Getting strong in China

Squat
40 x 3
60 x 3
80 x 3
100 x 3
120 x 3
132.5 x 5
132.5 x 5
132.5 x 5
132.5 x 5
132.5 x 7

Strict press
40 x 3
60 x 3
77.5 x 1
102.5 x 1 misload, should have been 92.5
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 5
72.5 x 3
72.5 x 3
72.5 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3

lat raises x 3 sets each arm

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
130 x 3
142.5 x 3
142.5 x 3
142.5 x 3
142.5 x 3
142.5 x 5

Incline
60 x 3
80 x 3
100 x 3
115 x 6

Speed squats
40 x 3
60 x 3
80 x 3
95 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3

Strict press
40 x 3
60 x 3
77.5 x 1
95 x 3
95 x 3
95 x 3
95 x 3
95 x 4
95 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72 5 x 3
72.5 x 3
75 x 3
75 x 3
75 x 3

lat raises x 3 sets each arm
rows x 6 sets

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
137.5 x 5
137.5 x 5
137.5 x 5
137.5 x 5
137.5 x 5

Incline
60 x 3
80 x 3
100 x 3
115 x 1
127.5 x 3
127.5 x 3
127.5 x 3

Squat
40 x 3
60 x 3
80 x 3
100 x 3
120 x 1
135 x 1
150 x 1
162.5 x 3
135 x 5
135 x 5
135 x 5
135 x 7

Strict press
40 x 3
60 x 3
80 x 1
97.5 x 3
97.5 x 3
97.5 x 3
97.5 x 3
97.5 x 3
72.5 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3

lat raises x 3 sets each arm

Tuesday

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
130 x 1
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3

Incline
60 x 3
80 x 3
100 x 3
115 x 6 f7

5 count pauses
90 x 3
90 x 3
90 x 3

Yesterday

Strict press
40 x 3
60 x 3
80 x 1
100 x 2
100 x 3
100 x 3
100 x 3
100 x 2
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3

lat raises x 3 sets each arm
rows x 5 sets

Incline
60 x 3
80 x 3
100 x 3
120 x 3

Changed bar

70 x 3
100 x 1
120 x 3
120 x 3

Changed back to the other bar because this one was worse

120 x 3
120 x 3

Incline press machine (plate weight)
100 x 8
100 x 8
100 x 7

pushdowns x 4 sets

Speed squats
40 x 3
60 x 3
80 x 3
95 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3

Yesterday

Strict press
40 x 3
55 x 3
70 x 7
70 x 7
70 x 7
70 x 7
70 x 13
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3

Dips
+10kg x 5
+25kg x 5
+50kg x 5
+25kg x 10
+25kg x 9
+15kg x 8

lat raises x 3 sets each arm
rows x 6 sets

Wednesday

Incline
60 x 3
80 x 3
100 x 3
110 x 1
120 x 5
120 x 3
120 x 5
120 x 3

Lying overhead tricep extensions
37.5 x 10
42.5 x 8
42.5 x 6
37.5 x 10

Incline press (plate weight only)
80 x 8
105 x 8
100 x 5
80 x 8


Yesterday

Deadlift
70 x 3
100 x 3
140 x 1
180 x 1
180 x 3

Speed squats (with belt)
40 x 3
60 x 3
80 x 3
100 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3

Added a belt and added 5kg

Strict press
40 x 3
60 x 3
80 x 7
80 x 7
80 x 7
80 x 7
80 x 7

Dips
+10kg x 3
+20kg x 10
+20kg x 10
+20kg x 10

lat raises x 3 sets each arm

First few sessions after arriving back in China

Tuesday

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Incline
60 x 3
80 x 3
100 x 6

Wednesday

Speed squats
40 x 3
60 x 3
80 x 3
95 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3

pullups
+10kg x 3
+20kg x 1
+20kg x 3
+10kg x 5

Yesterday

Strict press
40 x 3
60 x 3
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 10
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3

lat raises x 3 sets each arm
seal rows x 3 sets
rows x 4 sets