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

Bench

5 x 60
5 x 70
5 x 80
3 x 90
5 x 3 @ 100 (paused close grip, felt nice and quick)
8 x 90

supported row
5x5 @ 82.5

incline dumbbell
3x10 @ 27kg

lateral raises
3x12 @ 10kg

poncing about with biceps and triceps for a bit

Squats

5 x 60
5 x 80
5 x 100
4 x 5 @ 120
20 x 100
Near death experience

hang cleans
5x5 @ 60

abs & skipping

Pin press

5 x 60
5 x 70
5 x 80
5 x 90
4 x 5 @ 100kg

pull ups
5x5

OHP
10 x 40
10 x 45
10 x 50kg

biceps and tricep work

Power cleans

5 x 60
5 x 60
3 x 70
3 x 80
3 x 80
3 x 80

hang cleans
3x3 @ 80

hamstring curls
3x10 pin12

box jumps, skipping and abs

Bench

5 x 60
5 x 70
5 x 80
5 x 90
3 x 100
2 x 110
2 x 110
2 x 110 - failed on the last rep, got stuck half way.

supported row
5x5 @ 82.5
Felt easy

incline dumbbell
3x10 @ 27kg - did 12 on the last set, need to add weight next time.

Upward row, skull crusher, lateral raise superset 3x10

Front Squat

5 x 60
5 x 80
3 x 100
2 x 120
2 x 125
2 x 130
1 x 140 - wasn't planning to do this, just felt like the right thing to do like.
8 x 100

Good mornings
5x5 @ 100kg - did 8 on the last set, add 10kg next time.

calf raises
3x20 @ 60kg

abs

OHP

5 x 30
5 x 40
5 x 50
3 x 60
2 x 70
1 x 72.5
1 x 75 - was a bit messy not as strict as the others, think I did a tiny dip and drive tbh

Bench
The aim was to go straight into paused reps on the bench after OHP

5 x 60
5 x 70
5 x 80
8 x 90
6 x 90 - had nothing left after 6 reps, bit annoying.

Pull ups
5x5 @ bw

diamond pushups and upward row @ 40kg superset 4x10

Squat

5 x 60
5 x 80
5 x 100
5 x 120
5 x 140
5 x 140 - last rep wasn't below parallel imo

deadlift
5x5 @ 100kg

skipping and abs

Bench

5 x 60
5 x 80
5 x 90
3 x 100
2 x 110
1 x 120
1 x 125 - failed badly
6 x 90 (3 sec pause)

chinups
5x6 @ bw

incline dumbbell
3x10 @ 28kg did 12 on last set, move to 30kg next.

laterial raise 3x10 @ 11kg

skullcrusher & revese grip curl superset 3x10 @ 30kg

Front Squat

5 x 60
5 x 80
5 x 100
3 x 120
2 x 130
1 x 140
1 x 145

Twanged quad slightly, need to calm it down.

Goodmorning
5x5 @ 100kg - felt better last week.

calf raise 3x20 @ 60kg

abs

Bench

5 x 60
5 x 80
5 x 90
5 x 100
5 x 100
5 x 100

last reps of all sets 3 sec pause

supported row
5x5 @ 85kg (last set @ 90kg was a bit messy)

Dips
10 x bw
10 x +10kg
10 x +15
10 x +20

Last set facking hard, got there in the end.

lateral raise
4x10 @ 12kg

Power cleans

5x5 @ 60kg

hang clean
3x5 @ 60

random complex of moves and s**t
5x3 @ 60kg

box jumps
3x10

calves and abs

Bench

5 x 60
5 x 75
5 x 90
3 x 100
3 x 105
3 x 110
3 x 110
3 x 110
3 x 110

pull ups
5x5 - did 6 on the last two sets

OHP
10 x 40
10 x 50
8 x 60 - messy

upward row
3x10 @ 40kg - did 45kg on last set

skullcrusher
3x10 @ 30kg - did 35kg on last set

Squat

5 x 60
5 x 80
5 x 100
3 x 120
3 x 140
3 x 140
3 x 140
3 x 150
15 x 100

hamstring curl
pin 12 3x10

skipping and abs

Bench

5 x 60
5 x 75
5 x 90
5 x 100
5 x 105
5 x 105
5 x 95

supported row
5x5 @ 90kg

incline dumbbell
3x8 @ 32kg

Supersets of:
skull crusher 3x10 @ 30kg
lateral raise 3x10 @ 12kg
hammer curl 3x10 @ 12kg