Bench Press
135x8
155x8
185x8
205x6
225x2
205x6
135x12 form

Rafter Chin-ups
BWx10
25x7
35x5
45x3 15 sec x2 15 sec x1
25x6
25x4

Dips- on a big metal spool
25x11/10/10

Barbell Triceps Extensions
45x10
60x10
70x8
80x7

Bench Press
135x8
155x8
185x5
205x3x5
205x3x4

Inverted Row (with feet elevated)
1x20 pronated grip
1x15 supinated grip
1x15 pronated grip

Dips
55x8
70x3x6

This felt like a crappy workout, even though I progressed on bench and dips. I guess I just didn't have much energy for much volume. I don't know when I'll be able to do anything that remotely stresses my lower back. I was putting on shorts Monday when I lifted my leg I had a crazy intense pain permeate my tailbone region and I could barely get up. Its still sore. So that means no squats, deads, bent rows, etc (all the good stuff) for awhile. It blows. And the back thing happened after I woke up to terrible news...so that day really really blew.

Bench Press
135x5
155x5
185x3
205x2
225x1
235x1 PR
245x0
225x1
225x1
225x1
185x8
185x8

Overhead Press
135x3x5

Barbell Rows
135x10
155x8
185x6

Close-grip Bench Press
185x4x6

Decided to do a back dominant workout tomorrow or day after during rows so figured I better back off and save my back. PR in bench was nice...hopefully I'll be setting more over the next few months.

Squat
135x5
185x5
205x3
235x20

6-8 min break

RDL
225x2x10

That was a very brutal set. I didn't really feel like doing anything else.

a) Bench Press
135x8
155x8
185x5
205x6x4
3 Board
205x5
225x4
235x2
Close-grip
185x2x6

b1) Dips
55x8
70x6
70x5
70x4

b2) Rafter Chins
BWx10
25x3x7

Floor Triceps Extension
75x10
75x10
85x6

First time doing bench presses with any boards...just seeing what its like. The lockout is the toughest thing on the bench press for me (surprisingly) so I might start incorporating them more...even though I'm not a powerlifter.

Clean
115x3
115x3
135x3
135x3
135x1 (messed up on the other two reps)

Front Squat
135x6
185x5
205x5
225x4
245x1
225x3
225x3
225x2
185x8

Natural GHR
4x6
1 min. deep static stretch

Olympic Weight Swings
35x50

I was just messing around with cleans, seeing if I could get the form right. Hadn't done front squats in a long time. I'm going to start making them a regular part of my training again. My hamstrings are going to be killing me in a few days.

Deficit Deadlift (3" platform)
135x8
205x5
255x5
275x3
300x4x6

Deadlift
300x2
205x5 (messin with form)

Overhead Press
135x8
155x6
175x1
185x0
155x5
155x4
135x5 (push presses...tryin stuff out)

Superset:
Rafter Chin-ups
BWx3x10

Oly Weight Swings (like kettlebell swings)
35x2x20

a) Bench Press
135x8
155x8
185x5
205x6x3
135x20

b) Barbell Row
135x10
155x8
175x7
185x4

c) Dips
35x12
55x8
70x2x5

d1) Floor Triceps Extensions
75x10
75x10
85x7

d2) Barbell Curl
90x10
90x10
100x9

Weight: 182 lbs (on parents crappy scale)
Start time: 12:10pm End time: 1:32pm

Squat
135x5
155x5
185x5
225x20

Pull-overs
25x20

Romanian Deadlift
205x3x10

Barbell Hack Squat
135x2x10

I'm pumped I got 225x20.

Bench Press
135x8
155x8
185x5
195x6x6

Dips
45x8
55x7
70x3
35x10+2RP

Floor Triceps Extensions
65x12
85x3
65x10

Deficit Deadlifts (from 3" platform)
135x8
205x5
255x5
275x3
300x5x5 first set was overhand grip, others were mixed

Overhead Press (Military)
135x8
155x6
165x4
175x1 PR
185x0
155x5+1 Push Press
135x10

Barbell Rows
135x10
155x8
185x4
155x18 straps

a) Bench Press
135x8
155x8
185x5
195x6x5
205x3

b) Barbell Row
135x10
155x10
185x5x5
135x18

c1) Rafter Chin-up
BWx11/10/10/7

c2) Dips
45x12/10/9/11

d) Barbell Curl
80x2x10

Felt really strong in the bench. Dips were using two folding chairs. Barbell Curls were light cause I wanted to see if it wouldn't irritate my forearms..they still did.

Squats
135x5
155x5
185x5
215x20 BRUTAL

Stiff-legged Deadlift
215x12
255x4
Lower back was waay too fried to do any more.

Lying Leg Curl
70x15
95x9
80x10

a) Deficit Deadlift (from 3" platform)
135x8
205x5
255x3
275x3
300x8x3 mixed grip

b) Bench Press
135x8
155x8
185x5
195x6x3
205x2

c1) Dips
BW+35x10
BW+45x10/9/10

c2) Chin-ups
BWx10/8 (neutral, wide)
BWx10/8 (supinated, narrow)

d) Barbell Curls
105x8+3RP+4RP (some cheating on last few)

First time doing deficit deads, won't be the last. Dips are using two folding chairs with bags of cement to hold them down and a karate belt to hold the plates...pretty ghetto but it works. Overall a good session.

a) Bench Press
135x10
155x8
185x6x5
205x4
205x2

b) Pendlay Row
135x10
155x8
185x6
185x5
155x8
155x7

c1) Military Press
135x3x8

c2) Rafter Chins (middle set was close grip chin, others were neutral)
12/10/7

d) Chair Dips (kinda wobbly...much harder than normal dips)
BWx10+6RP+5RP

Squat
135x5
155x5
185x5
205x20

Stiff-Legged Deadlift
205x12
225x10
255x8

First time using chalk...its amazing. The bar didn't even try slipping out of my hands in RLDLs...never could have done it without straps otherwise.