Square one for one square

Slightly later session as Mrs M is working nights

Deficit Deadlifts (standing on 2 x 15kg plates)

40 x 10
60 x 8
80 x 5
100 x 5
90 x 5 (4 sets)

Assisted Chins
-50kg x 10 (3 sets)

Chest supported t bar row
40 x 10
30 x 10 (2 sets)

Fat bar curls
Bent over laterals
3 supersets of 10

Pin squats (low position)

20 x 10
40 x 5
50 x 5
60 x 5
55 x 5 (4 sets)

Hack squats

X 10
20 x 10 (3 sets)

45 degree back raise/one leg calf raise
3 sets x 10

Abductor machine

40 x 10 (3 sets)

Pin Bench Press (6 inches off chest)

Bar x 10
40 x 5
50 x 5
60 x 5
70 x 5
62 x 5 (4 sets)

Standing Press behind neck

Bar x 10
30 x 10 (3 sets)

Assisted dips

3 sets x 10

Today's exploits in recovery.

Deficit Deadlifts

Bar x 10
60 x 5
80 x 5
100 x 5
120 x 2
100 x 5 (2 sets)

Assisted chin ups

3 sets x 10

Pullover machine

3 sets x 10

Dumbell curls and some shoulder raises to finish

Squats

Bar x 10
40 x 8
60 x 5
70 x 5
75 x 5
80 x 5
75 x 5
70 x 5
70 x 5
60 x 10

Hack Squat
40 x 10

Leg Press
40 x 10

Standing leg curl
X 10

Very pleased to get 80 done on squats and some volume around it

A week ago I did some benching - up to 75 x 5 with some sets before and after.

Today was deadlifts

Bar x 10
60 x 5
80 x 5
100 x 5
110 x 5
120 x 5
110 x 5
110 x 5
110 x 5
100 x 5

Assisted Chins and pullover for 2 sets of 10
Lying trap raise and curls for a set of 10 each

Standing press this morning

Bar x 10
30 x 5
35 x 5
40 x 5
45 x 5
45 x 5
45 x 5
40 x 5
40 x 5
40 x 5

Then some tricep, rotator cuff and rear delts for 2 x 10

Looks like you're more consistent with your training than BEFORE your body tried to do you in!

It's really good fun - didn't think I'd be able to go to the gym at all a few months ago.

Squats this morning

Bar x 10
40 x 10
50 x 5
60 x 5
70 x 5
80 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Hack squat

40 x 10
40 x 10
40 x 10

Disappointed that 80 was my heaviest set again but I am not going to compromise form for weight. Hope I can squat more next session.

Bench

Bar x 10
40 x 5
50 x 5
60 x 5
70 x 5
75 x 5
75 x 5
70 x 5
70 x 5

Assisted dips

5 sets of 10

Deadlifts

60 x 5
80 x 5
100 x 5
110 x 5
120 x 5
120 x 5
110 x 5
110 x 5

Assisted Chins
2 sets of 10

Low cable row pull
3 sets of 10

Shoulder raises
2 sets of 10

Standing press

Bar x 10
30 x 5
35 x 5
40 x 5
45 x 5
50 x 5
50 x 5
45 x 5
45 x 5
45 x 5
45 x 5

Lying triceps
3 sets of 10

Much better squatting today - 5kg every 2 sessions is the goal.

Squats

Bar x 10
40 x 10
50 x 5
60 x 5
70 x 5
80 x 5
85 x 5
85 x 5
85 x 5
80 x 5
80 x 5
80 x 5
60 x 10

Good mornings

Bar x 10
25 x 10
30 x 10
35 x 10

Then 2 rounds of 10 of some arm, ab and shoulder nonsense

Another small increase on the road to average

Bench press

Bar x 10
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5
80 x 5
75 x 5
75 x 5
75 x 5

Assisted dips

5 sets of 10 (decreasing amount of assistance)

I did some light bent over dumbell rows between the first 5 or so sets of bench, seemed to help me keep my shoulders back as I pressed - I've had success with this in the past (when I was twice as strong!)