All weights in kilo’s
Work sets only
Bench
75kgs 3x2 + 1 followed by 2 negative reps with 90kgs ( I had to use the rest pause technique to get the last rep on all 3 sets… all reps touch and go. )
Bent over laterals
14kgs 2x10 12kgs 2x10
Squats
112.5kgs 2x4 2x3
DB Curls 14kgs 3x8
Not the best session today although I don’t know why…so next week instead of 80kgs for 2x2 on the bench I think i’ll add an extra week to the cycle and use 77.5kgs for 2x2 instead I think.
I’ve also been having some pain in my left elbow so may need a deload week after this cycle too 
I may have to take some time off training properly as my left elbow seems to be giving me some pain I think I may have tennis elbow although I’m not sure all I know is that it’s painful just to push a door open which can’t be good
Well no weights for me tonight due to my elbow but I did go for a run after work so at least I did some cardio…as I can’t train for a while i’ll have nothing to write in my training log but hope to return in a couple of weeks elbow permitting.
An interesting side note, I read about someones 1 rep max usually being 10% more than their 3 rep max and on checking my training log this seems to be the same for me so perhaps once my elbow pain eases up I should work on building my 3 rep max rather than my 1 rep max as this might be easier on my elbows.
Update, I’m getting my elbow injected tomorrow ouch I just hope it works as I still can’t bench, dip or anything like that
Update, had injection but due to the heavy lifting I have to do at work I’m not really noticing much improvement however I have started to do a few chin ups and push ups in sets of 5 which are starting to get a little easier.