June 18
overhead
95x5 105x3 120x8
June 20
squat
185x5 210x3 235x3
June 21
bench
160x5 185x3 205x5
incline, pushup, paloff
June 23
deadlift
240x5 275x3 305x3
rows
June 24
overhead deload
50x5 55x5 75x5
June 29
squat deload
100x5 125x5 145x5
farmers walk, paloff
July 1
bench deload
80x5 105x5 130x5
July 2
dead deload
95x5 135x5 190x5
July 6
overhead
90x5 100x5 115x12
pullups
July 7
deadlift 215x5 245x5 280x7
July 10
bench 145x5 170x5 190x8
July 11
squat 165x5 190x5 215x5
July 14
overhead 95x3 110x3 120x10
July 15
dead 230x3 265x3 305x3
July 20
bench 160x3 185x3 205x3
July 21
squat 185x3 205x3 230x3
July 23
overhead 100x5 115x3 130x4
July 25
deadlift 250x5 280x3 315x3
July 28
bench 170x5 190x5 215x3
July 29
squat 190x5 215x3 245x1
August 1
overhead deload 55x5 70x5 80x5
August 2
deadlift deload 135x5 165x5 200x5
August 4 bench deload 90x5 115x5 135x5
August 6
squat deload 105x5 125x5 150x5
August 9
overhead 95x5 105x5 120x5
August 18
squat 165x5 190x5 215x3
August 19
bench 150x5 170x5 195x5
August 22
deadlift 220x5 255x5 285x6
January 3
Squat 145x5 165x5 190x8
January 4
Overhead 75x5 85x5 95x12
dips, pushups
January 6
Not thrilled with my progress over the last year. Adding more volume to 531.
Deadlift 195x5 225x5 255x10
Pullups
Low pulley row 8x3 100
Face Pull 8x3 50
BB curl 8x3 80
Jan 10 Squat 155x5 180x5 200x6
Leg ext 10x3 85
leg curl 10x3 55
RDL 10x3 135
Jan 11 Overhead 80x3 90x3 100x10
dips 25x
shrugs 20x3 205
hang cleans 5x3 100