THURSDAY 2-28-19
5x5. 1 min. Timed rests
Stretching, warmup
DEADBENCH - feetup. Paused. Light
45x10
135x8
155x5
Work- 5x5
170x5
170x5
170x5
170x5
170x10
CLOSEGRIP
170x10
SSB SQUAT
paused
B.wx5
60x5
150x5
170x5
Work- tng. Belt. 5x5
190x5
190x5
190x5
190x5
190x8
INVERTED ROWS - pause at top
x28. 12/4/4/4/4. - 6 breathes
Monday march 4th
5x5. 1 min. Timed rests
COMP BENCH - heavy
50x12
140x8
190x5
Work
220x5
220x5
220x5
220x5
220x8
CLOSEGRIP
220X5
SSB PAUSED SQUAT - light
B.wx5
55x5
145x5
Work - no belt. Hard pause
160x4
160x4
160x4
160x4
160x4
PULLUPS - from hang
X5
5 sets
X3
X3
X3
X3
X3
X3 extra set.
Stretched out. Done
The last two training sessions look like fun 
Tuesday March 5th.
1 min. Timed rests.
Due to unplanned easy nights at work n kids having halfday, decided to pull this ahead and do it after work tues. Night n push wed. Session to thursday.
XDAY
stretched out, warmed up
STANDING ABWHEELS - paused
x5
x5
x5
x5 next week i go for 5x5 at 235 plus b.w
BARBELL SHRUGS - 1 ct pause at top . 5x8
45x8 - warmup
Work
245x8
245x8
245x8 added straps
245x8
245x8 hard 3 ct hold each rep
REVERSE BARBELL CURL - paused. Reset weight to 85.
85x6
85x6
85x6
85x6 95 felt to heavy. 85 feels too light !
85X6. Closegrip
45X24. Reg grip tng
Thursday 3-7-19
5x5. 1 min. Timed rests.
DEADBENCH - feetup. Paused.
50x12
140x8
160x5
Work- 5x5 - chalk
180x5
180x5
180x5
180x5
180x8
CLOSEGRIP
180x8
SSB SQUAT
Paused
55x5
145x5
165x5
Tng-5x5- belt
200x5
200x5
200x5
200x5
200x8. Entire set better than last week. Easier, better groove. Ive paused all reps so long tng groove is relearning
INVERTED ROW - using bench n bar. Pause at top
x28. 12/4/4/4/4. 6 breathes
barbed, nice cardio session great work all around
BPF i like your mind, most people miss the aspect of 5x5 delving into the cardio zone, let alone adding timed restsā¦let alone 1 min timed rests. All by design as ill be able to increase rest time as weight increases and walls form.
Which btw, this is week 3 and my last sets were quite difficult, but not failure, i assumed around week 4 id approach that and seem to be on target.
MONDAY 3-11-19
5x5 1 min. Timed rests
Stretch, warmup
COMP BENCH - heavy
50x12
140x8
190x5
Work
230x5
230x5
230x5
230x5
230x8 difficult
CLOSEGRIP
230x5. Difficult
SSB PAUSED SQUAT- light
B.wx5
55x5
145x5
Work - 5x4. No belt. Paused
165x4
165x4
165x4
165x4
165x4. 3 ct pause
PULLUPS - hang
X5
5 sets
X3
X3
X3
X3
X3
X3. Extra set
Wednesday 3-13-19
5x5. 1 min. Rests
Warmup. Stretch
DEADBENCH - light. Feetup. Paused
50x12
140x8
160x5
Work
190x5
190x5
190x5
190x5
190x10
CLOSEGRIP
190x8
SSB SQUAT - heavy
Paused
B.wx5
70x5
160x5
Work- belt. Tng
210x5
210x5
210x5
210x5
210x8
INVERTED ROW
pause at top
X28. 12/4/4/4/4. 6 breathes
Good day.
Friday 3-15-19
XDAY
1 min. Timed rests
STANDING ABWHEELS -paused . 5x5
x5
x5
x5
x5
x5
BARBELL SHRUGS -1ct pause at top
45x5
135x5
225x5
245x5
Work - 5x5
265x5
265x5 straps
265x5
265x5
265x12
REVERSE BARBELL CURLS - paused. 5x5
85x5
85x5
85x5
85x5
85x8
85x5 closegrip
Tuesday 3-19-19
Things got pushed back a day ā¦
1 min. Timed rests. 5x5
COMP. BENCH- heavy
50x12
140x8
190x6
Work
240x5
240x5
240x5 went to 2 mins rest after
240x5
240x6. 1 extra
CLOSEGRIP - .80%
190X8
SSB PAUSED SQUAT - Light. No belt.
55x5
145x5
Work
170x4
170x4
170x4
170x4
170x4
PULLUP - hang
X5
5 sets
X3
X3
X3
X3
X3
X3. Extra set 3 ct hang
Had to adjust to 2 min rest on my bench 5x5. Could be the lack of rest could be time. Well find out next week. Also need to change the warmup to close the gap between last warmup n 1st work set.
THURSDAY 3-20-19
5x5 1 min. Timed rests.
Warmup/stretch
DEADBENCH - feetup paused- light
50x12
140x8
160x5
Work
200x5
200x5
200x5
200x5
200x8
CLOSEGRIP
200X8
SSB SQUAT- heavy
Paused
60x8
150x5
200x3
Work - belt. Tng
220x5
220x5
220x5
220x5
220x8
INVERTED ROW
pause at top
X28. 8/4/4/4/4. 6 breathes
Stretch out. Done.
Friday 3-22-19
Actually thursday night after work, not optimal but better than missing. As you see these adjustments on the fly are necessary, with my current work schedule, kids n family. Soon to change as ive taken a promotion, better job at work. Starts in may. Just hangin in until then.
STANDING ABWHEELS - paused
X5
X5
X5
X5
X5
BARBELL SHRUGS - 1ct pause at top
135x5
225x5
245x5
265x5
Work- add straps
285x5. 3 ct hard hold
285x20. Tng. Then 15 ct hold
BARBELL REVERSE CURLS -paused
85x5
85x5
85x5
85x5
85x6
85X6 closegrip
45x24. Tng
Monday 3-25-19
5x5 1 min. Timed rests
Warmup. Stretch
COMP BENCH - 2 min rests on work sets. Heavyday.
50x10
140x5
190x5
220x5
Work- belt n chalk
250x5
250x5
250x5
250x5
250x5 pry better than last week, rest time helped
CLOSEGRIP - .80 %
200x8
SSB SQUAT - paused. No belt. Lightday
55x5
145x5
Work
175x4
175x4
175x4
175x4
175x4
PULLUPS - hang
X5
5 sets
X3
X3
X3
X3
X3
X3 3 ct hang. Extra set
WEDNESDAY 3-27-19
1 min. Timed rests. 5x5
Stretch, warmup
DEADBENCH - feetup, paused. Light
50x12
140x8
190x5
Work- chalk
210x5
210x5
210x5
210x5
210x5 3ct pause
CLOSEGRIP
190x8
SSB SQUAT- heavy
Paused
60x8
150x5
200x3
Work- tng. Belt
230x5
230x5
230x5
230x5
230x5
INVERTED ROWS- pause at top
x28. 12/4/4/4/4. 6 breathes
Sat. 3-30-19
Got pushed back, worked an extra day today n just had to get it done anyways .
STANDING ABWHEELS - paused
x5
X5
X5
X5
X5
BARBELL SHRUGS - 1 ct pause at top
230x10
230x10
230x10
230x10
230x10. 3 ct hold
REVERSE BARBELL CURL - paused
90x5
90x5
90x6
90x6 closegrip
TUESDAY 4-2-19
pushed it back a day. Had some right elbow soreness n just in general need for some straight sleep, which with my kids on spring back i got back to backā¦
5x5. 1 min timed rests
Stretch/warmup
COMP BENCH - paused.
50x12
140x5
190x5
220x5
Work- 2 min rests
260x5
260x5
260x5
260x4 *
260x3 ** given my rest this is def. A legit time to reset.
CLOSEGRIP
200x8
SSB SQUAT - paused no belt
55x5
145x5
Work
175x4
175x4
175x4
175x4
175x4
PULL UP- hang
X5
5 sets
X3
X3
X3
X3
X3
X3. 3 ct hang
Thursday 4-4-18
5x5 1 min . Timed rests
DEADBENCH - paused feetup. Light
50x12
140x8
190x5
Work
220x5
220x5
220x5
220x5. 2 min rests
220x5
CLOSEGRIP
190x8
SSB SQUAT - heavy
paused
60x5
150x5
200x3
Work- belt. Tng
240x5
240x5
240x5
240x5. 2 min rests
240x5
INVERTED ROWS- pause at top
x28 12/4/4/4/4. 6 breathes
Knocked out some of my XDAY after
BARBELL SHRUGS - 1 ct pause at top
250x8
250x8
250x8
250x8
250x8. 3ct hold
250x12. Tng
REVERSE BARBELL CURL -paused
90x5
90x5
90x5
90x5
CLOSEGRIP
70x8
Edit:finished after work
STANDING ABWHEEL -paused
X5
X5
X5
X5
X5
Monday 4-8-19
1 min timed rests 5x5
Stretch/warmup
COMP BENCH - paused. Heavy. 15 pd reset
45x12
135x5
155x5
205x5
Work
245x5
245x5
245x5
245x5. 2 min rests here on
245x6. 1 extra
CLOSEGRIP - Paused
195x8
SSB PAUSED SQUAT- no belt. Light
55x6
145x6
Work
180x4
180x4
180x4
180x4
180x4
PULLUPS - hang
X5
Work
X3
X3
X3
X3
X3
X3. 3 ct hang
Wednesday 4-10-19
1 min rests. 5x5
Stretch/ warmup
Woke up w. Massive knot in my low back yesterday. Stretched n heat treated. Was a bit better today but still not right. Doesnāt seem like a pull nor even a strain, a knot best descrubes itā¦ def. Was down on power once i got into itā¦ called it a day on squats and just did a full back downā¦ which was very disappointing. 250 for 5x5 on ssb would be a p.r n sign of good progress . 240 last week was decent.
Between my sore elbow n now this appears time for a deloadā¦ which. Btwā¦ is common for me at 6-7 weeksā¦ which is where im atā¦
DEADBENCH - light. Feetup. Paused.
45x12
135x8
155x5
Work
205x5
205x5
205x5
205x5
205x8
CLOSEGRIP
185x8
SSB SQUAT
paused
70x5
160x5
180x3
210x1
5x5 - tng. Belt
250x5. Very hard. Shut it down.
210x5
180x5
160x5
70x5
Explosive jumps
3x3
INVERTED ROWS -pause at top
X28 12/4/4/4/4. 6 breathes