21.10.2015
Pause bench-press
warmup 60kg - 100kg
117.5kg x 3 sets of 2
117.5kg x 5 reps (1 or 2 in the tank)
DB bench press
57.5kg x 5 reps (haven’t gone heavy on db press in a while, gotta get used to these)
40kg x 3 sets of 10
Scapular retraction on lat pulldown 4 sets of 15
Some reverse db flyes
EZ bar curls 37.5kg x 4 or 5 sets of 15 reps
10 minutes on the stair master or whatever its called lol.
22.10.2015
Some hip and shoulder mobility 15-20ish minutes
Standing cable crunches
full stack for 5 sets of max reps
Beltless 10-15second pause squat
140kg for like 4 singles (felt pretty easy, this was more to stretch my legs)
Planks with 75kg, got 45s on first set than just over 30s on the other two.
like 3 sets of face pulls
A trainer got me to try 45 degree bench scapular presses, could barely get 10 with no weight lol. Going to try and get a few sets of these every day as my shoulders felt pretty good after doing them.
25.10.2015
High bar squat
warmup 60kg-140kg
190kg for 4 sets of 3
190kg x 10 reps (this was really hard, set the bar just a little too high on my traps which put me off a little but had to get it done)
Snatch grip deadlift (no belt)
155kg for 4 sets of 4
Leg press (pause at the bottom)
4 working sets up to 310kg for 10 reps
Legs were dead after all this lol. The pace at which I do my squat sets has improved tho, the 190 for 10 took just over 1 minute unlike the 180 which was closer to 2. Also my back is staying a lot tighter now.
26.10.2015
Am session
Mobility work and scapular/rotor cuff strengthening work
PM session
Pause bench press
warmup 60kg-100kg
120kg for 2 sets of 2 (felt pretty easy, probably good for 6 or 7)
Strict standing military press
Like 5 sets of 5 or 6 on 80kg
30 degree bench shrugs
4 sets of 12
face pulls
4 sets of 12
Reverse db curls
4 sets of max reps on 20kg
My overhead is feeling pretty good atm, didn’t have any chalk with me and my hands were sweaty as fuck but still got a decent amount of reps out on a smooth bar. Did a few push presses at the end which were really easy so excited to see how things go.
05/11/2015
Probably like 20-30 min of skipping in total, getting much better now. Might get back into kick boxing soon when I’m mobile enough.
Standing cable crunches
full stack for 4 or 5 sets of 15 reps
Planks with weight
75kg x 60 seconds
80kg x 60 seconds
80kg x 40 seconds
Core is feeling much stronger, goal is to get a 100kg plank for a minute.
10/11/2015
Hip mobility with bands 10 min
Conventional deadlift
A lot of warmup sets between 60kg-180kg
200kg for 4 sets of 3
200kg x 5 reps (had 1 in the tank, maybe 2 if I hitched it)
Bulgarian split squats
100kg x 2 sets of 5 reps
80kg x 8 reps
45 degree back extensions with brief hold
60kg x 4 sets of 8
Posterior chain was fried…
11.11.2015
Some band work to loosen up my traps
Pause bench press
warm ups 60kg - 100kg
125kg x 3 sets of 2
125kg x 5 reps (had 1 in the tank)
DB Larsen press
up to 37.5kg for a set of 15 reps with 1 or 2 in the tank
Close grip lat pulldown - 4 sets of 12
Reverse DB flyes - 4 sets of 15
Alternating DB curls - 5 sets of 10
20 minutes on the stair master to finish. Bench is feeling really good atm, the internal rotation on my right shoulder is almost fixed which seemed to have restored my range of motion. Also my right trap was really tight previously which made pressing feel weird, seems like that’s fixed as well after a ton of band work and tissue release with a lacrosse ball.
Played about with some pause squats yesterday and noticed that i’m tipping forward at the bottom position… think I need to stretch the crap out of my hips.
14.11.2015
Squats
warmup 60kg - 180kg
205kg x 3 sets of 2
205kg x 1
For some reason I’ve gotten really immobile recently and keep loosing tightness at the bottom of my squats which brings the bar path almost over my toe line… been working on it since with a ton of band work and lighter squats (100kg) focusing on staying tight from a to b and not letting myself loosen at the bottom. Hopefully things go better next Saturday.
16.11.2015
Pause bench press
warmup 60kg - 110kg
130kg for 2 sets of 2 (felt like I had 5ish reps in me)
Standing military press
90kg x 4 sets of 4
90kg x 3
Than some rear delt work and 5 sets of curls to finish.
17.11.2015
Deadlifts (dead-stop)
warmups 60kg - 180kg
205kg x 4 sets of 4
Didn’t do enough mobility work on my hips before the deads.
Barbell Bulgarian split squats
warmup with 60kg
97.5kg x 2 sets of 5
85kg x 10 reps
45 degree barbell back extensions
70kg x 4 sets of 7
18.11.2015
Pause bench press
warmup 60kg - 110kg
130kg x 3 sets of 2
130kg x 4 reps (lost tightness midway through the set which killed my strength a bit)
Larsen DB press
40kg x 4 sets of 10-12 reps
lat pulldown for 4 or 5 sets
DB curls for like 3 sets
Bit late but Merry Christmas everyone! 
I’ll start posting on here again just been a little busy recently, recent PR’s are a 272.5kg deadlift with a hitch, 152.5kg pause bench, pulled my quad after hitting up a 200kg x 8 squat so haven’t been able to go for a 1rm on that yet. Made some pretty crazy gains so far with Pete Rubish doing my programming for the last 12 weeks, deadlift went from 240kg with really bad form to a pretty decent looking 272.5kg, put on around 17.5kg onto my bench, push-press has gone from a 100kg for a rep or 2 to around a 125kg/130kg single. Hoping for a crazy year next year in regards to getting stronger :).