Phill will never do bench or sets of 6 again (cos they're gay)

Bench

5 x 65
5 x 75
5 x 85
3 x 95
3 x 105
3 x 105
3 x 105
5 x 95

Felt grand

supported row

5 x 5 @ 100kg

Incline dumbbells

3 x 10 @ 27.5kg

seated lateral raise

3 x 10 @ 10kg

Was away with work down south and found a random gym

Front Squat

5 x 65
5 x 75
5 x 85
5 x 100
5 x 100
5 x 100
3 x 115

Romainians

10 x 60
8 x 100
5 x 140
8 x 100
10 x 60

some calf raises

Pin press

5 x 65
5 x 75
5 x 85
3 x 100
3 x 107.5
3 x 107.5
3 x 110
6 x 100 (went for 7th but failed)

Felt easy on the working sets of 107.5

chin up 5 x 5 bw

Dips 3 x 10 bw+10kg

upward row and OH press superset 3 x 12 @ 30kg

Box squat

10 sets of doubles @ 90kg

Speed good with wider stance

Romanians

10 x 60kg
10 x 80
10 x 100
10 x 100

Power clean

4 x 5 @ 60kg

Plyo drop jumps, skipping and abs

Bench

5 x 65
5 x 75
5 x 85
3 x 95
3 x 105
3 x 107.5
3 x 110 - Last rep was the mother of all grinders
5 x 97.5

I think working sets should be 107.5kg for the 3x3 next time

Pull ups 5x5 bw

Incline Dumbbell 3x10 27.5kg (did 12 reps on last set)

lateral raise 3x12 @ 10kg with diamond pushup superset

Touch rugby league game, counts as a leg day I reckon...

speed bench

8 x 3 @ 75kg

supported row 5 x 5 @ 100kg

incline dumbbell 3 x 10 @ 27.5

abs and tricep work

Squat

5 x 60
5 x 80
5 x 100
3 x 120
3 x 135
3 x 140
3 x 140
8 x 100

focus on depth, spreading knees wider to hit rock bottom.

hang clean 5 x 5 @ 70kg

plyometrics and skipping to finish

Bench

5 x 67.5
5 x 77.5
5 x 87.5
3 x 97.5
3 x 107.5
3 x 107.5
3 x 110
6 x 97.5

Felt easy, all working sets up to 110kg next wk with with warm ups rounded up I think.

Chin up 5 x 5

Dips 3 x 10 bw+10kg (did 11 on last set)

Seated lateral raises 4 x 8 @ 12kg

Front Squat

5 x 65
5 x 80
5 x 95
3 x 105
3 x 115
3 x 125
1 x 140 (pb)

Put my knee sleeves and weightlifting shoes on for the first time in a while and thought, f**k it lets try a single.

Romanians 5 x 5 @ 100kg

Calves, medball jumps and plyo

Speed Bench
8 x 3 @ 80kg

chin up 5 x 5

Incline dumbbell 3 x 10 @ 28kg

upward row w/ dumbbell 3 x 12 @ 15kg

seated OH press 3 x 10 pin6

abs

Box Squat

Parallel box

5 x 70
5 x 80
5 x 90
5 x 100
5 x 120
5 x 140
5 x 140

Was going to use 150 for final set but lower spine felt compressed and was twinging a little, need to touch the box more gently even in the warm ups.

stiff leg dead lift

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

calves and abs

Bench

5 x 60
5 x 70
5 x 80
5 x 90
3 x 100
3 x 110
3 x 110
3 x 115
6 x 100

115kg for a paused triple was hard, not sure if the spotter touched the bar on the last rep so wont count it as a pb right now.

chin up 5 x 5

dips 3x10 bw + 10kg

lateral raise 4x12 @ 10kg

Back felt sore so did 4 x 20 lunges with 12kg kettles

4 x 10 hamstring curls on pin6

skipping, jumping weighted situps pin3

Speed bench

8 x 3 @ 75kg

Supported rows 5 x 5 @ 100kg

Incline dumbbells 4 x 10 @ 28kg

Upward rows 18kg dumbbells 4 x 10