FML stupidly light Sumo pulls yesterday and today my knees feel like ass! Do they do just Squat / Bench meets? 
Body weight 91.4 on waking. Had take out food last night so that’ll be why
20-5-19
Flat DB Press
46kg 4x7
Seated DB OHP
30kg 3x8
Pullups
BW +8kg x7, 7, 7, 7, 5
Cable Flys
27.5kg 4x12
DB Rollovers ss Hammer Curls
14kg 4x12
Face Pulls
50kg 5x12
Everything feeling good today. Had to do Shoulder Press with a neutral grip to save my shoulder from any grief. Also changed my Face Pull technique and I felt them a lot more with lighter weight, my mid back was burning by the end.
My knees do the same with sumo. The only fix I found was wearing briefs or very rarely pulling sumo.
Yea I cant pull Sumo often, which makes it hard to work on it from a technical point of view, I just cant deal with my knees aching for days after
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Body weight 90.6 on waking
21-5-19
SSB Squat
150kg 3x7
High Bar Tempo Squat
145kg 3x4
Deficit Stiff Legged Deadlift
140kg 3x8
High Pull
40kg 4x8
GHR
Purple Band 5x8
Starting fairly light in my volume phase, its going to run for a while so I wanted to leave myself some room to progress.
Deficit SLDL were a little hard on my lower back, will be doing them without the deficit in future.
Body weight 90.8 on waking
Body weight 90.0 on waking
23-5-19
Flat DB Press
48kg 3x7
Standing DB OHP
24kg 3x8
DB Flys
26kg 3x10
Chins
BW + 8kg 5x7
OH DB Ext ss DB Curls
40kg 4x10 / 14kg 4x10
Straight Arm Pulldowns
50kg 4x10
External Rotations
9kg 3x10
Benchless Bench session 
I’m actually enjoying the change of pace with DBs.
Standing DB Press is hard, wow! Underestimated that for sure
Body weight 90.3 on waking
Body weight 90.3 on waking
25-5-19
Deadlift
180kg 3x7
Tempo Snatch Grip DL
130kg 3x7
Power Rows
130kg 5x5
Hamstring Curls
49kg x10, 10, 9, 7
Hip Thrusts
110kg 5x10
Tempo Snatch Grips are awful, I felt ill after I’d finished then.
Small tweaks to Deadlift technique, weights felt pretty routine, didn’t want to go too heavy as the focus atm is on engraining good form!
I found if instead of dropping my hips at the start, I wedge them towards the bar I create tension in my Hammis which I don’t usually have, so thats what I’m working on.
Body weight 90.3 on waking
27-5-19
Flat DB Press
52kg x7, 7, 7, 6
DB Shoulder Press
34kg 3x8
Pullups
BW +5kg x 7, 7, 7, 7
Dip Machine
160kg 4x10
Face Pulls
36kg 5x10
DB Bench seems to be progressing pretty quickly, 52s felt good today, mis-grooved a bit on my last set and couldn’t recover for the full 7, either way I’m happy with what I got!
Body weight 92.0 on waking.
Overate massively yesterday, had 1 of those days where I was hungry no matter what I ate!
28-5-19
SSB Squat
165kg 3x7
Tempo HB Squat
152.5kg 3x4
SLDL
150kg 3x8
Low Row Machine
80kg 3x8
GHR
Purple band 5x8
Solid session, feeling like I’m back into the swing of things, just need to get used to the volume a bit better!
Body weight 91.6 on waking
Body weight 90.8 on waking
30-5-19
Flat DB Press
54kg 4x7
Standing DB OHP
26kg x8, 8, 7
DB Flys
28kg x10, 10, 9
Chins
+10kg 5x7
Tricep Pressdown ss Hammer Curl
62kg 4x10
14kg 4x10
Straight Arm Pressdown
45kg 4x12
Think I’ve finally found my calorie surplus, I feel so strong this week! Hopefully now I’ve shed the water weight from the weekend, I’ll have gained a little from last week!
Seeing my Sports Therapist tomorrow and hoping to get the green light to start Benching again! Did a few sets with just the bar today and it felt fine.