Can't squat. Can't bench. Can deadlift....a little.

Squats - 12 x 77.5kg (Felt rubbish today - hence the drop)
SSB Squats - 5 x 10 x 45kg
Leg Extensions - 3 x 10
Band abs - 5 x 20
Neck work - 50 reps dorsal, 30 lateral (each direction)

DB Bench - 10 x 30kg, then 5 x 10 x 20kg
Assisted Pull-ups - 3 x 10
Medium Band Pressdowns - 5 x 10 s/s 45kg DB Shrugs 5 x 10

Deadlift - 20 x 110kg
Deficit Deads - 3 x 10 x 65kg
Heavy Band Abs - 3 x 20

Supposed to be deload week - but followed the Steve Pulcinella advice on deloads, so just did something different...

OH Press - up to 5 x 50kg strict - then 5 x 60kg with a push
OH Press - 3 x 10 x 40kg
Dips - did some sets with a band wrapped around the bars then placed around neck for top end resistance; much preferred this to adding weight as felt less stress on shoulders in down position.
Assisted Pull-ups - 3 x 8
DB Rows with head resting on angled bench - angled a bench backrest at 45 degrees, then did rows with a 20kg DB in each hand and head on back support. These are amazing for hitting the top of your lats.
Neck harness - 2 x 50
DB Shrugs - 2 x 25 x 45kg

Squat; 1 x 110kg, 3 x 100kg, 5 x 90kg

GIANT SET (x 3) -
Front Squats; 5 x 50kg
SSB Squats; 10 x 50kg
Dimel Deadlifts; 15 x 50kg

Band Abs - 5 x 20

Neck Harness - 50 reps

Squats - 5 x 5 x 80kg
Deficit Deadlift - 5 x 1 x 150kg
Step-ups w/ kettlebell in each hand - 3 x 10
Pendlay Rows - 5 x 100kg, 10 x 60kg
Band Abs - 20

I felt absolutely spent after this; which must be a good thing.

SSB Squats - 6 x 4 x 80kg
4" Block pull - worked up to 2 x 155kg, then 4 x 135kg
OH Press - 4 x 5 x 50kg

Front Squats - 6 x 2 x 80kg
Leg Press - 20 reps
Hip Abduction Machine - 3 x 10
Weighted HLR - 3 x 10
Band Abs - 3 x 20

Squats - 6 x 2 x 100kg
Power Cleans - 5 x 62.5kg
OH Press - worked up to 1 x 70kg, 2 x 10 x40kg

Squats - 6 x 3 x 85kg
DB Rows - 6 x 70kg
Weighted HLRs - 3 x 10
Heavy Band Abs - 3 x 10

Squats - 5 x 5 x 60kg
Seated SSB GMs - 3 x 15
Front Squats - 5 x 3 x 40kg
Weighted HLRs - 3 x 10
Standing Band Abs - 3 x 20
Paused Back Extensions - 3 x 10
Roman Chair Sit-ups - 3 x 10

Squats - 5 x 5 x 62.5kg
SSB Seated GMs - 3 x 15
Front Squats - 5 x 3 x 42.5kg
Paused Back Extensions 3 x 10
Banded Abs - 3 x 20

OH Press with a push - 2 x 60kg
OH Press - 5 x 5 x 40kg
Pendlay Rows - worked up to 5 x 100kg, then 3 x 10 x 70kg
Dips with a band around neck - 3 x 5
DB Curls - 3 x 10

Squats - 15 x 77kg
SLDs - 5 x 10 x 75kg
Leg Extensions - 3 x 15 x 60
Leg Curls - 3 x 15 x 55
Band Abs - 3 x 15

DB Bench - 10 x 28kg
5 x (10 x 30kg OH Press s/s 10 x 45kg DB Rows)