• RLESS: 5x5@115lb
• Bench: 5x5@140lb
• Stepouts: 3x6
• Row: 3x5@80lb

• RLESS: 5x5@110lb
• Press: 5x5@40lb
• Deadlift: 1x5@260lb
• Stepouts: 3x6

• RLESS: 5x5@105lb
• Bench: 5x5@135lb
• Stepouts: 3x5
• Pullups: 10

• RLESS: 5x5@100lb
• DB Press: 5,5,2,3,2@45lb
• Deadlift: 1x5@260lb
• Pullups: 10
• Stepouts: 3x5

• RLESS: 5x5@95lb
• Bench: 5x5@130lb
• DB Row: 5x5@75lb
• Stepoutss: 3x5

• RLESS: 5x5@90lb
• DB Press: 5x5@40lb
• Deadlift: 1x5@255lb
• Pullups: 1x10

• RLESS: 5x5@85lb
• Bench: 5x5@40lb

• RLESS: 5x5@80lb
• DB Press: 5x5@37.5lb
• Deadlift: 1x5@250lb
• Banded lateral steps: 3x5

• RLESS: 5x5@75lb
• Bench: 5x5@125lb
• DB Row: 5x5@70lb
• Banded lateral steps: 3x5

• RLESS: 5x5@70lb
• DB Press: 5x5@35lb
• Deadlift: 1x5@245lb

• Squat: 5x5@150lb
• Bench: 5x5@120lb
• DB Row: 5x5@65lb

Squatting hurt my left knee. I tried to focus on proper foot placement (parallel, knees tracking feet) and not squatting too low. It didn’t hurt after that.

• Squat: 5x5@145lb
• DB Press: 5x5@30lb
• Deadlift: 1x5@235lb

• Squat: 5x5@140lb
• Bench: 5x5@115lb
• DB Row: 5x5@60lb

• Squat: 5x5@145lb
• DB Press: 5x5@25lb
• Deadlift: 1x5@225lb

• Squat: 5x5@135lb
• DB Row: 5x5@55lb
• Pullups: 5

• Squat: 5x5@135lb
• Bench: 5x5@95lb
• Row: 5x5@95lb

• Squat: 5x5@185lb
• Bench: 5x5@105lb
• Row: 5x5@135lb (failed)

• Squat: 5x5@200lb
• Superset
  • Bench: 5x5@55lb
  • Pullups: 5x5@17.5lb
• Row: 5x5@135lb - failed this. I skipped 130lb because 135 is easier to rack. Also rows after pullups is hard.

• Squat: 5x5@195lb
• Press: 5x5@10lb
• Deadlift: 3x5@245lb

• Squat: 3x5@195lb - knee felt weird so I stopped
• Bench: 3x10@45lb
• Row: 5x5@125lb
• Press: 3x5@5lb

• Squat: 5x5@190lb
• Deadlift: 1x5@245lb
• Pullups: 5x5@15lb

• Squat: 5x5@185lb
• Bench: 5x5@45lb
• Row: 5x5@120lb

• Squat: 5x5@180lb
• Deadlift: 1x5@235lb
• Pullups: 5x5@12.5lb

• Squat: 5x5@175lb
• Bench: 5x5@50lb
• Row: 5x5@115lb

• Squat: 5x5@170lb
• Deadlift: 3x5@225lb
• Pullups: 5x5@12.5lb (failed on the very last rep)

Back to work

• Squat: 5x5@165lb
• Bench: 5x5@45lb
• Pullups: 5x5@10lb

Strained my back squatting on Saturday, so I took a few days off and started light again. I think I’m squatting too low and losing proper form at the bottom. Gotta stretch more and be more careful.

• Squat: 5x5@135lb
• Bench: 5x5@55lb
• Pullups: 5x5@7.5lb

Shoulder is finally feeling good enough to bench (just the bar).

• Squat: 5x5@160lb
• Bench: 5x5@45lb
• Row: 5x5@105lb

• Squat: 5x5@155lb
• Deadlift: 3x5@215lb
• Pullups: 5x5@5lb

• Squat: 5x5@150lb
• Row: 5x5@100lb
• Pullups: 5x5@5lb

• Squat: 5x5@145lb
• Pullups: 5x5@2.5lb
• Deadlift: 1x5@205lb

Starting slow, since I’m out of shape. Modified, since I can’t Bench or Press.

• Squat: 5x5@135lb
• Row: 5x5@95lb
• Pullups: 5x5@0lb