12/09:
Seal Row: 128.5lb (6x7) [5min]
Next: 131lb (5x7) [5min]
12/10:
Bodyweight: 144.0lbs
Bench: 156lb (7x5) [5min] - pretty hard, 157.5 7x5 will be hard
Next: 165lb (8x3) [4.5-5min]
Squat: 188.5lb (7x3) [5min]
Next: go for 188.5 7x3 again!!
12/11:
SS Bench: 176lb (5x5) [5.5min]
Next: 177.5lb 5x5
12/13:
Bodyweight at time of pullups: 147.5lb
Pullup: +52.5lb (5/5/5/4/4) [5.5min]
Next: +47.5lb (7x5)
12/14:
WG Pullup: BW (6x10) [5+min] - nice
Next: +25lb (5x7-8) maybe
Rack Pull: 206lb (3x10) [4min] - lower back injured still, gonna go with these for now
Next: 211lb (3x10)
12/15:
Bench: 166lb (8x3) [5min] - OK
Very next: 176lb (10x1) [4.5min]
Next: 167.5lb (8x3) [5min]
SS Bench: 178.5lb (5/5/5/4/4) [5min]
Next: at least 24 reps with same weight is good
12/16:
Seal Row: 141lb (8x3) [5min]
Next: 151lb (10x1) (or 147.5l)
Seal Row: 131lb (5/5/5/6/5) [5min] - lots of unfinished reps, only 1 set x 6
Next: Try 131lb (5x5-6 again)
12/18:
OHP: 108.5lb (4x5; 4x4) [5min]
Next: try for 7x5 again
SIOHP: 111lb (5/5/5/4/4) - 5.5mn
Next: try for 5x5
12/19:
Squat: 187.5 5x3 (5min) - decreased from 7 to 5 sets, partially stopped bc of lower back but also felt heavy
Next: 8x3
01/01/20:
Bench: 157.5lb (5/5/5/5/4/5/5) [5.5min] - 34 total reps
Next: 157.5lb (7x5) [5.5min strict] one more time
Bench: 132.5lb (9/9/8/7) - 5min
Next: back to SS
01/02:
Pullup: +45lb (5x5) [5.5min] - so hard, so heavy
Next: +37.5lb (7x5) - do quickly I guess
Pullup: +25lb (8/7/7/7/7) [5min] - heavy, damn
Next: +20lb (5x8) [5min]
01/03:
OHP: 108.5lb (7x5) [5m15s] - hard, heavy, but got it!
Next: 118.5lb (8x3) [5m30s]
OHP: 108.5lb (5x5; 4; 4) [5m15s] - YOLO’d and decided to do more of the same weight, pretty good
Next: SIOHP 111lb (5x5) [5-5.5min]
01/04:
Seal Row: 131lb (7x5) [5m15s] - decent
Next: 143.5lb (8x3) / 151lb (10x1)
01/05:
BW: 146.2lb waking up pre-shit
Seal Row: 131lb (7x5) [5m15s] - for VOLUME, pretty good
Next: 126lb (5x7)
Squat: 171lb (5x5) [4.5min]
Next: 173.5lb (5x5) [4.5min]
01/06:
Bench: 156 (5/5/5/5/4) - 5min15s.
Next: repeat until 7x5 I guess
SS Bench: 171lb (8x5) [5min]
Next: up to you
2020-01-07:
Pullup: +37.5lb (7x5) [4.5min]
Next: +47.lb (8x3) [4.5-5min]
Pullup: +20lb (5x8) [5min]
Next: +22.5lb (5x8) [5min]
01/08/20:
OHP: +118.5lb (8x3) [5.5min]
Next: 131lb (10x1) [5.5min]
01/09:
SIOHP: 111lb (5x5) [5.5min]
Next: 113.5lb (5x5) [5.5min]
Squat: 173.5lb (5x5) [5min] - 5.5mn on last set; you should squat just to parallel
Next: 175lb (5x5) [5m15s]
01/11:
Seal Row: 141lb (8x3) [5.5min] - but many reps missed
Next: 138.5lb (8x3) [5.5min]
01/13:
Bench: 156lb (6x6) [5.5min]
Next: 157.5lb (7x5) [5min]
01/14:
SS Bench: 178.5lb (5x5) [5.5min]
Next: 181lb (5x5) [5.5min]
Pullup: +47.5lb (8x3) [4.5min]
Next: +57.5lb (10x1)
Pullup: +22.5lb (4x7) [5.5min] - strained right elbow at beginning of 4th
Next: +22.5 5x7
01/15:
Squat: 176lb (5x5) [5min]
Next: 178.5lb (5x5) [5min]
01/16:
OHP: 131lb (8x1) [5.5min] - just ran out of time, but these were actually pretty good; sore elbows though, need to massage
Next: 131lb (10x1) [5.5min]
SIOHP: 116lb (8x4) [5min] - lazy to put on 112.5lb tbh
Next: 106lb (8x7 ?) [5-5.5min] - trying to match high intensity with higher volume
01/17:
Seal Row: 138.5lb (9x3) [4.5-5min] - meh
Next: 148.5lb (10x1) - increments of +7.5 / +10
01/18:
Seal Row: 128.5lb (5x7) [5min]
Next: 131lb (5x7) [5min]
01/19:
Bench: 158.5lb (7x5) [5min]
Next: 161lb (7x5) [5min] - keep pushing it bro