Bench - 3x3 week
67.5kg x3
75kg x3
85kg x7 - I’ll call this a PR. I’ve also moved my grip in about an inch and a half and it’s feeling stronger. Previously my pinky/outside flesh of my hand was on the rings.
Press
42.5kg x3
47.5kg x3
52.5kg x7 - might be a PR
Kroc Row
50kg, 2x20 per side
Good session today.
Song of the day - I just bought Venom’s newest album. Some great black metal riffs on there. e.g:
Bench 3x5 day
62.5kg x5
72.5kg x5
80kg x8 - one, perhaps 2 reps in the tank. Felt powerful
DB Bench
5x10, 20kg DBs, short rest periods
Kroc Row
40kg DB, 30 reps
Pec & lat stretching
Decent, quick workout today.
Some old school metal for y’all
Press - 3x5 week
37.5kg x5
45kg x5
50kg x8
Face pulls - 5x20
Deadlift - 3x5 week
100kg x5
115kg x5
130kg x8
Deficit Pulls
5x10, 60kg
Song of the day courtesy of a new band from Liverpool, UK, that sound almost exactly like Eyehategod.
21st Dec
Squat
82.5kg x5
95kg x5 - f*cking horrible, thought my adductor was going to tear again.
Farmer’s Walk
45kg DBs
30m, 35m, 40m
I can’t tell if by tearing your adductor again you just meant that the set sucked ass or it really did feel compromised. 
lol
How are you warming up? Does it bug you on sumo pulls?
The set sucked more ass than… I dunno, it was total shit.
I find doing light deadlifting before I squat helps to get the blood flowing around the area. I have to be careful about warming up as it can twinge when cold.
And remember I’m pulling conventional again now.
Oh yeah that slipped my mind LOL. Well hopefully the warmup helps a lot with that.
Christmas Day Training
Bench - 5/3/1 week
72.5kg x5
80kg x3
90kg x5 - pretty much to failure, no reps in the tank. But i’m really happy about this, definitely a PR.
Close Grip floor press for 15 reps w/ 60kg
Chins - 50 reps
I ate SO much today, my recovery is going to be phenomenal.
Press - 5/3/1 week
45kg x5
50kg x3
55kg x6 - PR. One in the tank
Press BBB
5x10, 30kg
Face pulls
5x20
Deadlift - 5/3/1 week
115kg x5
130kg x3
147.5kg x4 - PR
BBB
4x10, 70kg
Pleased with my performance tonight, getting hyooge.
Squat 5/3/1 week
95kg x5
107.5kg x3
120kg x3 - Gotta be a PR
BBB
5x10, 40kg, short rest periods.
I’m absolutely destroyed. Those BBB sets are humbling. But a great squatting session with no trouble from adductors.
Nice. Glad to hear things are looking up.
Bench - deload week
40kg x5
50kg x5
60kg x5
Close grip bench
3x10, 40kg
Dead stop BB rows
5x10, 40kg
Curlz
5x5, 40kg
Deadlift & Press Deload
Press
22.5kg x5
30kg x5
35kg x5
Deadlift
60kg x5
80kg x5
90kg x5
Face Pulls
5x20
Back Extensions
3x20
Squat Deload
50kg x5
62.5kg x5
75kg x5
3x10, 40kg
Hanging Leg Raises
5x10
Wed 11
Conditioning day
10 hill sprints.
I took more or less as long as I needed between sprints - I haven’t done any cardio/conditioning in quite a while so there’s no need to kill myself on the first day. Just to see where I was. I aim to have one conditioning day a week with sprints or similar intense cardio. So far, no sign of shin splints.
Bench - Cycle 4
3x5 week
62.5kg x5
72.5kg x5
82.5kg x8 - PR
Chain push ups - Set up so chain deloads at bottom, and fully suspended at top
5x10 - Absolutely obnoxious tricep pump after these
Dead-stop barbell row
60kg x10
65kg x10
70kg 3x10
Decent session with a disgusting tricep pump. Bros be 'mirin
Sat 14th
Squat - 3x5 week
Long warm up as the gym was about minus 5…
85kg x5 - felt heavy
100kg x5 - like a ton - slow last rep
112.5kg x5 - more like breathing squats but got through it. More mental strength than anything.
120kg x1 - just to dominate the session.
Called it a day here after LOADS of stretching.
Deadlift / Press
3x5 week
Deadlift
102.5kg x5
120kg x5
135kg x8 - tough but a PR. Just realised that this was above my best pull this time last year, for 8 reps.
150kg x1 - again for domination
Press
40kg x5
45kg x5
52.5kg x8 - probably a PR
Hanging leg raises
5x10
Face pulls
5x20
Conditioning Day
10 hill sprints.
I actually finished these in just over half the time of last week. Getting better already.