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

squats in a crappy hotel gym

Bench

5 x 60
5 x 75
5 x 90
3 x 105
2 x 120
2 x 120
2 x 120
2 x 120
6 x 95

Touch and go reps, close grip.

lat pull down
5 x 10 pin 10

incline dumbbell
3 x 8 @ 32kg

lateral raise
4 x 10 @ 12kg

skull crusher
4 x 10 @ 35kg

Squat

3 x 60
3 x 80
3 x 100
3 x 120
3 x 140
2 x 160
2 x 160, failed last rep.
12 x 120

Feeling a bit bummed about back squats right now, I actually think my front squat is going to overtake it!

deadlift
5x5 @ 100kg

abs

OHP

5 x 40
5 x 50
5 x 60
3 x 65
3 x 70
3 x 70

felt good

supported row
5x5 @ 90

very close grip paused bench
10 x 60
10 x 70
10 x 80

upward row
3x10 @ 20kg dumbbells

Power cleans
5 x 3 @ 80kg

front squat
6x2 @ 60kg - 5 sec pause in the hole

box jumps
3x10

hamstring curls
3x10 pin 12

calf raise
3x20 @ 60kg

abs

Bench

5 x 60
5 x 75
5 x 90
3 x 105
3 x 115
2 x 115 (2 sec pause)
2 x 120 (2 sec pause)
5 x 100 (2 sec pause)

chin up
3x8

dips
8 @ bw
8 +10
8 +20

lateral raise
3x12 @ 11kg

Squat

Back to basics, perfect form was the focus here.

5 x 60
5 x 80
5 x 100
5 x 120
5 x 140
5 x 140
5 x 140
5 x 100 (paused)

hamstring curl
3x8 @ pin13

calves
3x20 @ 60kg

abs

Bench

speed work
3 x 60
3 x 70
5x3 @ 75

Paused work, focus on speed.
3 x 90
3 x 100
3 x 110
3 x 120

Felt nice and quick.

chinup
3 x 8 @ bw

incline dumbbell
3 x 8 @ 34kg - missed last rep, 32kg bells are a better weight for this.

upward row
3x8 @ 45kg

Front Squat

Speed work
8x2 @ 80kg
2 x 100
2 x 120
1 x 140

hang clean
5x5 @ 70kg

hamstring curl
3x8 ping 13

calves
3x15 @ 80kg

abs

OHP

5 x 30
5 x 40
5 x 50
5 x 60
5 x 62.5
5 x 65
5 x 67.5

supported row
5x5 @ 90

v.close grip bench
10 x 60
10 x 80
8 x 90

lateral raise
3x12 @ 11kg

Front Squat

Focus on speed
10x2 @ 70kg

Hang clean
5x5 @ 70

box jumps
3x10

hamstring curl
3x10 ping13

abs and skipping

Bench
5 x 60
5 x 70
5 x 80
5 x 90
5 x 100
5 x 105
5 x 110

chin ups
5x6

OHP
10 x 40kg
10 x 50
10 x 60 - last two reps messy.

face pulls
3 x 10 pin4

Squat

5 x 60
5 x 80
5 x 100
5 x 120
3x5 @ 140

lunges
3x20 @ 20kg

hamstring curl
3x10 pin13

calfs and abs

OHP

5 x 40
5 x 50
5 x 60
3 x 70
2 x 80 - PB
3 x 75
10 x 60

chin up
4 x 8 @ bw

incline dumbbell
3x10 @ 30.5

skullcrushers
2x15 w/ just the bar

Power Cleans

5 x 60
5 x 70
3 x 80
2 x 90
2 x 100
1 x 110
0 x 120 - If I was using bumper plates I would have gone all in for this, didn't fancy chucking steel plates around.
5x2 @ 100kg

box jumps
3x10

hamstring curl
3x8 pin 14

skipping & abs