I decided to start a log here to keep track of my training. I hope to keep it up to date as much as possible.
My starting numbers are:
Squat
525w/ wraps (fairly old since i haven’t trained in wraps for a few months)
475 with belt, 425x5 with belt
Bench
325
Deadlift
255kg
Height 5’11"
Weight around 205-210 (i don’t keep a close eye on it)
Week 1 day 1
Squat
325 6sets 5 reps
Camber squat
225 3sets 12 reps
Goodmorning
135 3sets 10reps
Standing abs
Xband walks
Week 1 day 2
BHN press
60kg 5sets 5 reps
Spud strap pull downs
110 4sets 10reps
Cable row
95 4sets 15reps
Rear delt rise from incline bench
20 4sets 15reps
Week 1 day 3
Yoke squat
305 5sets 5reps
Sn grip deadlift
120kg 4sets 10reps
Bent over row
60kg 5sets 10reps
Standing band abs
Week 1 day 4
Bench
215 6sets 5reps
Cg incline bench
205 1rep
225 1rep
185 13reps, 9reps, 7reps
Sitting single arm front rise to overhead
20 3sets 10reps
Blast strap tri ext
Bw 3sets 15reps
Db chest flys
25 1set 20reps, 20 1set 20reps
Week 2 day 1
Squat
375 3sets 5reps
Camber squat
225 3sets 12reps
Goodmorning
135 3sets 10reps
TKE
Green band 2sets 50reps each leg
Thighmaster
2sets 50reps
Hip thrust w/ band around knees
3sets 10reps
Xband walks
5sets 10reps
Week 2 day 2
A1: BNP 60kg 5sets 5reps
A2: rope grip pull down 100lbs 5sets 15reps
B1: BNP 40kg 2sets 10reps
B2: lat pull down 100lbs 2sets 60reps
Db curl
30 3sets 10reps
Week 2 day 3
Yoke squat
305 5sets 5reps
Sn grip deadlift
120kg 4sets 10reps
Bb row
60kg 5sets 10reps
Hanging leg rise
3sets 10reps
Week 2 day 4
Bench
245 3sets 5reps
Close grip incline bench
235 1rep
185 14reps, 10reps, 6reps
A1: blast strap tri ext 3sets 12reps
A2: overhead tri ext with band 3sets 12reps
Week 3 day 1
Squat
435 4reps
295 5sets 10reps
Week 3 day 1
BNP
80 5sets 10reps
Band face pull
5sets 15reps
Dips
4sets 8reps
Single arm row
75 5sets 10reps
BB curl
65 3reps 10reps
Week 3 day 3
Yoke squat
305 5sets 5reps
BB row
135 5sets 10reps
Deaddlift
295 5sets 10reps
Abs
Week 3 day 4
Bench
175 5sets 10reps
Incline cg bench
135 5 sets 10reps
Blast strap tri ext
3sets 15reps
Overhead band tri ext
3sets 15reps
Seated db front rise to OH
15 2sets 20reps
Week 4 day 1
Squat
225 5sets 3reps
315 1rep
405 1rep
335 3sets 10reps
High bar squat
225 5sets 5reps
Reverse hyper
100 5sets 10reps
Abs
Week 4 day 2
BNP
90 3sets 10reps
Band face pulls
3sets 20reps
Seated db front rise to oh
15 3sets 15reps
Db row
75 5sets 10reps
Bb curl
65 3sets 10reps
Abs
Week 4 day 3
Squat
275 5reps
300 5reps
325 5reps
350 5reps
375 5reps
Deadlift
335 3sets 10reps
Sumo deadlift
315 5sets 3reps
Bench
195 3sets 10reps
CG incline
155 3sets 10reps
Abs
Week 5 day 1
Sumo deadlift
315 5sets 3reps
Squat
375 10reps
Sumo deadlift
315 8reps
335 8reps
355 8reps
375 8reps
Reverse hyper
100 4sets 10reps
Week 5 day 2
BNP
100 18reps
BB bent row
135 10reps
145 4sets 10reps
Seated DB press
45 4sets 6reps
Cable row
115 3sets 15reps
Abs
Week 5 day 3
Band hip series
Squat
300 5reps
325 5reps
345 5reps
370 5reps
395 5reps
Deadlift
315 2sets 2reps
375 13reps
Front squat
185 3sets 5reps
Reverse hyper
50 2sets 15reps
Abs
Band hip series
Week 5 day 4
Bench
215 14reps
Incline CG
175 12 reps
A1 : blast strap tri ext 4sets 15reps
A2 : shoulder saver bench 205 4sets 5reps
Rolling tri ext
40kg 3sets 10reps
DB curl
35 3sets 10reps, 20 3sets 10reps
Week 6 day 1
Banded hip series
Squat
320 5sets 8reps
Sumo deadlift
345 8reps
365 8reps
395 8reps
405 8reps
Reverse hyper
100 5sets 10reps
Abs
Banded hip series
Week 6 day 2
BNP
100 5sets 8reps
Band face pull
5sets 15reps
Seated DB pess
45 4set 6reps
Cable row
120 4sets 15reps
DB row on incline bench
35 3sets 20reps
Abs