Wednesday work out:
OHP: 10 @ 65,60,55kg
Good mornings: 2x12 @ 80kg
BOR: 3x12 @ 80kg
Notes:
Upper back has Suprisingly been taking a beating, I’ve never really noticed before.
Think I must have just been used to it, either way I was knackered by Wednesday.
Might do something less demanding Friday, see how things feel.
Sunday work out:
Squats: 3x6 @ 170kg
Good mornings: 2x15 @ 80kg
Pause OHP: 3x5 @ 55kg
Accessory:
Lateral raises, curls and face pulls
Notes:
So Friday’s work out turned into Saturday’s which turned in Sundays lol
Everything moved fine but I just felt really flat.
Tuesday work out:
OHP: 2x6 @ 65kg
5+ @ 65kg (8 reps)
Good mornings: 2x15 @ 80kg
BOR: 3x15 @ 80kg
Accessory:
Tricep extensions.
Notes:
Didn’t bring the hype again today, felt totally flat.
Legs cramped on last set of OHP.
Wasn’t to bad, I only think I might have got 1-2 more reps.
I’d say ur overtrained but CT Fletcher and Mike Rashid assure me there’s no such thing
It’s still your mother f*cking set?
Lol I think I just need to take it easier while I re-adjust to working again
Thursday work out:
Tempo squats: 3x4 @ 165kg
Snatch grip DLs: 2x12 @ 140kg
Accessory:
Curls
Notes:
Work out was pretty solid.
I think I’ll keep an eye on gumtree and see if I can’t find a used power tower? That thing for pull ups/dips.
Keep an eye out pick one up for like 50-100 bucks if ur lucky
Monday work out:
Pause squats: 3 @ 160kg, 5 @ 170kg
Squats: 2x12 @ 140kg
Pause OHP: 3x5 @ 55kg
Accessory:
Face pulls.
Notes:
Pause squats felt pretty good, was pretty knackered after sets of 12 though.
Taste in music is definitely getting worse.
I think you may be sick 
When he makes em double pause squats ill be impressed
Whoops lol that’s should be 12 normal squats.
I figured the squats were normal. You sir are not !!
Wednesday work out:
OHP: 5x5 @ 65kg
BOR: 3x14 @ 100kg
Good mornings: 2x16 @ 80kg
Accessory:
Lateral raises.
Notes:
Things felt a bit heavy tonight but no real issues.
Sunday work out:
Pause squats: 3 @ 165kg, 6 @ 175kg
Squats: 2x12 @ 140kg
Snatch grip DLs: 2x15 @ 130kg
Push ups: 3x30 @ BW
Accessory:
Face pulls
Notes:
Things felt pretty good but I haven’t lifted since Wednesday so it’s no surprise.
Sleep last week was poor, crashed Saturday for a bit of a catch up.
Tuesday work out:
OHP: 2x8 @ 65kg
2x12 @ 55kg
BOR: 10 @ 60,80,100,110kg
BW squats: 3x30
Accessory:
Lateral raises.
Notes:
First set of OHP was definitely the hardest, wasn’t in the zone at all.
Weight hasn’t changed all that much but composition wise I think there’s a little difference (I can actually button up my work shorts now lol)
10 reps at 110 for BOR is no joke mate. Nice
Thursday work out:
Tempo squats: 3x4 @ 165kg
Good mornings: 2x12 @ 80kg
Accessory:
Face pulls, tricep extensions and plate curls.
Notes:
So today’s work out was rubbish.
The first 2 sets under the bar felt shaky, settled a bit by the 3rd set.
Everything felt heavy.
Pretty sure I know what the issue is
Poor sleep, long day at work and not getting enough food post work.
Got a non compliment from the physio (I think)
Apparently I have HEAPS of muscle tone… (then she kind of backpedaled a bit) but you work a physical job, so it’s probably to be expected.
Sooo still DYEL lol
Sunday work out:
Pause squats: 3 @ 160,170kg
5 @ 180kg
Squats: 2x12 @ 140kg
Pause OHP: 5 @ 55,60,60kg
BOR: 10 @ 60,80,100,100,100kg
Accessory:
Lateral raises, tricep extensions and curls.
Notes:
So was a little bit worried about squatting 180kg today, haven’t moved that kind of weight in a while and it’s at home (no real safeties/no one to spot)
First rep felt great though so pushed it out to 5 reps (instead of 3)
Long weekend did me some good.
Threw in a bit more accessory work than was planning too because was feeling pretty good.
Strength is coming back. How’s the muscles? Whatsis ur best squat historically ?
Back when I was a young lol ah I squatted 200kg for a single at something like 96/98kg BW.