7/17/21
Bench:
2/225, 2/245, 2/280, 2/320, 1/345 (3 second pause)
Bench Against Band:
4/5/225
Pullovers:
10/60, 10/65, 10/70, 10/75
This is my set up for the next few weeks. The three second pause at 345 was much stronger than last week. I am 16 weeks out from the worlds.
What beautiful yard you have. Plenty of room for carries!!
Thanks. I have a love / hate thing going on with the yard.
7/18/21
Rack Pulls:
10/315, 8/365, 6/405, 4/455, 3/505, 2/545, 0/615
Zerchers:
4/5/225
Laying Leg Curls:
4/5/110
I took a couple runs at 615, but it was not happing. I moved it, but I could not lock it on the second try.
Heat wave and 615 surely don’t mix. Ditto for ego & yard work so be safe so to work toward 700 in cooler temps.
Also don’t want to find out if heat waves shrink biceps.
I think the pipes are still good.
7/19/21
Sandbag Shoulder Carry: 2000 steps x 200
It was still over 95 degrees tonight. My first set was 700 steps. I can now make it to the end of the driveway, down the private road, and past my buddy Andy’s driveway. When I went to 200 pounds a couple months ago, 200 steps was really hard. I’m working my way up to a 1000 step set.
Just be extra careful in that heat.
7/20/21
Pulldowns: 10/10/various (no rest)
Cable Extensions: 4/10/115
D-Bar Pressdowns: 4/10/50
Tate Press: 4/20/50
Incline Kickouts: 4/20/30
Poundstone Curls: 100
Concentration Curls: 4/10/50
DB Curls: 4/10/55
Cable Curls: 4/15/105
It is still too damn hot for the garage to off to the public gym I went. Since it was after work, the younger crowd was there. I think I was the oldest dude by about 25 years. Of course they are all screwing around on their phones. I just tried to look as old and as bald as possible.
Were you able to pull it off? 
I’m really good at it.
7/21/21
OHP:
4/5/135
BB Bent Row:
4/10/185
Machine Pulldowns:
4/10/210
Face Pulls:
4/20/115
DB Front Raises:
4/10/50
Back at the public gym again. I started to regret it right away. It was really busy.
Jeez…
Too funny.
AND…16 weeks out you say?..Once I started counting the weeks-shit got Real 
Yep. I’m going to turn it on in two weeks.
7/23/21
Bench:
1/245, 1/280, 1/320, 1/345
Bench Against Band:
10/225
Machine Flies:
4/20/175
Not much going on today. I took it easy going into the deload week. I’ll start working with boards in two weeks.
7/24/21
Deadlift:
1/315, 1/355, 1/425, 1/405, 2/365, 3/335, 11/315
When I got to the second set of 315 I just wanted to see what I had left in the tank. 11 was the magic number. I might have been able to squeeze out a couple more if I really tried.
After walks tomorrow I’ll start a deload. I think I really need it. My left elbow is killing me, and I am feeling a little beat up.
Sounds good man, you’ll be in the 94k class now?
Rest up and re-load 
7/28/21
Two Board Bench:
5/20/225
Crossover:
4/20/50
Pullover:
4/20/65
Machine Flies:
4/20/190
Push Ups:
2/50
I had a day off work during deload week. I just went in and did whatever. Plus the AC went out on our house last week. It has been really hot. The gym was nice and cool. They cannot replace our system until the 9th. It is due to be 105 here today.
Been there done that. Maybe time to visit Canada?