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    Okay session tonight. Not in long.

    Deadlifts:

    180 x 5/2

    Never had much in me on the last set it seems but the first one wasn't too difficult.

    SSB squats:

    90 x 5
    100 x 5
    110 x 5
    120 x 5

    Getting the hang of this. It's pretty much like a front squat. Quite hard on the abs, and also the upper back (although not as much as the front squat, but it's easier to hold).

    Then home.
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    Not a great session tonight. Had a headache so didn't really push it.

    Squats:

    120 x 5/5

    Just light squats.

    Bench press:

    90 x 5/5/5 - paused

    Not too bad.

    Then home.
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    Good session tonight.

    Squats:

    157.5 x 5/5/5

    Didn't feel too bad.

    Press:

    72.5 x 5/5/5

    Felt better tonight. Was possible keeping the bar closer and in more of a straight line above my centre of gravity.

    Lat pull downs:

    79 x 8/8/8

    Harder than last time, but you have to take relatively big jumps with this.

    Then home.
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    Okay session this evening.

    Bench press:

    95 x 5/5/5/5/5

    Not too bad overall, although the last rep of the last couple of sets was quite difficult.

    Deadlifts:

    185 x 4
    150 x 5

    A bit disappointed about missing the fifth on 185.

    SSB squats:

    120 x 5

    Felt far harder than I thought it would; possibly a bit done from the deadlifts.

    Then home.
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    Good session this evening.

    Squats:

    160 x 5/5/5

    Not too bad. Quite hard cardiovascular wise, though.

    Press:

    75 x 3/3/3/3/3

    Supersetted with:

    Chins:

    bodyweight x 3/3/3/3/3

    Press somewhat hard - couldn't have done sets of five. Chins okay.

    Then home.
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    Good session tonight.

    Deadlifts:

    185 x 5
    170 x 3/3

    185 was quite hard, but 170 felt better as the positioning and setup felt better.

    Bench press:

    92.5 x 5/5/5 - paused

    Felt quite okay, as watched recent Alan Thrall video regarding benching and arching and dug my traps into the bench.

    Chins:

    bodyweight x 5/3/3

    Grip a bit tired...

    Some lacrosse ball work then home.
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    Good session tonight.

    Squats:

    162.5 x 5/5/5

    Okay really, same as last time.

    Press:

    77.5 x 3/3/3/3/3

    Supersetted with:

    Chins:

    bodyweight x 3/3/3/3/5

    Press was quite hard. Chins not bad; will maybe try for sets of 4 next time.

    Then home.
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    Decent session tonight (or yesterday night); not in that long, got there quite late.

    Deadlifts:

    190 x 5
    160 x 5

    Felt quite hard... but surprisingly got them all, especially so since I last deadlifted on Saturday and my deadlifts really are hit and miss.

    Bench press:

    97.5 x 5/5/5

    Not too bad.

    Then home.
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    Tonight was overall very difficult.

    Squats:

    165 x 5/5/5

    Very difficult, especially the second set.

    Press:

    80 x 2/3/2/3/1

    supersetted with:

    chins:

    bodyweight x 4/4/3/3/3

    Press was very difficult, pretty much every rep. Chins quite difficult too. Long rest periods.

    Then home.
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    Decent and not too long session tonight. Gym very busy - probably due to the new freshers.

    Squats:

    180 x 3
    140 x 5/5

    Very hard - wasn't sure what to do as I probably wouldn't have made 3 x 5 at 167.5 so tried a triple at 180. Back off sets also quite difficult.

    Seated dumbbell overhead press:

    27.5s x 8/8/8

    Last rep of each set quite hard.

    Lat pull downs:

    70 x 10/10/10/10

    Did these with a chin up grip and what a difference it makes - feels much better this way: more lats etc.

    Then home.
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    Not a good session tonight. Never had much time and lower body probably not recovered enough.

    Deadlifts:

    195 x 0

    Really bad.

    Bench press:

    95 x 5/5/5 - paused

    Not too bad.

    Then home.
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    Decent enough session tonight.

    Paused squats:

    140 x 5/5/5

    Actually pretty difficult generally. Second set not too bad, though. Feel like my form and positioning has deteriorated a little; hopefully these can help if I stick at them for a bit.

    Press:

    72.5 x 5/5/5

    supersetted with:

    Chins:

    bodyweight x 4/4/3

    Press a bit hit and miss - when technique good, i.e. bar going up in a straight line and keeping tight at the bottom, not too difficult; but otherwise, a bit more lean back that I'd like sometimes.

    Chins not so great, though. Felt quite hard on my hands.

    Lat pull downs:

    79 x 10/10/5

    Again with the supinated grip. By the last set I felt "the burn" and could't get another rep. Maybe not enough rest, or maybe I need to get more used to doing 10s.

    Then home.
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    Tonight was really bad.

    Squats:

    167.5 x 3/1

    Had a sore spot on my back which meant positioning the bar correctly was quite painful and my thigh and hips weren't feeling that great... just never had much strength in me.

    Bench press:

    90 x 1

    Was very wobbly, not much strength in me.

    Then home.
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    Tonight was pretty good overall. A shorter one tonight.

    Press:

    75 x 5/5/5

    Some reps quite hard with a bit more lay back then I like; others decent enough.

    Deadlifts:

    180 x 7

    Deadlifts felt better tonight, like I was gripping better and using the lats better, and felt more like I was dragging the bar up my shins.

    Chins:

    bodyweight x 4/3/3

    Not much success with these...

    Then home.
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    Pretty good again this evening. Not too long.

    Squats:

    167.5 x 5/5/5

    Very difficult. Watched Alan Thrall's squat video with Austin Baraki and it was kinda obvious that my balance wasn't properly over the mid-foot, so tried to fix it.

    Bench press:

    100 x 5
    90 x 8/8

    100 was very difficult, and felt like I was sliding about over the bench a bit. 90 was a bit better, although arch maybe wasn't as good.

    Then home.
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    Quick one tonight. Was meant to be light anyway but was quite knackered so it was a bit quicker still.

    Press:

    76 x 4/2
    50 x 10/10

    Shoulder feeling a bit funny, so didn't do so well at these...

    Lat pull downs:

    79 x 8/8/8/8

    Not too bad overall, although some of the later reps on the last set a bit more difficult.

    Then home.
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    Decent enough session tonight.

    Squats:

    170 x 5/5/5

    Same as last time. Maybe form deteriorating a bit...

    Bench press:

    97.5 x 3/3/3/3/3 - paused

    Never had 5s in me, so did some triples instead. Slightly shorter rest periods too than I usually use.

    Then home.
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    Decent enough session again tonight.

    Press:

    76 x 4
    60 x 8/8

    Again never had 5 in me, so dropped down to get 2 sets of 8.

    Deadlifts:

    190 x 6

    Happy enough with this.

    Chins:

    bodyweight x 3/3/3/3/3

    Grip quite fatigued.

    Then home.
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    A lighter one tonight.

    Squats:

    130 x 5/5

    Light squats.

    Bench press:

    90 x 8/8/8

    Was told these weren't bad, but last rep or two of each set feeling much slower.

    Lat pull down machine:

    85 x 8/8/8

    The cable machine was out of order, so had to use a different machine.

    Then home.
 
 
 
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