3/3/21 runnin
5.11km
Forgot to stop the timer
I did the 531 deload deads and then fucked around with some front squats, Goodmornings, tried to do leg curls on my straps, didnt work, did some pullups and curls aswell, was working out with a friend so i didnt log.
Edit: did 7 chinups, which is a PR, just doing plenty sets of low reps between sets really paying off
4/3/21 Pressin
Warmup
Agile 8
Press - high Bent row same weight - 5 hanging leg lifts
5x17.5
5x22.5
3x5x27.5
10 sets of 3 pullups
Played around with z-presses, Arnold presses and lateral raises between sets.
5/3/21 squats
Iāve been doing a set of reverse nordics, nordics and reverse hypers after my warmups for a while on lower body days, ill try doing this every day.
Easy stuff, my lower back has been pretty wrecked this week, so i didnāt mind the deload week, although i feel like i have done close to nothing.
I think ill do BBB but with different exercises for the next 3-6week cycle, so CG Bench/Floor press for bench, RDLs/Goodmornings for deads, Z-Press/Seated Press for press and Box/Pause squats for squatsā¦ Just to take alittle bit of the boring out of it (Which is kinda the point of the program, being simple and boring right?)
The biggest con about this is that i cant just plug in a % for the lifts, so i guess ill just go off of RPE and keep it at around 8.
BBB sets supersetted with abs and pullups on upper days, abs and dips on lower days.
Ill have to see how long a session takes to find out what i got time for after this, but curls, pushups and maybe ill add some neck and shoulder work, so shrugs/neck curls and lateral raises.
8/3/21 w1d1 bench
Warmup
5mins rolling
5mins stretch
10 Rollouts
10 Groiners
10 Reverse nordics
10 Nordics
10 Reverse
Bench - chins - Bench ab curls
20xbar - 3 - 5
15x30 - 3 - 5
10x37.5 - 3 - 5
10x50 - 3 - 5
10x57.5 - 4 - 6
12x65 - 4 - 6
20 chins total
Hands are wrecked from choppin roots for 5 hours in the weekend, chins were a real pain, was planning to get in 30 total, but yeahā¦ Deadlifting tomorrow gonna be fun with this grip lol, straps on i guess.
Decided to flip around rows and chins, this just felt more right than chins between BBB set.
Ended up ripping my Middle finger trying to catch a 25kg weight plate, caught it with one finger and which then hit a sharp corner, felt like i was about to blackoutā¦ Icing right now, not looking forward to see the damage.
9/3/21 Deadlifts
Alright, today will be interestingā¦ Messed up my finger pretty bad yesterday, the nail the gone and the pain is pretty bad, but if i use straps i think ill be fine.
Warmup
5m rolling
5m stretchin
10 Rollouts
10 Groiners
10 Reverse nordics
10 Nordics
10 Reverse hypers
Deadlifts
10x50
As expected, cant really grip onto the bar, straps not made for such a thick bar.
I was planning to do RDLs for this cycle but, yeah for the sake of gripping as little as possible.
I actually got a little nauseous steppin into my gym today, reminded me of yesterday lol.
Yup, underwhelming sessionā¦ Not gonna beat myself up over it tho.
11/3/21
Weak press, pretty good for the circumstances i guess. Got the 30 chins in so thats nice.
Took 1 minut rest last 2 sets to hit the 10s, was t enough for last set.
Every weight did AMRAP and 1 RP, then lower weight and upping ROM, first weight 1/3, next 2/3 and last 3/3
11/3/21 squats
Wasnt sure if i wanted to do chins or Dips or abs between sets, so i did it all, doing planks i sted of ab wheels to get a little rest between.
I was just thinking about 10 reps when i did the Amrap set so i just racked itā¦ I probably had another 2 or 3 reps.
Got a side stitch on the last set lol, box squat are pretty intense, really forces a slower eccentric to prevent just casually sitting down.
I thought this weight would be too easy, guess i got humbled.
100 Curls 5kg
Plate shrugs - neck plate curls
3 sets
10x20 - 10x10
First time doing neck curls, felt it, not sure if it was in a good bad or bad wayā¦ Already feels sore.
Sorry to hear about your mishap. How is the finger doing?
Thanks for asking man.
As long as I keep it wrapped and relaxed it doesnt complain too muchā¦ The worst part is bumping into when working, that is pretty excruciatingā¦
Training wise, my grip is obviously pretty bad, but other then that im alright, deadlifts and heavy rows can wait.
Im just glad it was only the nail that got chopped off, when i looked down and just saw a pool of blood, not knowing if the finger is crushed or chopped half off aswell.
Sounds painful It is only when they are missing one appreciates how important having nails are. 
What actually happened - your finger got squashed between the plate and a corner, right?
Yup indeed.
Well my bar is a 2 inch pipe, cut on the ends, so sharp cornersā¦ Since its just a pipe it doesnt weight anything, so with a 25kg plate on one side, it can tip over when i deload the bar, to prevent this i wanted to held the bar in place while changing weights with 1 handā¦ The plate doesnt have any grips so i have to grip in the center, so i pushed the weight off with the hand whle holding the bar, trying to catch it with the other hand, where i got a finger stuck INSIDE the bar, so the 25kg plate came crushing down on that finger.
Normally i would be able to lift the plate with just a finger, but I had been choppin roots with an axe all day the day prior, so my hands were super weak, obviously i had forgotten all about that while i was focused on my training 
To add to it all, after dropping the weight (which almost hit my feet aswell), the bar sat there on the rack and didnt tip over, so i couldve just changed the weight with 2 hands like a normal person.
Oh - wow, sounds like that could have gone down a whole lot worse then.
15/3/21 bench dayy.
Gonna ditch the Foam rolling and stretching for Warmup, just a quick dynamic warmup.
Warmup 10 reps per exercise
Birddogs, Runners stretch, Rollouts, Groiners, Reverse nordics, nordics, Reverse hypers
Bench - chins - ab bench curls
20xbar - 4 - 6
20x30 - 4 - 5
17x37.5 - 4 - 5
15x45 - 4 - 5
12x52.5 - 4 - 5
10x60 - 4 - 5
10x67.5 - 4 - 5
Total chins: 28
Sliding on the bar when i do pullups, not optimal but I guess itll have to work. Maybe ill add 2 more upright and make the squat stand like a small rack, would be a greatly convinient, both for setting up and for pullups.
Cutting that 10mins of foam rolling and stretching laves me more time for accessories ayy.
The goal with this is to evetually get 100 reps in 1 rotation
20 Pullaparts between sets
Wanted try a DC style set, so take a weight i can do 10times, AMRAP it, 10 deep breaths, AMRAP, 10 deep breaths, AMRAP, 10 deep breaths, 30-60s static hold.
Started with 30kg, change to 20kg after 1rep lol.
Holy shit that static finisher is insane, after 10s i was thinking this aint happening, feels pretty sick afterwards tho.
I just read that the last static part is only for advanced guys, i definitely do not fit this category lol.
16/3/21 deadlift day
Lets see if i can grip the bar on deadlifts, if not i have an idea of putting a lifting strap over my shoulders, not sure how that will turn out so lets Hope i dont have to try.
I wish there was a way to make like a template, so i dont have to write everything in everytime, alot of it is the same but just different numbers
Total pullups: 18
Decided to stay on 87.5, grip starting to suck.
Got distracted, gonna head back later for accessories.
Edit: back at it
Goodmornings - Reverse nordics
5 sets
10x42.5 - 10
100 Curls 5kg
Plate shrugs - plate neck curls
3 sets
10x20 - 10x10
17/3/21 conditioning
Got plans today, so the run has been cancelled.
Did 100 burpees for time instead, 12:50.
18/3/21 pressing
Shoulders pretty sore from helping a friend roofing last 2 days, lets see how it goes.
Last rep was a griiiind, the best feeling after finishing such a rep.
Chins: 30
Seated press - high Bent rows
10x30 - 10x30
9x30 - 10x30
10x30 - 10x30
9x30 - 10x30
9x30 - 10x30
ROM L RP Lateral raises
1/3 Rom 20kg - 13-21
2/3 ROM 10kg - 14-23
3/3 Rom 5kg - 15-31
Waay weaker on these than last week.
Had to train just before bed today, worst time for me, hopefully im exhausted once i hit the sheets.
19/3/21 squats
Feeling pretty beat down, cant really find energy, itll have to come onge i get started.
Warmup 10 reps per exercise
Birddogs, Runners stretch, Rollouts, Groiners, Reverse nordics, nordics, Reverse hypers
Squat - Supported dips - Pullups - Plank 60s
10x40 - 8 - 3
10x50 - 8 - 3
10x57.5 - 8 - 3
10x67.5 - 8 - 3
10x77.5 - 8 - 3
12x87.5 - 8 - 3
Pretty good work on squats, estimated max 10kg over last 2 sessions.
So i learned that im not supposed to sit back on the Box, and rather stay forwardā¦ I thought the idea was to reset at the bottom. Definitely easier this way, could add more bmbut this feels pretty good.
Hamstring sore and tight as hell, not sure if its the daily nordic glute raises or deadlifts, obviously this squat style recruits alot more Hamstring then my usual aswell, maybe thats why i felt it so much.
Might come back later for some accessories, not sure, got some stuff to do.
Edit. Back at it, just some Bis, neck and traps.
100 Curls 7.5kg
DC style Power shrugs
47.5
14/8/6/45s
Neck curl - banded face pulls
3x10 - 3x20
22/3/21 bench
Banded shoulder stuff
Total chins: 30 (28 last week)
CG Bench - yates rows - ab bench curls
5 sets
10x55 - 10x55 - 5
100 Pushups wide-narrow-close
27-47-60-80-100
20 Pullaparts between sets
Wu Tang is my goto workout music these days, taking a break from metalā¦
This session felt so long, somehow only took 50minutes tho, 1 hour to set up the gym and workout, and pack the gym back down, looking forward to the day i can set up my gym and let it stay lol.
23/3/21 deadlift day
Hands feeling alright today, looking forward to do some pulling, long day today tho, pretty exhaustwd.
Warmup 10x
Birddogs, Runners stretch, Rollouts, Groiners, Reverse nordics, nordics, Reverse hypers
Deadlift - pullups - plank 60s
10x50 - 3
10x62.5 - 3
10x75 - 3
5x95 - 4
3x107.5 - 4
1x120 - 3
Grip was alright today, but not strong, so just stuck with presribed reps.
10 Reps on top set for new pr, lol, thats not happening anytime soon, and that was without straps.
Pullups: 20 - Last 18
Ditching dips, my shoulders are sore today.
Goodmornings - Reverse nordics
5x
10x45 - 10
100 Curls 5kg
These are progression pretty fast i feel, idk how to track it, but im taking less breaks.
For some reason my quads were super sore todayā¦ Mightve danced around too much this weekend.
25/3/21 pressing
Been doing overhead plumbing stuff at work all day, that has been super tiring of my shoulders, but usually when i feel like ive worked alot and my stuff is exhausted, i always get a good workout in anyway, lets see.
Chins: 32 LT 30
Seated press - high Bent rows
4x10x30 - 5x10x30
9x30
ROM RP Lateral raises
1/3 Rom 20kg - 13/22
2/3 ROM 10kg - 10/19
3/3 Rom 5kg - 15/32