Week 1. Day 1.

BW: 97.7

Squat/Press.

Training is simple for me. Today revolves around High bar Squat and (military) Press. It generally includes several accesory exercises, including (but not limited to), RDL, High Pull, Chin up, Dips, Tricep Extension, Pendlay Row, Back Extension.

Anywho...

PWO: 25g of Creatine.

1 min of rowing, medium intensity.

High Bar Squat

WUP:5x60, 5x80, 5x100, 5x120, 3x140, 1x160, 1x170 (PR actually)
1x180 (PR)
3x165 ,PPF(Bounced out of the hole on my toes fell forward and landed back in the hole)
4x160 PPPP
4x160 PPPP
3x140 PPP (3 sec Pause)
2x140 P,P,F (3 sec Pause)

Military Press

WUP: 5x20, 5x40, 5x50, 5x60, 2x70, 1x80
1x90 (PR)
1x95 (PR)
5x80 PPPPP
5x80 PPPP P*
5x75 PPPPP
5x75 PPPP P*

*(involved leg drive)

RDL : 10x90, 8x90, 6x90

Chinup: 10,10,10

Dips: 10,10,10

Back Extension: Red Band 8,8,8 (double loop around the base ~25kg resistance)

Cable Row: 5x97, 5x87, 5x87.

Stretching

2min Ant. Hip (Couch stretch)

2min Hamstring

3min Deep Squat

2min Banded Distractions? 

Post workout: Shitloads of Chilli Con Carne.