Oh I am so very worn down

Kept it light and didn't even consider pushing it a bit...

high bar, super narrow stance squats 5x5@ 135,140,145,150,155
Rom DLs 3x6 @ 135,145,155
Bulg split squats 2x20 each leg @ 25 each set
anterior loaded step ups 1x8 each leg, 1x10 each leg @ 45 all sets
hypers 2x15 with 5 sec pause at top
3 sets abs

body implemented deload

My body is angry...

Legs up 4x4 @ 85,95,100,105
Legs up 2bd 4s @ 110,115
Legs up 3bd 4s @ 120,125
Tried 130 and only got 2... eek!
Cosgrove's evil 8 w 65lbs, 70 for the set of 2 and 75 for last set of 1s
Bent over rows 3x8 @ 75 all sets

fri and sat

Bench
Speed bench 9x3 @ 80 plus bands
2bd 3x5 @ 110,120,130
3bd 2x5 @ 130,135; 2x3 @ 140,145
Pause bench 2x8 @ 65,75
Abs

Squats
Squats 4x4 @ 205(belt), 215,225,235(belt & wraps)
Polish pulls 4 @ 145,165,175,185
Suitcase dls 3x10 each side @ 75 all sets
Hypers 2x8 with 5 sec pause
Cressey split squats 1 per side 30 sec per side
Abs

Deadlifts

Sumo DL 3x10 @ 205,215,225
Front squat 4x8 @ 75,85,95,100
Kneeling barbell hip thrusts 2x15 @ 85,85
Pfister hypers 3x15 @ 9kg ball each set
4 sets obliques

catching up... last 2 days

Monday
Squats 3x8 @ 160,170,180
Wide grip DLs (not quite wide as snatch grip) 3x6 @ 185,205,220
lunges 3x10 each leg @ 30,40,40
band hypers 3x15
5 sets abs

Tuesday
CG bench 2bd 4x6 @ 85,95,105,115
CG bench 3bd 2x6 @ 120,120
bent over rows 2 sets
front raises 3 sets
seated rows 2 sets
assisted pull ups (wide grip) 2 sets
4 sets abs
rear delts 3 sets

Bench 2bd 5x5 @ 105,115,120,125,130
3bd 3x5 @ 130,135,140
4bd 3x5 @ 140,145,150
5bd for fun 5 @ 160
Assisted chins, close grip lat pulldowns and abs

dec 11

Squats
5 @ 135
3 @ 155
5 @ 185
5 @ 195
5 @ 205, 215, 225 all with belt

Stiff leg dls 3x8 @ 155,165,175
GHRs 3x10 @ 9kg
Hypers 3x10 @ 25 held at top of head
5 sets abs

dec 10

Speed bench 9x3 @ 75 plus monster minis
3bd bench 3x3 @ 125,135,145
4bd bench 3x3 @ 150,155,160
Rotators, biceps, face pulls and obliques

My food hasn't been flawless for sure. It is the difficulty I have when I follow WW because I can find ways to eat crap and stay within my points. I know my version of eating poorly is still better than most peoples version of decent eating but not good enough for me. I won't be counting points long... just enough that I have mastered the new program.

deadlifts Dec 8

Warm ups as per normal - mobility work and stretching plus light dls

sumo DLs 3x10 @ 195, 205, 215
speed sumo DLs 20x1 @ 175
hypers 3x25 no weight
several sets of abs
glute activation

Rest on Thursday Dec 9.

dec 7

Cg bench 5x5 @ 85,95,100,105,110
Seated shoulder press 6s @ 15s, 20s, 25s x 3 sets
Side raises 3x15 @ 5s
Assisted chin ups (neutral grip) 3 sets
Cg lat pulldowns w fat gripz 3 sets
4 sets abs

squats

Warm up was using the stick and mobility work plus a bit if glute activation.

Squats 3x8 @ 155,165,175
Deadlifts from deficit 3x8 @ 175,185,195
Step ups 3x8 each leg @ 35,40,40
Good mornings 3x10 @ 95,105,105
Single leg hip thrusts 3x10 each leg
4 sets obliques

not much, but better than nothing

Was supposed to be a bench day but it was a long day and I was too tired to go by the time 8pm rolled around.
Push ups 3x10
Pull ups about 15 total in doubles and triples
Pull aparts 1x20, 1x15
Pushdowns w band 3x20

Also went swimming with the kids earlier today.

squats and a smashed droid

Warm-ups included mobility work and knocking a bar with my head, off the rack and straight down on my phone.

Squats 5x5 @ 175,185,195,205,215 (last 3 with belt)
Speed dls 20x1 @ 170
2 sets reverse hypers
3 sets GHRs
4 sets abs

dec 3

Warm ups as per normal
Speed bench 9x3 @ 75 plus bands
2bd bench 4x3 @ 95,105,115,125
3bd bench 3x3 @ 130,135,140
Dips 3x4
Hammer curls 2x8 @ 15s
Abs 4 sets

my favourite

Warm ups included mobility work mostly
Sumo dls 10@185, 10@195, 12@205
Zercher squats 4x8 @ 95,105,115,120
Hypers 3x20 @ 10 held at head
Obliques 5 sets

Food has been good. Will check my weight Saturday.