Legs

Sled Press
375x10
395x10
415x10

Bottoms up Split Squats - 3x6.....50s

Sumo Deadlifts (all resetting)
135x10
185x5
225x5
275x5
315x5
365x5

Leg Extension hold at peak contraction, 30 seconds with 95

Good workout, the deadlifts, I'd have to check to be sure, but I believe 365 for 5 is my record.  That would indicated my deadlift strength is back, however, it was flipping heavy and my form may have been compromised, but I'm not sure.  Either way, very happy with that lift.

Bench + Push

Bench Press
warmup
135x5
135x3
185x3
205x2
work sets
230x3
230x3
230x3
230x3
230x2

Spoto Press - 3x3.....215

Superset
DB Military Press - 40sx8, 8, 6
DB Push Press - 40sx8, 5, 6

Incline Neutral Bench Press - 70sx6, 4, 4

Cable Fly - 3x15.....30

Best this bench press day has felt so far, even the set of 2 wasn't so bad.

Conditioning

3 rounds, untimed, but 1 minute per station
Box Jumps - 20 inches
Burpees
Leg Raises
Marpo - 6

Prowler Push there, drag back
3 sets with 90 lbs plus my girlfriend

Bench + Arms

Bench Press
warmup
135x5
135x3
work sets - 3x8.....185

Supersets
DB Skullcrushers - 3x6....40s
DB Rotating Curls - 35sx8, 40sx8, 45sx6

Incline Curls - 3x6....25s
Incline Hammer Curls - 3x6....25s

Rope Pushdown - 52.5x10, 62.5x10, 10
DB French Press - 50x10, 8, 8

Wrist Curl - 3x10......120

Legs + Random

Hip Thrusts
135x10
225x10
315x10
365x10
405x10

Prowler (push there, drag back)
180
270
270
270

Farmers Walk - there and back with 65s

Pallof Press with bar
27.5x10
32.5x10
32.5x10

Love it, 10 reps on the hip thrusts with 405, the prowler was hard because I couldn't breathe, but overall good workout!

Bench + Pull

Bench Press
warmup
135x5
135x2
185x3
work sets
215x5
215x5
215x3

Cable Row
30x8
36x8
38x8
38x8

C2B Chinups - 8, 6, 6

Superset
Straight Arm Pulldown - 3x10......42.5
Kneeling Pulldown - 3x8.....36

Reverse Fly - 3x15......7.5

Legs

Sled Press
370x10
390x10
410x10

Stepups - 3x6.....50s

Sumo Deadlifts (all resetting)
135x10
185x5
225x5
275x5
315x5
315x5

Leg Extension - 3x15.....150 (slow eccentric)

Still sick but good workout!

Bench + Push

Going into this workout sick with a cold, wasn't expecting too much.

Bench Press
warmup
135x5
135x2
185x3
205x2
work sets
230x3
230x3
230x3
230x2
230x2

Spoto Bench Press - 3x3.....210

Superset
DB Military Press - 3x6......40s
DB Push Press - 3x6.....40s

Incline DB Neutral Bench Press - 3x6.....65s

Machine Chest Fly - 3x15.....180

Well, that was not expected.  I didn't think I'd be able to match my numbers while sick, let alone beat them, now 3 sets of 3 with 230.  The rest of the workout was an improvement too, the overhead press combo surprised me.  Good workout!

Conditioning

This workout isnt in my program, however, my gf asked me if I wanted to workout and I never turn that down.

100 KB Swings - 50
50 Box Jumps - 37 inches
100 Double Unders

1 minute Row
1 minute travelling lunges
1 minute burpees
1 minute travelling lunges
1 minute marpo
1 minute travelling lunges

Good, sweaty as hell workout!

Bench + Arms

Bench Press
warmup
135x8
work sets - 3x8.....180

Supersets
DB Skullcrushers - 3x8......35s
Double Bi Curl - 22.5x8, 27.5x8, 8

DB Curls - 3x8.....22.5s
DB Hammer Curls - 3x8.....22.5s

Overhead Rope Extension - 3x10......47.5
Rope Pushdown - 3x10.....47.5

BB Wrist Curl - 3x12.....45

Legs + Random

Hip Thrusts
135x10
225x10
275x10
315x10
365x10
405x8

Prowler Countdown, starting at 360
Time - 8:40

Superset
Hang Power Cleans - 135x8, 6, 6
KB Overhead Carry - 50s for 3 sets, as far as possible

Hanging Leg Raises - 10, 8, 8

Wow, 405 for 8 reps, that was really heavy but also felt amazing.  The countdown is simple, push prowler across gym at 360, take one plate off and keep going until you are down to just 45 pounds, so 8 sets total....felt good.  The overhead carry with the kettlebells was really tough, I didn't walk too far.  Good workout!

Bench + Back

Bench Press
warmup
135x5
135x2
185x3
wok sets - 3x5......210

Weighted Neutral Pullups - 3x5.....55

Cable Row - 3x8.....180

Superset
Wide Pullups - 3x10
TRX Row with hold - 10, 8, 8

Reverse Fly - 3x15.....7.5

Bench felt tough but strong.

Legs

High Leg Press
90x10
270x10
450x8
540x8
630x6

Bulgarian Split Squats - 3x10.....50s

Sumo Deadlifts (resetting)
135x8
185x6
225x6
275x6
275x6

Leg Extension, hold at peak contraction - 3 sets at 90 for 30 seconds

Awesome workout.  The deadlifts felt great, even better than last time, 275 was still light and I was very tempted to go to 315 but I wanted to stay conservative.

Bench + Push

Bench Press
warmup
135x5
135x2
185x3
205x2
work sets
230x3
230x3
230x2
230x2
230x2

DB Bench Press
80sx6
90sx6
90sx5

Supsert
DB Military Press - 40sx6, 5, 5
DB Push Press - 40sx6, 3, 3

DB Incline Neutral Bench Press - 3x6....60s

Cable Flies - 3x15.....30

One of these days my bench will improve, rest of routine went amazing.

Bench + Arms

Final Day of new program.

Bench Press
135x5
135x3
work sets - 3x8.....175

Supersets
Overhead Rope Extension - 52.5x8, 57.5x8, 62.5x8
DB Rotating Curls - 30sx8, 35sx7, 40sx8

Incline Curls - 3x8.....25s
Double Bi Curl - 3x8.....17.5

DB Skullcrushers - 35sx8, 6, 6
Pushdown - 3x10....47.5

BB Wrist Curl - 3x12......45

Legs + random

Day number 4, it will start with a leg exercise, something different than day 2, and end with random stuff, most likely will include some form of weighted carry, jumping, prowler, or some combination there of.

Tabata Hip Thrusts from floor, holding top position during 10 second rest period
59 total reps

Superset
Prowler Drag (set 1 with 180, next 3 sets with 270)
Overhead Carry length of gym - 100 lbs (4 sets)

TRX Side Jumps - 3x8 (per leg)
5 Box Jumps at 37 inches

Deadbug - 3x10

That was kind of fun.  I knew I wanted to do hip thrusts today, but my back was so sore from the deadlifts (in an awesome way) that I decided to a burner I got from online.  Boy did it ever burn, different than the hip thrusts off the bench, but still in the hips and parts of the glutes.  The first superset, dragging the prowler without the waist belt burns the grip more than the legs, which is what I was going for.  The overhead carry was shakey but I'll need to go heavier next time, still not easy.  The next superset was harder, the side jumps on the TRX were really tough, got my legs and lungs going, made them feel heavy for the box jumps.  Fun to have a different challenge.

Bench + Pull

Day 3, bench press then hammer my back.

Bench Press
135x5
135x3
185x5
work sets - 3x5......205

Weighted Chinups - 3x5......50

Chest Supported Single Arm Row
90x8
115x8
135x8

Superset
Wide Neutral Pullups - 3x10
Standing Cable Row - 67.5x10, 75x10, 10

Face Pull - 3x15......57.5

I am sore almost everywhere!

Legs

Day 2 of new program, hammer my legs

Single Leg Squats - 3x12 at level 10

High Leg Press
270x15
360x15
360x15

Sumo Deadlift (touch and go)
135x12
185x12
225x12
225x12
short rest, then 5 conventional deadlifts with same weight, resetting

Superset
Leg Extension - 3x12.....165
Travelling Lunges - 3x12

Good workout, the deadlifts mostly, my back is finally starting to loosen up, 225 for sets of 12 is tough on any day, my back felt a little tight but expected after being away from them for so long.  The conventional deadlifts, they felt great, at times I wonder if better than sumo, which they normally do not.  Pleased with workout!

Bench + Push

So I started a new program, this is day one.  While I can do squats and deadlifts, I can't go as heavy as usual, so I am putting a focus on my very frustrating lift, the bench press.  This is a self designed high bench frequency program, a 5 day split with bench appearing on 3 of them.  Always fun starting a new program.

Bench Press
warmup
135x5
135x3
185x3
205x3
work sets
230x3, 3, 2, 2, 2

Spoto Press - 3x3.......205

Superset (without re-racking the bar)
Military Press - 95x8, 8, 6
Push Press - 95x5, 4, 4

Incline Neutral DB Bench Press - 3x6......55s

Cable Flies - 3x15......27.5

Today, bench and all upper pushing exercises.  The 5x3 bench was identical to last time, very heavy on each set.  The superset burned like crazy, could barely get those lockouts on the push press by the end.  Good workout.

Conditioning

3 Rounds, untimed
30 double unders
10 burpees
20 KB Swings - 50

Row - 150 metre sprints - 28 seconds, 29 seconds, 30 seconds

Prowler Sprints - 4 sets with either 135, 180, or 225, paired with travelling lunges the distance back

Sweaty workout with my better looking half, prowler part at the end was very tough and lung exhausting.  She did a leg workout then we joined up for the prowler pairing.

Legs

Pause Bulgarian Split Squats
95x3
125x3
155x3
155x3

Sled Press
360x10
380x10
400x10

Superset
TRX Hamstring curl - 3x15
Sumo Deadlifts - 3x15......135

Leg Extension hold at peak contraction - 3x30 seconds at 85

Good workout!

Upper Body

HS Bench Press
90x10
110x10
drop set (130x10, 110x6, 90x6

Neutral Pulldown
120x10
140x10
drop set (140x10, 120x5, 100x5)

Superset
Reverse Pushdown - 3x10....52.5
Pushdown- 52.5x10, 8, 6

DB Curl - 3x10....25s
Double Bicep Curl - 3x8.....17.5

Wrist Curl - 115x10, 130x8, 7

Upper Body

Bench Press
warmup
135x5
135x2
185x3
205x3
work sets
230x3
230x3
230x2
230x2
230x2

Spoto Bench Press - 3x3.....195

Single Arm Cable Row - 52.5x8, 62.5x8, 8
Extended set - 52.5x6, 62.5x5, 5

Pallof Press (bar) - 3x8......32.5

Reverse Cable Fly - 3x12....7.5

230 was heavy, hopefully I get more overall reps next time.