After two days off, one scheduled and yesterday because of being sick I was eager to work today.
Tough time breathing, but did what was called for minus the last movement.

Squats and deads

Squat: 5 warms, 305/2 325/3.3.3
Deads:  3 warms, 315/2 335/1 350/1,1,3

Back and shoulders:

Nice workout today with a great pump and the focus on the OHP is moving forward nicely.

Lat pulldown underhand:  3 warms, 135/8 147/8.12
Bent over row OH: 2 warm,s 195/6,6,8  135/20
PIP:  1 warm, 130/13,14
Stand OHP: 3 warms, 150/2 160/2,2,3
1 arm upright row: 2 warms, 50/10 55/12
10 min cooldown

Legs, deload on squats.

Squat: 4 warms 265/5,5,5
RSLDL" 3 warms, 265/5 285/5,5,5
Front Squat: 2 warms, 195/6,8
10 min cooldown.

Chest and arms

Flat bench.   4 warms 215x3 240x2 250x2, 2, 3
Dips.  2chains x8 4chans x8, 9,
Flat db. 75x11, 11, 10. 65×12
Bar curl.  2 warms 90x8.8, 10
Tricep press.  2 warms 80x8, 8,
Db curl ss with db ext.  2x

12/24
Legs

Test out on sqauts. 

Happy with the results and video'd the last set to make sure my depth is good.

Squat: 4 warms 275/3 315/2 345/1 365/1 375/1 385/1

Dead lifts: 3 warms, 315/2 335/2,2,3

Hack squat: 2 warms 190/8,12


12/23

Back and shoulders

Lat pulldown under: 3 warms, 135/8 145/8,8
Bent over row, OH: 2 warms, 185/6 195/6,7 drop set
PIP downs: 120/13,14,14
Stand OHP: 3 warms, 140/3 150/3,3,3
1 arm db upright row: 2 warms, 45/10,12

Legs

Wasnt going to train today but f it.   So I will rest tomorrow.

Squat:  4 warms, 275/3 315/2 340/2,2,2

RSLD:  3 warms, 255/5 275/5,5

Front squat:  2 warms 185/6,8

10 min cool down.

Chest and arms:

Start of the new round and it went well.

Flat bench: 4 warms, 210/3 230/3 240/3,3,3
Chest dips: 2 warms 4chains/8,9
Flat db press: 75/8,7 65/11,10
Bar curl: 2 warms, 85/8,8,10
Tri pressdown: 2 warms, 75/8,8,10
Stand db curl ss
with Ly db ext: 2x

Back and shoulders.

Nice gains and deload for OHP

Lat pulldown wide: 3 warms, 135/8 145/8 150/9 drop set
Bent over row: 2 warms, 195/6 215/7,9  155/18
Rope pulldown: 100/12,14,13,12
Stand OHP: 3 warms 125/5,12
Side lateral: 2 warms, 35/8,11,10
10 min cooldown

Start of a new wave and routine..

Legs

Squat: 4 warms, 275/3 300/3 320/3,3,3
Deadlifts: 2 warms, 275/3  315/3,3,3
Hack Squat: 2 warm, 180/8,12
10 min cooldown.

Deload Squat day:

Squat: 4 warms, 245/5,5,10
RSLD: 2 warms, 225/5 245/5 265/5,5 drop set
Bar lunge: 2 warms, 135/6,10
10 min cooldown.

Chest and arms, deload on the flat pressing.

Flat bench: 3 warms 185/5 195/15
In db press: 2 warms, 90/9,8  75/12
Slight in db fly: 1 warm 50/10,11
In db curl: 2 warms, 40/5 45/5 50/6
Rope pressdown: 2 warms, 50/5 55/5 60/9
Db curl ss
with Db kb: 2 x
10 min cooldown

Leg training.

Test out on squats and progressed nicely...

Squat: 5 warms, 285/3 325/2 355/1 370/1 380/1  drop set
Trap bar deads: 2 warms 275/10,10,12,12
Bar lunges: 95/10,12

10 min cooldown

Back and shoulders:

Test out for the shoulder over head press.  Happy with the progress

Lat pulldown wide: 3 warms, 135/8 145/8 150/9 120/12

Bent over row: 2 warms, 205/6,8,9  155/15

Rope pulldown: 100/12,13,13,11

Stend OHP: 3 warms, 145/3 160/1 175/1.1

Side lateral: 2 warms, 35/10 40/10  double drop set

10 min cooldown.

Legs:

Felt good after a number of warm up.  Hitting my stride.

Squat: 4 warms, 265/3 295/3 315/3,3,3
RSLD: 3 warms, 205/5 225/5 245/5,5
10 min cooldown.

12/10

Chest and arms:

Very happy to test out and hit 275 for a single, and it wasnt too hard.

Flat bench: 4 warms, 225/3 245/2 255/1 265/1 275/1  225/8
In db press: 2 warms, 95/8,6 drop set
Slight in db fly: 50/10,11,10
In db curl: 2 warms, 40/8 45/8,8
Bar ext: 2 warms 75/8 80/8,8
Cable curl ss
with Rope pressdown: 2 x
10 min cool down

12/9  off day

12/8

Legs:

Start of a new round and was comfortable with it after straining my rib earlier int he week.
But will be taking it easy on deads until healed.

Squat:  4 warms, 265/5 285/6 295/5,6
Deads:  5 sets of lighter weight and higher reps.
Bar lunge: 2 warms, 145/6,8
10 min cool.

12/7

Back and Shoulders: 

Lat pulldown wide: 3 warms, 145/8,8,8  drop set

Bent over row: 3 warms, 175/9 195/8,8  drop set

Rope pulldown:  1 warm, 110/10,11,10

Stand OHP:  3 warms, 140/3 150/3,5  drop set

Side lateral: 2 warms, 37/10,10,10  drop set

10 min cooldown

12/6

Legs

Squat: 4 warms, 235/5,10

Bar split squat: 2 warms, 140/8,10

Trap bar deads: 2 warm, 275/8,15

10 min cooldown

12/4

Chest and arms

Flat bench: 4 warms, 205/2 225/2 245/3,3
In db press: 2 warms, 90/8,8 drop set
Slight in db fly: 47/12,12,12
In db curl: 2 warms, 40/8 42/8,8
Ly Tri bar ext: 2 warms, 70/8,7 drop set
Cable curl ss
with Rope pressdown: 2 x
10 mn cooldown

12/5

off

12/2

Back and shoulders

Lat pulldown wide: 3 warms, 140/8,8,11
Bent over row: 2 warms, 175/8,8,15
Rope pulldown: 1 warm, 110/10 120/8 drop set
Stand OHP: 3 warms, 140/5,6
Side lateral: 2 warms, 35/10,10,12

10 min cooldwon


12/3

Legs
Squat: 4 warms, 315/1 335/1 355/1 365/1,1
Deadlifts: 3 warms, 315/3 335/3,5
Bar lunges: 2 warm, 140/6,8

10 min cooldown