x2, 175x3x5

Notes
Ow.  Bench felt better for shoulder soreness, but it was a lot of work and took a long time.  Moved up in weight because its easier to count.  Messed up my sets of 3's, by only doing a double on the first, so made up the reps by doing 4 on the second set.

Deadlifts suck, especially with no break from squats yesterday, but reps were strong.

Tuesday 11th July 2017

Warmups
Highbar squat: warmups, 100x5, 120x4, 140x3x2, 160x3x5
Bench: warmups, 97.5x5, 117.5x4, 137.5x3x2, 157.5x3x6
Flyes, rear delts, rear delts, pulldowns, treadmill

Notes
Shoulders felt good to start with, then felt worse, then felt better.

Sunday 9th July 2017

Warmups
Highbar squats: warmups, 100x5, 120x4, 140x3x2, 160x3x3, 165x3, 170x3
Board bench: warmups, 120x5, 140x4, 160x3x5
Highbar squats: warmup, 100x5, 120x4, 140x4x4
Stretching n stuff, flyes etc
Treadmill: 15mins

Notes
Sore shoulders once more, but warmed up nicely.  Squats felt ok but tired by the end of it.

Friday 7th July 2017

Warmups
Bench: 97.5x5, 117.5x4, 137.5x3x2, 157.5x2x3, 147.5x3x2, 137.5x4, 117.5x6, 97.5x8
Deficit deadlift: warmups, 110x3, 130x3, 142.5x2x4
Flyers

Notes
Done.

Thursday 6th July 2017

Warmups
Bench: warmups, 97.5x5, 117.5x4, 137.5x3x2, 157.5x3x3, 167.5x2x2, 172.5x2
HB Squats: warmups, 100x5, 120x4, 140x3x2, 160x3x5
Banded bench: warmups, 77.5x4, 97.5x4, 117.5x4x4

Notes
Hard day, lower on carbs than I have been so just working with the flow.

Sunday 2nd July 2017

Warmups
Board press: warmups, 110x5, 130x4, 150x3x2, 170x3x5
High bar squats: warmups, 100x5, 120x4, 140x3x2, 160x3x6
Banded bench: warmups, 77.5x5, 97.5x4, 117.5x3x5
Rows, flyes, pulldown abs, neck things

Notes
Sore should made it harder, but strength was comfortable all round.