27.8.2013.
Squat
5x55 kg
5x65 kg
8x72,5 kg
Joker
5x80 kg
Paused squats 3 sec
5x3 60 kg
BBB Squat
3x10 50 kg - only managed 3 sets, my legs were done 
Hanging leg raises
Side bends
29.8.2013.
Press
5x35 kg
5x40 kg
7x45 kg
BBB Press
5x10 32,5 kg band pullaparts
Pull ups
30.8.2013.
Deadlift
5x75 kg
5x85 kg
8x97,5 kg
BBB Deadlift
5x10 60 kg
Side bends
Barbell Row 5x10 50 kg - trying to keep good form on these, as much parallel to the ground as I can, flat back chest up etc
Lat pulldowns 5x10 - pulling through the elbows and lats, contract and squeze at the bottom
Didnāt do any joker or first set last today because my legs have been uber sore from squating and pause squating
2.9.2013.
Bench
3x52,5 kg
3x60 kg
8x67,5 kg
Joker
3x70 kg
BBB Bench
5x10 45 kg bandpullaparts
Pull ups
Kroc rows
Upright rows Rear delt flyes
3.9.2013.
Squat
3x60 kg
3x67,5 kg
8x72,5 kg
Joker
3x80 kg
3x85 kg
BBB Squat
5x10 50 kg
Squats felt great. I narrowed my stance a bit to shoulder width and it felt perfect. Great depth, great speed. Did my squats and called it a day 
5.9.2013.
Press
3x37,5 kg
3x42,5 kg
7x47,5 kg
Joker
3x50 kg
BBB Press
5x10 32,5 kg
Tricep work and curls - decided to do this just for fun and dunno
6.9.2013.
Deadlift
3x80 kg
3x92,5 kg
3x105 kg
1x10 60 kg
Thats was all I could to this day really. I ate too much homemade bacon to early prior to the workout. Well my stomach wanted to eat the barbell and it hurt like hell . Bending over and deadliting didnt quite help either. No homemade fat stuff before workout ever again. Damm that was a bad move.
10.9.2013.
Bench
5x57,5 kg
3x65 kg
5x70 kg
Joker
1x75 kg
1x80 kg - my wrist hurt like hell dont know what the f is going on
BBB Bench
5x10 45 kg bandpullaparts
Some incline DB benches supesetted with pullups
10.9.2013.
Squat
5x65 kg
3x72,5 kg
5x80 kg
Joker
1x85 kg
1x90 kg
1x95 kg
BBB Squats
5x10 50 kg
12.9.2013.
Press
5x40 kg
3x45 kg
5x50 kg
BBB Press
5x10 32,5 kg
Dips Pullups
Some front and lateral raise.
I decided il do more direct shoulder work as Iām not happy with my press progress so far.
23.9.2013.
Bench
5x50 kg
5x60 kg
12x65 kg
BBB Bench
5x5 60 kg
Incline DB Bench
10,10,8,8 x20 kg
Triceps Pushdown
4x10 60 kg
Kroc Rows
Hammer curls
10x15 kg, 10x 17,5 kg, 8x20 kg
Deload week is over. Will be doing a BBB scheme that is 5x5 with 80% of training max. My assistance will be done differently and I will keep better track of it so I can finnaly know which exercises increase my main lifts
24.9.2013.
Squat
5x60 kg
5x65 kg
12x75 kg
Joker
5x80 kg
BBB Squat
5x5 70 kg
Lunges with 10 kg plates 4x10
Romanian Deadlifts
4x10 80 kg
Ab work - side bends, hanging leg raise, sit upsā¦
26.9.2013.
Press
5x35 kg
5x40 kg
10x45 kg
Joker Press
5x50 kg
BBB Press
5x5 40 kg
Dips
10,6,7,6 + chinups
CG Bench Press
4x10 55 kg
Side raises
4x8-10 10 kg + Rear delt flyes
EZ bar curl
4x10 10 kg plates - dont know the weight of the bar
Face pulls
27.09.2013.
Deadlift
5x80 kg
5x90 kg
10x100 kg
BBB Deadlift
5x5 95 kg
Front squat
4x10 40 kg
Goodmorning
4x10 50 kg
Barbell Row
4x10 60 kg
Lat pulldowns
4x10 60 kg
Back Raises
4 sets 10 - 15
30.09.2013.
Bench
3x55 kg
3x60 kg
10x70 kg
Joker Bench
3x80 kg
BBB Bench
5x5 60 kg
Incline DB Bench
4x10 20 kg + Pullups
Triceps pushdown
4x10 60 kg + straight arm pulldown
Kroc rows 40 kg DB, 4 sets
Hammer curls
4x10 15 kg
1.10.2013.
Squat
3x65 kg
3x70 kg
12x80 kg
BBB Squat
5x5 70 kg
Lunges
4x10 with 10 kg plates
Side bends
Had to leave the gym so I called it a day.
3.10.2013.
Press
3x40 kg
3x45 kg
10x50 kg
Joker Press
3x55 kg
BBB Press
5x5 40 kg
Dips
10,10,10,5
Side Raises
4x10 10 kg + rear delt flyes
CG Bench Press
4x10 55 kg + seated rear delt flyes
EZ bar curl
4x10 10 kg plates + face pulls
4.10.2013.
Deadlift
3x85 kg
3x95 kg
9x110 kg
BBB Deadlift
5x5 95 kg
Front squat
4x10 40 kg
Barbell row
4x10 60 kg - this were very strict, very happy with the form
Lat pulldowns
4x10 60 kg
Back raises
5x10
7.10.2013.
Bench
5x60 kg
3x65 kg
7x75 kg
Joker Bench
1x80 kg
1x85 kg
1x90 kg
1x95 kg - no rep
BBB Bench
5x5 60 kg
Incline DB Bench
4x10 20 kg + pull ups
Triceps pushdown
4x10 60 kg + straight arm pulldowns
Kroc rows 4 sets 40 kg
Hammer curls
4x10 15 kg
9.10.2013.
Squat
5x65 kg
3x75 kg
5x85 kg
BBB Squat
5x5 70 kg
Lunges
4x10 with 10kg plates
Goodmorning
4x10 50 kg
Had to leave the gym short.