9/29 - Squat

Warmup:

115x5, 145x5, 175x3

Work Sets:

200x3, 230x3, 260x3

9/27 - Bench Press

Warmup:

90x5, 115x5, 135x4

Work Sets:

160x3, 180x3, 205x5

Assistance:

Incline Dbell Press: 60x11,7,7,6,4
Plate Loaded Row: 70x15,12,13
Farmers Walk w/2 60lb barbells 3x40meters

9/24 - Deadlift

Warmup:

115x5, 140x5, 165x3

Work Sets:

195x3, 220x3, 250x6

Assistance:

Good Mornings 115x8,8,9 = 25 reps
Knees to Elbows 6,5,4,4,3,3,3,2,2,2,3,2,1 = 40 reps

9/22 - Overhead Press

Warmup:

60x5, 70x5, 85x3

Work Sets:

100x5, 115x3, 130x4

Assistance Work:

Dips: 10,9,7,5,4,5 = 40 reps
Chinups: 4,3,3,2,2,2,1,1,1,1,1,1,1,1 = 24 reps

Core:

Front Plank 30 seconds
Right Plank 30 seconds
Left Plank 30 seconds
x2

9/20 - Squats

Warmup:

115x5, 145x5, 175x3

Worksets:

190x5, 215x5, 245x5

Assistance Work:

Leg Press: 360x11,8,10,7,4 = 40 reps
Prone Leg Curl: 12,10,7,6,5 = 40 reps

Squats felt heavy today for some reason...

After this, played flag football for ~1.5 hours. Legs are toast!

9/17 - Bench Press

Warmup:

90x5, 115x5, 135x3

Work Sets:

150x5, 170x5, 195x7

Assistance:

Incline Dbell Press 60x10,6,4,6,3,3,3 = 40 reps
Plate Loaded Row 50x15,12,13 = 40 reps

9/15 - Deadlift

Warmup:

115x5, 140x5, 165x3

Work Sets:

180x5, 210x5, 235x7

Assistance Work (Superset):

Good Mornings 75x12,12,12,12,12
Knees to Elbows 5,5,5,5,5

9/13 - Standing Overhead Press

Warmup:

60x5, 70x5, 85x3

Work Sets:

95x5, 105x5, 120x7

Assistance (superset):

Dips 12,11,7,6,6
Chins 4,3,3,2,2

Atomic Situps 3x25

9/10 - DELOAD

Not supposed to do this all in one night, but work got crazy and I didn't want to skip anything before I start up again on Sunday.

Standing Overhead Press:

95x5.5.5

Deadlift:

160x5,5,5

Bench Press:

135x5,5,5

Squat:

165x5,5,5

Assistance:

Chinups x 5
Dips x 5
Knees to Elbows x 3
x2

9/3 - Squat

Warmup:

110x5, 140x5, 165x3

Work Sets:

210x5, 235x3, 265x2

Assistance Work:

NONE - ha! Didn't feel like it. I did some stretching and foam rolling of my legs. I need a lot more rolling on my calves...

9/1 - Bench Press

Warmup:

90x5, 110x5, 135x3

Work Sets:

165x5, 190x3, 210x5

Assistance Work:

Incline Dbell Press 40x15,15,15,15
One Arm Dbell Row 60x10,10,10,10
Cable Woodchoppers 80x12,12,12 (per side)

Afterwards, did some foam rolling on my back. Man, that felt GOOD.

Feel like I'm getting stronger. 210x5 was a PR since I injured my shoulder 18 months ago. No shoulder pain at all, which is awesome!

One squat workout left before a deload week. Then I up the poundages and start again.