Week 1. Day 6.

BW: ? Probably ~ 98

DL/Bench.

After skipping 2 sessions, i'm back. The paused squats destroyed my Adductors, so i was out Sunday, and monday. Saturday's excuse was lethargy. DL/Bench today, probably won't be front squatting till next week. Haven't DL in 2 weeks, haven't Benched heavy in 4 after my shoulder strain. Won't be benching heavy till i can sleep on my left side again without the shoulder feeling like Arse. SP>BP anyway.

PWO: Leisurely drive to the gym

Deadlift

WUP:5x60, 5x80, 5x100, 5x120, 3x140, 2x160,
4x180 PFPPP (I pulled up the 2nd rep before i was ready and fell forward, then jumped back on the pony) 
4x180 PPPP (Last rep crawled from the knee to lockout, but i locked out so nyeh)
1x180 PF (call it i guess)

Bench Press

WUP: 5x20, 5x40, 5x60, 5x80
6x100 PPPPPP
6x100 PPPPPP
5x100 PPPPP
3x100 PPP

Pendlay Rows : 5x90,5x90, 5x90

Chinup: 12,10,9

Dips: 10,10,10

Back Extension: 24kg KB 10,10,10

Skipping: 50sec/10 sec rests intervals, 4 times.

Stretching

4min Deep Squat
2min Banded Distractions? 
2 min Hamstring stretch on the captains chair.

Post workout: Shitloads of Chilli Con Carne. 20g of creatine. 20g of BCAAs.