9/11
main lift: deads
230 for 3
240 for 3
260 for 9
assiostance:
squats, 195, 3x8, 1x6
abs–planks and leg raises
band pull aparts
9/13
main lift: bench
185 1x3
200 1x3
210 x10! w00t!
OHP: 4x8 with 115
chin ups, pull ups (with bands at the end–I’m moving them back to between each set after this cycle because I think it worked better).
Stretching
9/14
main lift is squat
200x3
215x3
225x9 !! BOOO YA
lunges; 3x8 with 25 lb plate
abs–3 planks, 3 leg raises.
3 chin ups just cause
band pull aparts
9/17
not my best
main lift, OHP
1x5 with 125
1x3 with 140
155 for 7
assistance:
bench was 195 for 2x8, 1x3, embarrassing
band pull aparts, pull ups (2) chinups (2.5)
figured out why my bench sucked–I loaded the bar unevenly (45,25, 5 on one side, 45,25,10 on the other). oops
9/18
main lift: dead lift
215 for 5
240 for 3
275 for 6
squats: these sucked
200 for 6 then 4–still dead from sprinting (started it this week to help jump start fat loss, I’m still fat). Hopefully in 3-4 weeks my legs will be better able to handle this load.
abs, band pull aparts, stretches
feel lik ehell today
bench:
175x5
200x3
220x7
3 pull ups 2 chin ups. band work, going to bed now.
computer on the fritz, kind of running today so I’ll put this up
squats:
190 for 5
205 for 3
240 for 8 
assistance; abs, bands
9/24; it is a deload week and I feel like hell (2 day intensive shooting classes saturday and sunday, 800 rounds fired, and managed to get a sinus infection during it). I’m taking today off and plan to go back to it tomorrow.
feeling human again
deload week
main lift: deads, 3x5 w/ 205
assistance; squats 4x8 with 135 ATG
3 plans, 3 knee raises, 15 second hold
deload, bench
135 for 3x5
pll ups
band pull aparts
stretch
deload, squat
175 for 3x5
body weigh lunges, 2x8
band pull aparts
back to real lifting
OHP
130 for 5
140 for 5
150 for 8
bench: 195: 2x8, 1x6 (shooting for 4x8)
pull up between each set on both lifts
band pull aparts
deadlift:
225 for 5
240 for 5
255 for 6
called it, just did abs and stretches.> Feel like hell and am going to bed
I haven’t slept more than 10 hours total since Saturday and it’s showing. Oh god. Anyone know how to get to stay alseep> I can fall saleep but I can’t stay that way. It’s kicking my ass
bench:
180x5
190x5
205x8
2 pull ups
stretches.
dropped the bar 2x doing warmups for OHP and called it.
Skipping today–been throwing up all morning. Whatever it is I’ve got sucks :X I’ll lift tomorrow if I feel any better
much better htan last week
main lift: OHP
140x3
150x3
160x6
bench: 3x8 with 195, got 2 reps ont he 4th set
pull ups and chin ups between sets of OHP
band pull aparts. Still feeling the result of last weeks suckathon but definitely better.
main lift: deads
240x3
255x3
275x6
squats: 3x8 with 190
rack pulls from knee height: 1x7 with 190. I thought for sure I could get 3-4x8 easy with that…nope.
stretches, abs, light band pulls for the shoulder
main lift: bench
190x3
205x3
215x8
OHP: 2x8 with 135, got 6 reps on the 3rd set
band pull aparts
I only got 3 chin ups this workout 
main: squat
210 for 3
220 for 3
235 for 5
assistance: rack pulls, 2x8 w/ 185. feel it back and thighs. ow
planks 5 of them
main lift: OHP
night lcasses started tonight, I’m going to have to revise my schedule to account for this. Not sure how yet
130x5
150x3
165x5
pull ups between sets
didn’t have time to bench before going to class