Kitchen sink time

Squats:

Warm up's:
60 x 5r
100 x 5r
140 x 1r
180 x 1r

Working set:
220 x 5r @ RPE 8.

Back off sets:
3s x 200 x 5r @ RPE 6/7/8

Bench press:
Warm up's:
60 x 5r
100 x 5r
120 x 3r

Working set:
145 x 5r @ RPE 7.5

Back off sets:
3s x 130 x 5r @ RPE 7

Chest supported row (not counting bar weight)
1s x 6r x 25kg
1s x 6r x 50kg
2s x 6r x 75kg
2s x 6r x 50kg

Underhand pulldowns:
6s x 6r on 3/4 of stack (f**k knows the actual weight)

Machine fly's:
6s x 6r x 1/2 stack

Deadlifts:
60 x 1
100 x 1
140 x 1
180 x 1
220 x 1
240 x 5r
3s x 220 x 5r

3 count pause Bench Press:
60 x 5
100 x 5
120 x 5
130 x 5
3s x 120 x 5r

1 arm chest supported row:
6r x 20/40/60/80/100/120 (each arm)

1 arm pulldown:
3s x 12r x 3/4 stack

Leg raise: 3 x 12r

Pin squat:
180 x 5r
200 x 5r
225 x 5r
3s x 180 x 5r

Pin press (from chest):
100 x 5r
120 x 5r
140 x 5r
3 x 120 x 5r

Overhead press:
60 x 5r
70 x 5r
80 x 5r
3 x 60 x 5r

Lat raise: 6 x 6

Viking press: (not including equipment)
80 x 5
60 x 10
40 x 12
20 x 20

(no rest in between sets)

Rev fly's: 6 x 6

AM: Deadlift variations:

Paused deadlift:

140 x 5r
180 x 5r
220 x 5r
3 x 140 x 5r

Stiff leg dl:

100 x 5
120 x 5
140 x 5
3 x 100 x 5

Power shrug's:
140 x 5
190 x 5
230 x 5
3 x 190 x 5

Ab's: 3 x 12

PM: Bench variations & assistance:

Spoto press:
100 x 5
120 x 5
130 x 5
3 x 100 x 5

Incline chest press machine (weight not including kit)
6 x 40
6 x 80
6 x 120
6 x 140
2 x 6 x 120

Fly's: 6 x 6

Squats:
70 x 5r
120 x 5r
170 x 1r
200 x 1r
225 x 5r
3 x 205 x 5r

Bench press:
60 x 5r
100 x 1r
120 x 1r
140 x 1r
150 x 5r
3 x 130 x 5r

Chest supported rows:
6 x 25kg
6 x 50kg
6 x 60kg
6 x 75kg
2 x 6 x 50kg

Underhand pulldowns:
6 x 6r

Fly's: 6 x 6r

Deadlifts:
70 x 5r
120 x 5r
170 x 5r
220 x 1r
250 x 5r
3 x 230 x 5r

3count pause Bench:

60 x 3r
100 x 3r
120 x 3r
140 x 3r
160 x 3r
3 x 140 x 5r

Chest supported rows:
6 x 6 x 100kg each side.

1 arm pulldowns:
6 x 6

Face pull's:
3 x 12

Pin sq:
70 x 3
120 x 3
170 x 3
200 x 3
215 x 3
230 x 3
3 x 215 x 3

Pin Press:
Pin press (from chest):
120 x 3r
140 x 3r
160 x 3r
3 x 140 x 3r

Overhead press:
65 x 3r
75 x 3r
85 x 3r
3 x 65 x 3r

Lat raise: 6 x 6

Viking press: (not including equipment)
80 x 5
60 x 10
40 x 12
20 x 20

(no rest in between sets)

Rev fly's: 6 x 6

Paused deadlift:

170 x 3r
200 x 3r
230 x 3r
3 x 170 x 3r

Spoto press:
100 x 5
120 x 3
130 x 3
150 x 3
3 x 120 x 3

Fly's: 6 x 6

Had monday off to get a sports massage after a few long drives over the weekend - also managed to finish up my garage gym with plenty of plates & a new bar just in time for this session:

Squats -
20 x 5
120 x 5
160 x 5
200 x 1
230 x 5
3 x 210 x 5

Bench:
20 x 10
60 x 10
100 x 5
120 x 5
140 x 2
160 x 5
3 x 140 x 5

"Woolam" rows:
6 x 60kg
6 x 80kg
6 x 100kg
6 x 120kg
6 x 140kg
6 x 120kg

Underhand bent over row (strict)
8 x 60
8 x 80
6 x 100
6 x 100

Upright rows:
3s x 20r x EZ bar + 10kg on each side (10 sec rest)

Deadlifts:
120 x 5
160 x 5
200 x 5
240 x 1
255 x 5
3 x 235 x 5

3ct pause bench (sore elbow so dropped the weight a little)
60 x 3r
100 x 3r
120 x 3r
140 x 5r
3 x 130 x 5r

Pendlay row:
5 x 80
5 x 100
5 x 120
3 x 5 x 100

Power shrug's:
5 x 200
5 x 220
5 x 240
3 x 5 x 200

Bicep curls:
3 x 10r

Seems to be coming back quite nicely...

DP.

It is mate - gonna keep going with the linear progression up until Jan and hopefully hit my old numbers comfortably before moving onto a more %age based programme.

I have no idea what DP means haha

Double Post!

Paused pin squats :
190/210/230 x 5
3 x 210 x 5

Pin press from 1 inch above chest
110/130/150 x 5
3 x 130 x 5

Ohp

65/80/90 x 5
3 x 80 x 5

Klokov press
40/50/60/40/40/40 x 5

Upright row
40/60/70/60/60/60 x 6

Lat raise
3 x 10 x 20’s