Press:
20x10
20x8
40x6
40x4
60x2
67.5x6
67.5x3
67.5x3
67.5x3
67.5x3
67.5x3
67.5x3
SSB Squat:
22.5x8
72.5x8
72.5x8
72.5x8
72.5x9 (feel like I might have missed a rep previous set? Lol).
So hot.
So humid.
Didn’t want to train at all, but glad I did, as I sailed through it all.
Fin.
Bench!
20x10
20x8
60x6
60x4
80x4
80x2
100x2
105x10 - easy now…up next time
DB chest supported rows:
26x16
26x13
26x11
Ezy curlS:
26x15
26x11
26x9
Fin.
Feeling Really strong on bench right now. Everything is “easy”. Haha.
I wasn’t going to test a max this year…but I’m think I just might test a max this year before NYE…
Heavy Press today. Keen.
Press: heavy/hard
20x10
20x8
40x6
40x4
60x2
70x1
75x4 - 165.3lbs
75x2
75x2
75x2
75x2
75x2
75x2
Full extension of the volume here, it felt hard…but the speed stayed there, so I kept going. 77.5kg next time 
Ssb squat:
22.5x5
72.5x1
82.5x5
82.5x5
82.5x5 - 182lbs
Went up 10kg today after the 4x8 last time. Semi deload for the adductor (bring the reps back to 5, drop a set. But the set goes back in next time and we start adding a rep again - a double progression system here). Getting used to the volume. Back is feeling really good. Will deadlift tomorrow and get that moving again.
44 days without a rest day.
Bench:
20x10
20x8
60x6
60x4
80x4
100x2
120x1
117.5x6
117.5x3
117.5x3
117.5x3
117.5x3
New load. Less sets as usual. Felt easy…everything is feel light in the hands at the moment.
Short on time as usual 
.
I feel like from tomorrow that will no longer be issue for a few weeks…
Good.
Just fell over and accidentally ate an entire bag of CC’s. .
In Australia, these are like less than half the volume of the bags in the states. Probably not a bad thing …except we pay the same price for them…
About 800 calories. Hahaha.
Sometimes…you gotta eat the cc’s, ya know? So many chicken/veg or Mince/veg meals lately…
But a big bench is life!
should just eat as many bags as you can, bulk to 150 and chase a huge bench. LOL
I agree.
SSB Squat:
22.5x6
72.5x1
82.5x6
82.5x6
82.5x6
82.5x6
Depth before dishonor.
DB chest Supported Rows:
26x18 PB incidentally…
26x14
26x12
Pump city…
I want to Press later today also but have a couple of meetings to take care of first.
Fin.
Got the light press in last night.
Press:
57.5x10
57.5x5
57.5x5
And today:
Bench:
20x10
20x8
60x6
60x4
80x4
100x2
115x1
125x4
125x2
125x2
125x2
125x2
125x2
Two extra sets today. Not dominating it yet. Will keep going.
Deadlift:
70x5
120x2
160x1
200x1 - 440lbs. Was easy, and with no pain whatsoever. But I’m stopping it there…unwilling to push my luck yet.
Bench was good. Felt yesterdays rows…which is why I normally do them on bench day rather than press day.
Dammit it’s so bloody Humid here now. Feels like every day…yay for summer!!
Good.
Fin.
Press:
20x10
20x8
40x6
40x4
60x2
70x6 - 154lbs
70x3
70x3
70x3
New load, reduced volume.
SSB Squats: deeper than a grave.
22.5x5
72.5x2
82.5x7 - 182lbs
82.5x7
82.5x7
82.5x7
The humidity continues…the shortish rest times on the squats make for some big puddles of sweat…
Fin.
Bench:
20x15
20x10
60x6
80x4
100x2
107.5x10 (equal all time PB). 1 rep left in the tank.
107.5x5
DB chest supported row: each hand.
36x13
36x9
36x7
Pump.city all round.
Christmas drinks with the lads yesterday…that dragged on to 1am
A bit dusty I must admit today. Got the yard work done…went for a swim.
Then into the garage for bench.
20x15
20x10
60x6
60x4
80x4
80x2
100x2
117.5x6
117.5x3
117.5x3
117.5x3
Just the minimum today. Smoked. .
Fin.
Press:
20x10
20x8
40x6
40x4
60x2
60x10
60x5
60x5
60x5
New load. Incidentally, I rated the top set @7, which looking through my log is a PB. It did feel pretty easy. Best 10 is 62.5kg. would have beaten that today no trouble. The good arc continues…
SSB Squat: deep as possible as usual.
22.5x5
72.5x2
82.5x8
82.5x8
82.5x8
82.5x8
That ends another mini squat cycle. Will reset again next squat session, back to 4x5, and add 10kg to move to 92.5kg. it’s not much, but it’s honest work and keeping my mobility in check. It’s a nice little progression model, quite like it.
Just 3x5 up to 8x5 via (3x5 - Deload/intro like we see in @simo74 's training, 4x6, 4x7, then it peaks at 4x8). Next cycle will start getting a little harder towards the end I imagine. The plan was run this 4x without changing anything except adding load, 2 to go. Each one taking around 2.5 weeks.
52 days without a rest day. 3rd longest run I’ve ever done (the record being 74? Something like that, second longest was the deadlift every experiment, that lasted 8 weeks exactly, so 56 days.
Plan on still training tomorrow (Christmas day), I’ve got heavy bench penned in along with deadlifts if I have time after benching, but really don’t know what kind of time I’m going to have spear in the morning. No interest in rising early and hitting it first thing…hoping to be warming up around 1030am so I get it all in before we head over to the In-laws for Xmas Feasting and “Hydrating”.
!
Fin.
Forgot to add, did A lot of accessory work with a Band after training.
Rows.
Triceps.
Biceps.
More rows.
Upright rows.
All of them two sets to fail…was working in the 12-15 rep sort of range. Very pumping. Haha.
Was feeling a bit tight and crappy after the shoulder presses, and all this made me feel tip top again.
Been playing around a lot with it in the last couple of weeks every few days. Feels like it keeps it all moving amongst the what is basically crazy level of frequency.
Nice.
Xmas Day:
Bench:
20x15
20x10
60x10
60x10
60x10
60x10
Just greasing the groove here, it didn’t feel right technique wise, plus worst sleep every Xmas eve…was barely awake haha.
Ezy Curl:
17.5x10
27.5x10
32.5x8
37.5x6
42.5x4
Then I quickly did the same stuff with the band as the previous day:
Rows.
Triceps.
Biceps.
More rows.
Upright rows.
But more a movement exercise rather than trying to fatigue anything.
Then epic lunch. Haha.
And today: feeling bloated from so much food…
Bench: felt better today.
20x15
20x10
60x8
60x4
80x4
100x2
115x1
125x4
125x2
125x2
125x2
125x2
125x2
125x2
Full extension of volume achieved today for this weight/rep range. 127.5kg next time.
Chest Supported DB row:
26x25 pb…
26x13
26x11
Enormous lat pump!!
Time to eat, again.
Fin.
Now you are just showing off. LOL
Press:
20x10
20x8
40x6
40x4
60x2
70x6 - 154lbs
70x3
70x3
70x3
70x3 one extra set today. Piece by piece.
Deadlift:
70x3
120x2
160x1
160x1
180x1
200x1
220x1 - 485lbs - nice. Was maybe a bit slow. Positioning wasn’t the best…out of practice really.
Lats and Abs/obliques sore today from bench and rows yesty. Good. Felt like the only limiter was the abs etc on the deadlifts. Back felt like it should, no pain etc. Heaviest deadlift since the comp I did a while back.
Good day.
Fin.
Bench:
20x10
20x10
60x6
60x4
80x4
80x2
100x2
110x10 - 242.5lbs. All Time PR!
SSB Squat: Cycle 3, Session 1/4.
22.5x5
72.5x1
92.5x5
92.5x5
92.5x5
Deload session/session 1 with a new load.
Pretty good. Short and sharp session.
Heavy Press tomorrow got me amped.