W2 D2
Paused Cambered Bar Bench Press
5x5x75kg
Strict Standing OHP
Up to 5x57,5kg
Paused 10cm Deficit Conventional Dead Lift
5x5x137,5kg
-first set double overhand grip
Sumo Dead Lift
Up to 5x137,5kg
Plank
3x20+20sec
Boxing bag 5minutes netto
Feeling better, so i decided to exercise. Weights are still okay, smooth lifting.
Today Power Cardio - 2 hours of carrying boxes with wine. 15kg per box and usually took 2 boxes. So 25-30kg carry for 2 hours
Today
W3 D1
ATG Paused Low Bar Squat
5x5x110kg
ATG Paused Front Squat
Up to 5x90kg
Superset:
Machine Wide Over Grip Pull Ups + Machine Dips
2x14xBW-85kg + 2x14xBW-70kg
Next time +5kg will be probably ok
Machine Calf Raise
2x12xBW+75kg
Dumbbells Lateral Raise
20x2,5kg
15x2,5kg
Cheat Curls
15x30kg
15x25kg
Neck
Box heavy bag 5:30min netto
Starting to feel slightly heavier weight on week 3, but still far from max effort.
Today
Roadside run - 3700m @ 25min
Running after leg day isnāt optimal, but doable 
W3 D2
Strict Standing OHP
Up to 5x60kg
Paused Cambered Bar Bench Press
5x5x80kg
Sumo Dead Lift
Up to 4x147,5kg
Paused 10cm Deficit Conventional Dead Lift
6x4x147,5kg
Training in time pressure.
W4 D1
ATG Paused Front Squat
Up to 4x97,5kg
ATG Paused Low Bar Squat
6x4x120kg
Machine Calf Raise
2x10xBW+105kg
Dumbbells Lateral Raise
2x15x3,5kg
Neck
Sit Ups 2 sets
Cardio
Boxing sparring 20minutes total
Today I had box sparring for cardio with friend who is slightly experienced in MMA, fun stuff. Years of hitting bag wasnt completely useless, I held my own, but my cardio condition sucks. Squats getting heavier, but still having some power in tank.
W4 D2
Strict Standing OHP
Up to 4x62,5kg
Paused Cambered Bar Bench Press
6x4x85kg
Sumo Dead Lift
Up to 3x157,5kg
Paused 10cm Deficit Conventional Dead Lift
7x3x157,5kg
Training in time pressure again, probably i will do one short accessory training this week.
Presses wasnt exactly easy, but i had some power in tank. Deadlifts were smooth. Did one set less because of time.
Today i help my father with moving furniture up to 10th floor. Hurt my back. Fuck. It isnt a catastrophic injury, but definitely needs a massage and few days light activity.
Accessory day
Superset:
Machine Wide Over Grip Pull Ups + Machine Dips
2x14xBW-80kg + 2x14xBW-65kg
Ok.
Cheated EZ Curls
5x80kg
3x85kg
Maximum cheating you can imagine haha
Plank
4 sets
Some strikes/kicks to boxing bag
Feeling significantly better than yesterday.
These two days i was busy in my part-time job, so i did something like power cardio for 2 hours Monday and like 6 hours yesterday.
W5 D1
ATG Paused Front Squat
Up to 3x105kg
ATG Paused Low Bar Squat
8x3x130kg
EZ Bar Cheat Curl
Up to 3x85kg
Machine Calf Raise
2x12xBW+105kg
Dumbbells Lateral Raise
20x3,5kg
15x3,5kg
Sit Ups 2 sets
Didnt do assisted dips/pullups because machine was broken. So next time.
I burned my skin on trapezius by working on sun, so squats were torture. Weight was OK, but every rep was painful.
Yesterday and today 7 hours each day manual labor in my part-time job.
2 days working in the garden - got a sunstroke. Fuck. Need time for recover, maybe gym at the weekend.
W5 D2
Strict Standing OHP
Up to 3x67,5kg
Paused Cambered Bar Bench Press
7x3x90kg
Sumo Dead Lift
Up to 3x170kg
Paused 10cm Deficit Conventional Dead Lift
7x3x170kg
Still doable to lift these weights, but last sets are definitely harder than first ones.
W6 D1
ATG Paused Front Squat
Up to 3x112,5kg
ATG Paused Low Bar Squat
5x3x140kg
Wanted to do more sets, but I pulled back muscle, so I cant.
Machine Wide Over Grip Pull Ups + Machine Dips
2x13xBW-75kg + 2x13xBW-60kg
Ok.
Boxing sparring ~30min btt
Squats were seriously heavy, but I felt weaker than usual, dont know why.
W6 D2
Strict Standing OHP
Up to 3x72,5kg
This was good, lighter than expected.
Paused Cambered Bar Bench Press
6x3x95kg
Hard.
Sumo Dead Lift
Up to 3x180kg
Paused 10cm Deficit Conventional Dead Lift
5x3x180kg
Hard, but I took another bar than usual and it felt stiff. With standard bar I expect smoother sets.
Today
3000m run @ 20:15min
First run after 5-6 weeks.
W7 D1
ATG Paused Front Squat
Up to 2x120kg
Should be triple, but I wasnt 100% sure, so stop after 2.
ATG Paused Low Bar Squat
Up to 1x147,5kg
Very heavy today, should be triples. Now I will do step back - 90% of my last successful squat session. So i will do 5x3x125kg. And then add 2,5kg every training from 140kg, which was last successful squat session.
Machine Wide Over Grip Pull Ups + Machine Dips
2x12xBW-70kg + 2x12xBW-55kg
Ok.
DB Unilateral Preacher Curl
2x12x8,5kg
Machine Calf Raise
16xBW+90kg
13xBW+90kg
DB Lateral Raise
2x12x6kg
Neck
Yes/no/maybe for 12-15rep
Plank
4sets of 15+15sec
So, I decided to start cutting weight from tomorrow. Strength wonāt be a priority for a while. I look like a fat disgusting bitch. I also need to rebuild my form, especially on squats and deadlifts, because I didnt give a fuck about that for many years. But now I stuck for very long time on 160kg squat and 250kg deadlift, and I dont think its realistic for me to build bigger lifts without some major changes.
Today I did 80kg strict press and 120kg paused bench press. Both all-time personal best lifts, BUT! previous maxes was just few kilos under that and I weighed like 20kg less. So it doesnt really make me happy and technically, I am weaker compared to my bodyweight. Dead Lift I did with 190kg and then failed 220kg, which is weight, that I usually can lift anytime anywhere.
Today i did some sparring with friend and then some boxing and kicking on bag. In the end we did like 50 sprawlers for cardio. And nearly died
I also pulled my hamstring when we fought each other. Need few days for recover.