Last night I deadlifted... I really love deadlifts but I was not keen on them last night.

Sumo DL 3x5 @ 225,235,245 (I did lots of warm up sets up to this of course)

Sumo DL from deficit (just working on form) 3x5 @ 115,165,165

Front squat 3x6 @ 100,105,110

A1 DB bulg split squats 3x8 each leg @ 25s in each hand all sets
A2 Landmines 3x6 each side @ bar + 10, 12.5, 12.5

B1 DB swings 2x15 @ 40,40
B2 calf stretch 2x30sec

Tuesday

Took it easy on close grip today... hit my numbers but didn't push it after Sunday...

CGB 3x10 @ 70,75,80
CGB 2bd 3x6 @ 95,100,105
A1 CGB 3bd 2x6 @ 110,115
A2 DB rows 3x8 each side @ 30,35,35
B1 scap pushups 3x10
B2 head supported rows 3x10 @ 25s all sets

Monday...

Well, the high bar squats are feeling stronger than they were in January when I ran this program... but I still don't love them :)

High bar squats 3x8 @ 165,170,180

Reverse lunges 3x6 each side @ 25s,25s,30s

Speed dls 6x2 w 45 sec between @ 190

Pallof presses 3x10 each side with bands

adductor stretches

Squats 5x3 @ 200,210 (belt only), 220,230,240 (belt and wraps)

A1 stiff leg DLs 3x6 @ 175,185,190

A2 yoga plex 3x6 each side

B1 single leg hip thrust 3x8 each side @ 8lbs all sets

B2 wall march 3x6 each side

B3 ab fall outs 3x8

C1 heel to butt 2x30 sec

C2 seated 90/90 2x30 sec

Saturday night I felt horrible. Not sure what was wrong, but I went to bed just after 9pm. I felt decent Easter morning but then was just exhausted all day. I felt like I could have slept all day long, despite the amazing weather. Went to the gym Sunday at 5pm... things did not go well. Maybe I've been pushing it with bench too much or maybe I was worn down and tired or sick.

legs up 3x5 @ 95,105,110 (did 4)

legs up 2bd 2x5 @ 115,120 (did 4)

(I think I did these numbers last week actually, that's how weak I was feeling)

A1 chins 5x3 with assistance but did pauses at bottom

A2 DB incline press 4x8 @ 22s, 25s, 25s, 25s

B1 side planks 3x20sec

B2 rotators with bands 3 sets internal and external

Then did a bit of cardio type work while I waited for some of the guys to finish with my boards.

More catch up...
Thursday

Sumo dls 5x5 @ 205,215,225,230,235
Front squats 3x6 @ 95,100,105
A1 DB Bulgarian split squats 3x8 each leg @ 25s each hand all sets
A2 landmines 3x6 each side @ bar + 10
B1 DB swings 2x15 @ 40 all sets
B2 calf stretches 2x30sec

Friday
Speed bench 9x3 @ 70 plus bands
3bd 5s @ 95,105,115,125,135,145,150(comp grip on last set)
A1 DB bench 3x8 @ 25s, 28s, 30s
A2 pullups 4x3 w assistance
B1 2pt row 3x10 @ 25s each hand all sets
B2 1 arm pec stretch 2x30 sec each side

quick update so I don't get too far behind

Rest day Monday - too busy with the kids activities and sometimes, something has to give.

Tuesday - squats

high bar squats 3x8 @ 155,165,175
reverse lunges 3x6 each leg @ 25s all sets
speed DLs 6x2 w 45 sec @ 180
pallof presses 3x10 each side with bands
adductor stretch

Wednesday - CGB

CGB 3x10 @ 70,75,80
CGB 2bd 3x6 @ 85,95,105
A1 CGB 3bd 2x6 (did 3rd set) @ 110,115,120
A2 DB rows 3x8 each side @ 30 all sets
B1 scap pushups 3x10
B2 head supported rows 3x10 @ 25s in each hand all sets
B3 overhead press 3x8 @ 45,50,50

Sunday... boy am I sore!

Well, it's Monday, so I am less sore today, but yesterday I was crazy sore!

Legs up bench 5x5 @ 85,90,95,100,105
Legs up 2bd 3x5 @ 110,115,120
A1 chin ups 5x3
A2 incline DB press 4x8 @ 25s all sets
B1 plank 3x20sec per side
B2 rotators 4 sets