[Feature boy]

Tuesday, March 11th: Bench

Bench press
40 kg x 5
60 kg x 5
70 kg x 5
85 kg x 3
80 kg x 5
82.5 kg x 3
85 kg x 2
80 kg x 3
70 kg x 8

My bench sucks worse than a 20-dollar hooker...

Strict OHP
50 kg x 6
50 kg x 6
50 kg x 6

Dips
BW x 5
+20 kg x 5
+20 kg x 4
+20 kg x 5

Barbell complex:
3 rounds @ 30 kg

Reduced rest times to 1 minute, it killed me good. Hence only 3 rounds...

[Feature boy]

Thursday, March 13th: Squat 'n' shiz

Just felt like doing more of a full-body workout, don't know why...

ATG squat
40 kg x 5
60 kg x 3
80 kg x 3
90 kg x 3
100 kg x 3
100 kg x 3
100 kg x 3
80 kg x 8

I have back squatted twice in the past 5 weeks. Bullshit... Need to get my shit together again.

Dips
BW x 10
BW x 10
BW x 10

Bent-over row
60 kg x 6
65 kg x 6
70 kg x 6
60 kg x 10

Barbell complex
3 rounds @ 30 kg

[Feature boy]

Sunday, March 16th: Pull

Deadlift
60 kg x 3
100 kg x 3
130 kg x 3
145 kg x 3
145 kg x 3
145 kg x 3
145 kg x 3
145 kg x 3

These weren't all that snappy today, the weight felt a bit heavy. Oh well.

Bent-over row
60 kg x 6
70 kg x 6
70 kg x 6
70 kg x 6

Chin-ups
BW x 6
BW x 6
BW x 5

Ab wheel rollouts (from the knees)
BW x 7
BW x 7
BW x 7

[Feature boy]

Tuesday, March 18th: Bench

Pause bench (2 sec. pause)
40 kg x 3
60 kg x 3
70 kg x 3
70 kg x 3
70 kg x 3
70 kg x 3
70 kg x 3

Strict OHP
50 kg x 6
55 kg x 5
55 kg x 4
50 kg x 7

Need to warm up better for this one...

Dips
BW x 12
BW x 10
BW x 8

Barbell complex
4 rounds @ 30 kg

[Feature boy]

Thursday, March 20th: Squat

ATG squat
40 kg x 5
60 kg x 3
80 kg x 3
102.5 kg x 3
102.5 kg x 3
102.5 kg x 3
102.5 kg x 3
102.5 kg x 3

Front squat
60 kg x 3
70 kg x 6
70 kg x 6
70 kg x 6

Ab whell rollouts (knees)
BW x 8
BW x 8
BW x 8
BW x 8

[Feature boy]

Friday, March 21st

Strict OHP
30 kg x 5
40 kg x 3
50 kg x 3
60 kg x 3
65 kg x 2 [PR]
65 kg x 1 ugly ass rep
60 kg x 3
60 kg x 3
50 kg x 8
40 kg x 10

Dumbell bench
20 kg x 8
25 kg x 8
25 kg x 8
25 kg x 8

Chin-ups
BW x 5
+5 kg x 5
+5 kg x 5
BW x 5
BW x 5

[Feature boy]

Sunday, March 23rd

Deadlift
60 kg x 3
100 kg x 3
120 kg x 1
140 kg x 1
150 kg x 1
160 kg x 1
170 kg x 1
175 kg x 1

Front squat
40 kg x 3
60 kg x 3
80 kg x 3
85 kg x 3
85 kg x 3
85 kg x 3

[Feature boy]

Tuesday, March 25th

2 second pause bench
40 kg x 3
60 kg x 3
70 kg x 3
72.5 kg x 3
75 kg x 2
77.5 kg x 1
77.5 kg x 1
60 kg x 10 (touch & go)
60 kg x 10 (touch & go)

Pendlay row
40 kg x 5
60 kg x 5
65 kg x 5
70 kg x 5
75 kg x 5 [PR]
70 kg x 5

Dips
BW x 12
BW x 12
BW x 12

[Zerocrew1984]

still BOR more than me eh.

bastard.

[Feature boy]

Thursday, March 27th

ATG squat
40 kg x 5
60 kg x 3
80 kg x 3
90 kg x 3
100 kg x 3
105 kg x 3
110 kg x 1
110 kg x 1
100 kg x 3
90 kg x 3

Romanian deadlift
60 kg x 8
70 kg x 8
80 kg x 8
85 kg x 8

Ab wheel rollouts (knees)
BW x 10
BW x 10
BW x 10