Video of the three last sets: 150 kg - 155 kg - 160 kg
A1: Pull-up
8 x bw
5 x bw + 5 kg
5 x bw + 10 kg
5 x bw + 15 kg
5 x bw + 20 kg - PR with pronated grip
10 x bw
B1 Barbell row
12 x 60 kg
B2 Chest supported row neutral grip
8 x 40 kg
B2 Seated machine low row
8 x 30 kg on each arm
I performed two circuits
C1 Wide grip lat pull down
15 x 50 kg - Focused on perfect execution
D1 Seated db hammercurl
whatever x 14 kg
whatever 20 kg
Weird. I made a post yesterday but it didn’t go through.
I just finished a week of deloading, and I really benefited from it.
Incline db bench
15 x 10 kg
12 x 20 kg
8 x 25 kg
8 x 30 kg
8 x 35 kg
8 x 37,5 kg PR
5 x 40 kg - Could have gotten more, but the bench was unstable and rocked back and caused me to fall out of the groove.
Dips
10 x bw + 10 kg
10 x bw + 20 kg - PR
Chest supported row
10 x 10 kg
8 x 20 kg
8 x 30 kg
8 x 40 kg
8 x 50 kg
8 x 55 kg
8 x 57,5 kg
High machine row (upper back)
10 x 25 kg
10 x 30 kg
Skullcrushers
8 x 27,5 kg
8 x 32,5 kg
10 x 35 kg - PR
I’m back after 3 weeks of military exercise. I did train (mostly upper body due to some lack of equipment - but I got some really nice PR’s), which is why I’ll do another leg spec phase now.
Podium deadlift
3 x 80 kg
3 x 85 kg
3 x 90 kg
3 x 95 kg
3 x 100 kg
3 x 107,5 kg
3 x 115 kg - PR
3 x 120 kg - PR
Romanian deadlift
5 x 85 kg
5 x 90 kg
5 x 95 kg
5 x 100 kg
5 x 105 kg
Easy. Technique was good, so I’ll PR with 110 kg next week.
Glute ham raises
8 x bw
8 x bw
Leg curl
15 x 50 kg
12 x 60 kg
The back extension was replaced with a new thing that was useless, so I did leg curls instead, although they aren’t a substitute.
Hanging leg raises
10
20
Conditioning:
Sled sprint 40 m
Backward sled drag 40 m
Sled sprint 40 m
Backward sled drag 40 m
Sled sprint 100 m
8 km fast walk with a lightly loaded backpack
Pull-ups
8 x bw
8 x bw 5 kg
8 x bw 10 kg
6 x bw 15 kg
7 x bw 20 kg - PR for reps
Chest supported row
8 x 45 kg
8 x 50 kg
8 x 55 kg
Wide grip pulldown
8 x 70 kg
8 x 75 kg
Face pull
10 x 40 kg
10 x 45 kg
10 x 50 kg
Rear delt fly
12 x 6 kg
12 x 7 kg
DB hammer curl
8 x 17,5 kg
8 x 20 kg
8 x 25 kg
Yesterday:
Infantry badge. Basically a 15 km run navigation by map, shooting, distance measuring and target . I passed, but my lower back, traps and legs are sore as hell. Trying to hit the squat session yesterday (and today) for that matter would have been pointless. I did pressing today instead.
Military press
5 x 40 kg
5 x 45 kg
5 x 50 kg
5 x 55 kg
5 x 60 kg
Incline db bench
5 x 35 kg
5 x 37,5 kg
5 x 40 kg
5 x 42,5 kg
CGBP → CGBP board
4 4 x 75 kg
3 2 x 77,5 kg
Dips
10 x bw
10 x bw 10 kg
Lateral raises
15 x 7 kg
12 x 9 kg
12 x 10 kg
10 x 12 kg
8 x 14 kg - PR!
Sled work
8 x 60 - 70 m
Alternated between sprints and drags. After that I walked fast for 1,5 hours with 25 kg in my recon pack. I’ll up the weight next weekend.
Oh, I called my mother today. The first thing she started whining about on the phone was how bad lifting is for me, that I’m getting too big and abnormal, and how I can’t find a nice pair of jeans that fit anymore. Here we go again…
I’m restarting the program due to all the hassle last week that got me out of the groove. It just means that I’ll do the 3 rep week again.
No-hands front squat
3 x 60 kg
3 x 65 kg
3 x 70 kg
3 x 75 kg
3 x 80 kg
3 x 82,5 kg
3 x 85 kg
3 x 87,5 kg
2,5 kg less than I started at last cycle because my back was a little fatigued after the weekend. Weight jumps on the 4 last sets were smaller this time though → more heavy sets.
Regular Front squat
6 x 75 kg
6 x 77,5 kg
More weight next time.
Bulgarian split squat with db
10 x 20 kg
10 x 25 kg
Short rest intervals
Leg extension
10 x 75 kg
10 x 80 kg
10 x 70 kg
Warm-up
Broomstick stretch
LYT
3 kg lateral raises
Military press
3 x 37,5 kg
3 x 42,5 kg
3 x 47,5 kg
3 x 52,5 kg
3 x 57,5 kg
3 x 65 kg - PR!
Incline DB bench
5 x 32,5 kg
5 x 37,5 kg
6 x 42,5 kg - PR!
10 x 35 kg - PR!
I should have warmed up my chest a bit more; it was a tad too cold.
Close grip bench press
8 x 50 kg
8 x 60 kg
8 x 70 kg
8 x 75 kg
Really light since I had no spotter, but they were strict and fried my triceps.
Dips
10 x bw
9 x bw 15 kg
Lateral raises
12 x 9 kg
10 x 10 kg
8 x 12 kg
10 x 14 kg - PR!
3x10 x 10 kg - short rest, strict form.
Podium deadlift
3 x 70 kg
3 x 77,5 kg
3 x 85 kg
3 x 92,5 kg
3 x 100 kg
3 x 107,5 kg
3 x 115 kg
3 x 122,5 kg PR!
Romanian deadlift
5 x 90 kg
5 x 97,5 kg
5 x 105 kg
5 x 110 kg PR!
Glute ham raise
8 x bw PR considering how easy it was
10 x bw PR
Leg curl
12 x 60 kg
10 x 65 kg
Ab roll-out
2x10
Hanging leg raises
2x10
Plank
Until I got bored
SLED WORK
8x60 m alternating between drags and sprints. I used much shorter breaks this time than last week, and I didn’t get that flu-like head ache. It feels great to know how my conditioning has improved during the last weeks.
Pull-ups (shoulder width)
3 x bw
3 x bw 5 kg
3 x bw 10 kg
3 x bw 15 kg
3 x bw 20 kg
3 x bw 25 kg
3 x bw 30 kg - PR!
Chest supported row
5 x 45 kg
5 x 50 kg
5 x 55 kg
5 x 60 kg
5 x 65 kg
Wide grip pull-ups
2x10
Unilateral machine row
15 x 30 kg
15 x 35 kg
Facepulls
12 x 40 kg
10 x 50 kg
EZ curls
10 x 27,5 kg
10 x 35 kg
10 x 40 kg - PR!
8 km fast walk with 30 kg in my recon pack
Lots of volume and intensity today!
FRONT SQUAT SESSION
Ho hands front squat
2 x 60 kg
2 x 65 kg
2 x 70 kg
2 x 75 kg
2 x 80 kg
2 x 85 kg
2 x 90 kg
2 x 92,5 kg
Front squat
6 x 77,5 kg
6 x 80 kg
Bulgarian split squat with db
10 x 20 kg
10 x 27,5 kg
Leg extension
12 x 80 kg
12 x 85 kg - PR!
PRESSING SESSION
Military press
3 x 40 kg
3 x 45 kg
3 x 50 kg
3 x 55 kg
3 x 60 kg
I planned to attempt 3 x 67,5 kg this time, but I felt like shit, and since 60 kg went slow I stopped.
Incline db bench
6 x 30 kg
6 x 35 kg
6 x 40 kg
Close grip bench
7 x 60 kg
7 x 70 kg
Dips
2x15
Lateral raises
Worked up to 12 x 14 kg - pr!
Again, I felt like shit and lifted less than last week.
Good shit man, keep it up.
Thanks mate! 
DEADLIFT SESSION
Podium deadlift
2 x 70 kg
2 x 77,5 kg
2 x 85 kg
2 x 92,5 kg
2 x 100 kg
2 x 107,5 kg
2 x 115 kg
2 x 125 kg - Easy PR.
Romanian deadlift
5 x 90 kg
5 x 97,5 kg
5 x 105 kg
5 x 110 kg
Glute ham raises
2x5 - I was really weak at these this week somewhy :S
Leg curl
2 sets of max reps. Don’t remember weight.
PULLING session
Warm up
LYT
2 easy sets of pulldowns
Pull-ups (shoulder width)
3 x bw
3 x bw 5 kg
3 x bw 10 kg
3 x bw 15 kg
3 x bw 20 kg
3 x bw 25 kg
5 x bw 30 kg - PR!
Chest supported row
5 x 50 kg
5 x 55 kg
5 x 60 kg
5 x 65 kg
8 x 70 kg - PR with 5 kg and more reps!!
Wide grip pull-up
2x10
Unilateral machine row
10 x 35 kg
15 x 40 kg - PR with 5 kg and more reps again 
EZ curl
12 x 27,5 kg
10 x 35 kg
9 x 40 kg
Very pleased with todays session, especially since I was pretty tired after participating in a military parade.
After downing some creatine and a shake I did the 8 km (with lots of uphills) fast walk with my recon pack, as I have been doing on a weekly basis now. This time it was loaded with 32,5 kg. I ran the last 2 km, and PR’d both with weight and time.
SQUAT SESSION
No hands front squat
1 x 60 kg
1 x 65 kg
1 x 70 kg
1 x 75 kg
1 x 80 kg
1 x 85 kg
1 x 90 kg
1 x 95 kg
1 x 97,5 kg - Easy PR! Could have done more
6 x 80 kg
Bulgarian split squat
8 x 25 kg
8 x 30 kg - PR, maybe?
Leg extension
15 x 75 kg
15 x 85 kg - PR
12 x 85 kg
Military press
3 x 40 kg
3 x 45 kg
3 x 50 kg
3 x 55 kg
3 x 60 kg
2 x 65 kg - I’ve stalled at around 3 reps at military presses now. Switching over to push presses next week.
Incline db bench
12 x 20 kg
5 x 27,5 kg
5 x 35 kg
5 x 40 kg
7 x 42,5 kg - PR!!
Closegrip bench → board press
6 x 70 kg
4 4 x 75 kg
3 3 x 80 kg
Dips
2 sets
Lateral raises
12 x 9 kg
10 x 10 kg
10 x 12,5 kg
10 x 14 kg
3x12 x 10 kg PR!
Podium deadlift
1 x 70 kg
1 x 80 kg
1 x 90 kg
1 x 100 kg
1 x 110 kg
1 x 120 kg
1 x 130 kg - PR
1 x 140 kg - PR
Romanian deadlift
5 x 90 kg
5 x 97,5 kg
5 x 105 kg
5 x 112,5 kg - PR
As always, I had a lot left on these. I’m taking it easy until I get 110% confident on the movement.
Natural glute ham raises
2x10 - PR
Leg curl
15 x 65 kg
15 x 55 kg
Pull-ups
3 x bw
3 x bw 10 kg
3 x bw 17,5 kg
3 x bw 22,5 kg
5 x bw 30 kg
Chest supported row
5 x 55 kg
5 x 60 kg
5 x 65 kg
5 x 70 kg
9 x 75 kg PR!!
Wide grip pull-ups
12
10
Unilateral low row
15 x 40 kg
10 x 45 kg - PR!
EZ curl
8 x 27,5 kg
8 x 35 kg
12 x 40 kg - PR!