20/07;
Squat
90kg x 6 x 2@7
100kg x 6 x 2@7-8
Working on fixing a hip issue which has been hanging around on and off since late last year.
1ct Bench
70kg x 6 @7
75kg x 6 @8 x 2
Tripushdown
23kg x 12 x 4
21/07;
Row
65kg x 13 + 5 x 4 + 4
Barcurl
20 x 12 x 4
lat pull
40 x 15 + 12 x 3 + 10 x 2 in 8 mins
Planks and V-sits
45/30secs in 8 mins
20 mins LISS on assault bike
22/07
OHP
47.5 x 6@7
50 x 6@9 - rushed into this set and mis-grooved the last rep so @9 for this
50 x 6@8 - better
RDL
75 x 8@7
80 x 8@8 x 2 - hip stayed happy
TAG bench (myo)
70 x 12 + 4 x 2 + 3 overshot a bit here so didn’t get too far
65 x 8 (for fun)
curl
22.5 x 12 x 4
tripushdown
25 x 12 x 3
23 x 12
24/07
Dead w/belt
125 x 6@7
130 x 6@8 x 2
2ct incline
55 x 8@7
57.5 x 8@8 x 2 - short rests
2ct leg press (myo)
137 x 12 + 5 x 5
tripushdown
23 x 12 x 4
curl
20 x 12 x 3
25 x 12
Fast session with quick rests as short on time.
27/07
Squat w/belt
140kg x 1@8
115kg x 6 x 3@8
3mins rests each
1ct bench
95kg x 1 @8(maybe lower)
72.5 x 6@7
77.5 x 6@8 x 2
row
62.5 x 14 + 5 x 5
curl
25 x 12 x 4
triropepull
18 x 12 x 3
23 x 12
20mins LISS on rower - fallen off the conditioning wagon a bit last week 
29/07
OHP w/belt
62.5kg x 1@8.5
52.5kg x 6@8 x 3
SLDL
90kg x 8@7
100kg x 8@8 x 4
definitely took the full three minutes rest for these
CGBP myo
60kg x 12 + 5 x 3 + 4
curl
25 x 12 x 4
tripushdown
25 x 12 x 2
23 x 12 x 2
30/07
DB row
17kg x 15 x 5 (8mins)
Planks/V-sits - 60/30secs (8 mins)
HIIT on stationary bike (20mins)
31/07
Dead w/belt
155kg x 1@8
130kg x 6@7 (under)
135kg x 6@8 x 2
Incline (TAG)
47.5kg x 8@5-6
52.5kg x 8@7
60kg x 8@8 x 4
2 mins rests
curl
25 x 12 x 4
cablepushdown
25 x 12 x 2
23 x 12 x 2
01/08
DB row
17kg x 15 x 5 (8mins)
Hanging knee raise x 8 x 2
Plank x 1min x 2 (6mins)
03/08
Squat w/belt
142.5kg x 1
117.5kg x 6 x 3 - widened stance slightly on last set, felt better. Left side caving still
1ct Bench
100kg x 1
75kg x 6 - undershot (again)
77.5kg x 6 x 2
Row
62.5kg x 14 + 5 x 5
curl
25 x 12 x 5
cable pushdown
23 x 12 x 5
06/08
OHP w/belt
65kg x 1
50kg x 6
52.5kg x 6 x 2
SLDL
85kg x 8
90kg x 8 x 4 (short rests)
CGBP
60kg x 15 + 5 x 4 + 4
curl
20 x 12 x 2
25 x 12 x 3
cablepushdown
18 x 12 x 2
23 x 12 x 3
Minimal rest periods throughout as needed to get this done in about an hour
8/08
Dead w/belt
155kg x 1
135kg x 6 x 3
TAG Incline
52.5 x 8
60 x 8 x 4
rushed through these and probably overshot the last set a bit
Leg press
147 x 14 + 5 x 4 + 3
Cablepushdown
18 x 12 x 2
20 x 12 x 3
Nice log, I’m going to start mine next week when back from visitant family.
I also had a hip issue (Searing pain when I tensed my hip during Squat/bench/dead and general soreness all the time) that lasted around almost a year, I was running and weight training. I eventually just took 4 weeks off of training at the start of this year and it went, I eased back in to training over 2-3 months. No idea what it was, and it may have gone even if continued training smartly. Who knows. I just know it was frustrating as hell and my progress was awful. I haven’t been running much this year at all though.
10/08
squat w/belt
150kg x 1
120kg x 6 x 3
1ct bench
100kg x 1
77.5kg x 6 x 3
row
65kg x 14 + 5 x 5
curl
20 x 12 x 3
25 x 12 x 2
cablepushdown
20 x 12 x 5
12/08
OHPw/belt
65kg x 1
52.5kg x 6 x 3
SLDL
90kg x 8
100kg x 8 x 4
CGBP
65kg x 12 + 5 x 5/6 (not sure if I did 5 or 6 sets…myorep haze)
curl
25 x 12 x 3
20 x 12 x 2
pushdown
20 x 12 x 5 (superset with curls)
14/08
Dead w/belt
160kg x 1
140kg x 6 x 3
Tag Incline
55kg x 8
57.5kg x 8 x 4 (minimal rest ~90secs)
Leg press
147.5kg x 14 + 5 x 4 + 4
bar curl
20kg x 12 x 5
cablepushdown (all superset with curls)
18 x 12
23 x 12 x 4
17/08
Squat w/belt
120kg x 5
125kg x 5 x 2
1ct Bench
82.5kg x 5
85kg x 5 x 2
Row
70kg x 10
72.5kg x 10
Low stress week
19/08
Dead w/belt
135kg x 5
142.5kg x 5 x 2
OHP w/belt
52.5kg x 5
55kg x 5 x 2
303 squat
65kg x 10
70kg x 10
80kg x 10
Low energy throughout today, had to undershoot a bit
21/08
Squat no belt
120kg x 4
125kg x 4
127.5kg x 4
Floor press
80kg x 4
85kg x 4
87.5kg x 4 - limited options in my gym for overload bench
Rack pull
130kg x 4
140kg x 4
150kg x 4 - slightly above mid-shin, difficult to get a good position on the rack available
24/08
Squat w/belt
140kg x 1
112.5kg x 5 x 5 - 3 mins rest each set, single didn’t move as well as I’d hoped and hip was complaining a lot during warmups but the volume sets felt good like my technique was holding together well
1ct bench
95kg x 1
75kg x 5 x 5 - pretty much exactly like the squat; rough single, was hoping for a bit more but good backoffs, technique feeling decent. Short rests here
Row
60kg x 10
65kg x 10
70kg x 10 x 2 - enjoyed these but feel quite weak on them, definitely @9 on the second set
26/08
Dead w/belt
160kg x 1
127.5kg x 5 x 5 - single moved really well, don’t think I’ve been getting enough air in at the start on deads so was focusing on that and it seemed to have an impact, did the first couple of reps of each volume set DOH then hooked the rest
Press w/belt
65kg x 1
52.5kg x 5 x 5
303 squat
70kg x 10
80kg x 10
90kg x 10
87.5kg x 10 @9 for sure here
Minimal rests for everything (2-3mins) but still a pretty long session for three movements also doing three days instead of recommended four, thinking maybe something else would be more appropriate right now… will see how it goes