14/06/21 bench
DT Warmup
Bench - 5 pullups - 10 Bench abs
10x20
10x30
10x35
5x50
5x57.5
5x65
FSL x25 RP
50x16,6, 3
1h DB presss - DB row - bulgarians
5 rounds
10x20 - 10x30 - 10
Didnt have time to log yesterday, so heres the bench session, doing deadlifts RN so will post that when im done
15/06/21 deadlifts
DT Warmup
Deadlifts - 15 Pushups - 20 Standing abs
5x40
5x50
5x60
5x80
3x90
6x100
Can’t really find anything i like to superset deadlifts with, so i just do pushups for now.
My band snapped on standing abs, got a proper smack on my neck/traps, what i get for buying cheap bands i guess.
FSL x25
5x5x80
DB Swing - Power shrug
5 rounds
10x30 - 10x70
Reverse hypers - neck flex
5 rounds
10 - 10x10
17/06/21 OHP
Working overtime atm, writing out my press session in advance so i don’t have to think about what im doing when i get home, since i’m having friends over, and gotta get dinner ready aswell probably wont have time to do the optional stuff.
DT Warmup
FSL OHP - Chins - Bench abs
10x15 - 5 - 10
10x20 - 5 - 10
10x25 - 5 - 10
5x35 - 5 - 10
3x40 - 5 - 10
7x45 - 5 - 10
FSL x25 RP
35x11, 5,4,5
Dips - Chins - Hanging leg raises
5 rounds
5 - 5 - 5
Strict C&P - Lateral raise - BPA - Neck curl
Optional. Might get back at it before bed.
Got it all done in about 35 mins, pretty good… Feels nice to push time once in a while to realize how much im slacking on normal days lol.
Sometimes I can’t help wondering how important all the optional stuff really is. One spends a lot of time on that, but it is probably the big lifts that are the breadwinners.
Nah, means you have become very strong = win
To me its probably more phsycological than anything, makes me feel like i did alot more, although it was mainly fluff, However it is great to add in some stuff that i feel im leaving out normally, like neck work, shoulder rotation and all the other fun stuff.
17/06/21 squats
DT Warmup
Squat - Pushupsx18 - Hanging legsx8
10x40
10x50
10x60
5x80
3x90
6x102.5
FSL widowmaker
20x80
DB swings - power shrugs
5 rounds
10x30 - 10x70
Reverse hypers - neck Flex - tib raise
5 rounds
10 - 20x10 - 30
20/6/21 benching
I doubt i can find time tomorrow, so ill get it done today… Just finished a heavy dinner, so im not looking forward to chinups.
DT Warmup
Bench - 5 chins - 10 Bench abs
10x20
10x30
10x35
10x55
10x60
10x67.5
FSL x25 RP
55c11,17,25
LTE - DB Row - ab wheel
5rounds
10x25 - 10x30 - 10
FP - neck curls
5 rounds
20 - 20x10
Wrote this in 2 days ago, didnt post it for some reason.
22/06/21 deadlift
No Warmup, just been loading and deloading building materiales for my bathroom Project this weekend.
Trying out burpee broad jumps, as an explosive exercise between sets, more like just burpee jumps… Trying to find whether i wanna do antagonist movement, upper body movement or explosive movement after mu lower body lifts, i kinda like this, especially because i suck at jumps and stuff.
Im not tracking my lifts atm, just doing what i can on given days, i feel strong, but my numbers look pretty weak, oh well, these days im just happy i get my training in.
FSL 5x5
5x5x85
Pushups - power shrugs - bpa - neck exts
5 rounds
20 - 10x70 - 30 - 20x5
Forgot to log my Ohp and squat workout last week, did both last thursday, knowing i wouldnt have time friday.
28/6/21 bench
Renovating my bathroom this week, so trying to fit in workouts aint easy, did some benching today while cleaning.
Bench - pullups
3 Warmup sets
10x5x60 - 10x5
Full day of manual labor.
Hopefully i can deadlift tomorrow, although ill be tiling all day, so my back and knees might be shot.
Perhaps better wait then? Do something else perhaps…
Yeah i probably will just skip it, obviously things never go as planned so i couldnt even get properly started today, issues keep popping up with my renovation project.
Is that not always just the way it is with renovation projects? For every thing you solve, two new ones raise their ugly little heads.
Indeed, i took a week off expecting to get done, not even close, good thing i have family nearby, to think people used to live with a toilet and bath as we know it is pretty crazy.
On another note, about a week of neglecting sleep, nutrition and proper exercise (probably too much “exercise” from the manual labor) and im getting sick for the first time in years, really bad timing aswell
Sorry to hear it - hope you get well soon.
Thanks man, hope so too… Driving to Croatia on Sunday, so hopefully its just a quick cold.
Last couple of days have been off program, just getting quick workouts in when possible, but was deload week so thats fine.
Next 2 weeks im out traveling so thats also going to be some random stuff, our place says theres a fitness room, but I expect that to mean theres a stationary bike and thats it. Probably just gonna be pushups, pullups and squats, i dont expect to be logging anything.
Back at it, last 2 weeks been doing alot of pushups, but thats about it some squats, pullups, isolated pump work with a huge water jug, tried to do some everyday, diet wasnt actually that bad, besides from snacking and drinking everyday.
531 Forever arriving soon, ended up paying more than twice as much for shipping, than the cost of the book so thats nice. 
Still pretty strapped for time, got a bathroom to finish up, so ill try to get some training in, i doubt ill have time tomorrow so today ill do squats and ohp
TM - S 120, B 75, DL 115, OHP 55
Do the 5/3/1 work for Squat & OHP +FSL AMRAP with pushups, pullups, ab rolls in between
30 mins of lawn mowing warmup
Ohp - 5 chins - 10 ab rolls
5x20
5x25
5x30
5x32.5
5x37.5
8x42.5
12x37.5
Squats - 15 pushups - 3 pullups - 10 ab rolls
5x40
5x50
5x60
5x70
5x80
8x92.5
15x70
Decent workout, in and out quickly, really liked doing 2 days in 1, might do that more often.
Good that you got some work in during your trip. Push-ups are somewhat underrated, they are great exercise, quick to do and can be done just about anywhere.
26/07/21 Bench
I got 5/3/1 Forever finally, which i’ve started reading, hopefully i can find a nice template that i wanna run, for now just BBB.
Warmup
Agile 8
Bench - Pullups - abs
5x30
5x37.5
5x45
5x50
5x55
8x62.5
5x10x40
Total 39 pullups, 10 bench ab curls between sets
27/06/21 deadlifts
Agile 8
Deadlift - 5 burpees - 5 toes to bar
5x50
5x60
5x70
5x75
5x85
8x97.5 straps
5x10x60
1 set of neck flexion with 5kg
Robbed for time today, Havent figured out what i wanna so on lower days yet anyway so all good
Gotta get back to neck training, been really tight, after neglecting the past month, excited to see if it helps like it did last time.