Do or do not, there is no try (my path to…….)

[scwot]

M4 wk3
weds
-Bench 3x2
130x2x3@9+

-Press
70x2x6@7

thurs 3x2
-Squat 5x3
210x2@9.5+
205x2@9+/9.5

-Speed d/l
140x1x15 30sec clock

sat
-Press
82.5x1, 85x1 82.5x2@9+/9.5+

-Bench
112.5x2x6@7

sun
-Deadlift
250x1 (bit of a soft lockout, but I'm calling it)
Tried mix hook grip and was ok except ripped a callous off which I've done before using normal mixed

[scwot]

Bench 125x1, 115x5, CG 107.5x5
speed 95x3x7, 90x3x3, 1min clock

Squat 200x1, 180x5
speed 130x2x10, 1min clock

Leg ext 25x10x3

[scwot]

Deadlift 220x1, 200x5
speed 140x1x15, 30sec clock

Pull-ups 5433
Row mach 45x10x3
Curls 30x8x3
Calfs smith mach+30x12x2
Leg curls 32x10x3

[scwot]

Fsq 140x1, 125x3x4
Press 77.5x1, 70x5
DB shoulder press BB style no lockout 18x8/6, 16x8
Lat raise 7x12x3
Leg curl 32x12x3 st4 pad2
Leg ext 25x12x3 st4 pad1
LTE bar+20x12x3
Calfs smith+30x14x3

[scwot]

tues
Bench 100x8x2, 95x6ish
DB bench 20x10x3
Chins 5543
Curls 12x10x3

weds
Wide squat, flats 190x1, 180x3x3, no belt 160x8
Leg curl 32/34.3/32x14
Sumo dl 180x1x5

today
Press 82.5x1 75x3, 70x5, 60x8
Btn press 40x6x2
Lat raise 8x12x3
DB shoulder pr 14x8x3
Skulld 8x12/8
Calfs smith+40x10x3 on step, floor 40x10x3

[scwot]

weds
DE bench 82.5x3x8
Rack lockout 145x1/2, 150x1, 155x1
Press 65x6x3
Inc row (seat 5) 12x10x3
BB curls 35x6x3

thurs
Paused squat 170x3, singles 180/85/90/95/97.5
Good morning 40/45/50/50x10
Leg curls 32/39/39/32x15 st3 pd2
Leg ext 32x10/10/15, 25x15
Hanging knee raise 3x6
Calfs smith+30x15x3

today
CG bench 107.5x3, singles 115/17.5/20/22.5/25
Tri pressdown v-grip 40.5x15x2, 36x15
Lat raises rear, fr, side 6kgx10x3 superset
Pull-ups 6x4
DB curl st7, 7kgx15x2, 8kgx15x2

[scwot]

mon
DE DL 15x1 140 (255@55%)
Good morning 80x5x3
Leg curls 45/52/59x7
Leg ext 39/45/52/59x7
Hanging knee raise 3x7
Calfs smith+60x8x4

weds
DE bench 85x3x8
Rack lockout 150x1, 155f, 145x2x2
Press 67.5x5x3
Inc row (seat 5) 14x12x3
BB curls 37.5x6x4

thurs
Def DL no belt 200x3, singles 210/20/25/30
Good morning 50x12x3
Leg curls 39x15x3 st3 pd2
Leg ext 32x15x3 st4 pd1
Hanging knee raise 3x8
Calfs smith+30x16x3

today
Pause bench 112.5x3, singles 120/22.5/25/27.5
Tri pressdown v-grip 40.5x15x3, 36x15
Lat raises rear, fr, side 7kgx10x3 superset
Pull-ups 555444
DB curl st7, 8kgx15x4

[scwot]

mon
DE Sq 125x2x10
Good morning 80x6x3
Leg curls 59x6x4
Leg ext 59x6x4
Hanging knee raise 3x9
Calfs smith+62.5x9x4

weds
DE bench 87.5x3x8
Slingshot 135x1x2, singles 137.5/40/37.5
Press 70x4x3 no belt
Inc row (seat 5) 16x12x4
BB curls 40x6x4

thurs
Pin Sq 185x3, singles 195, 202.5/7.5/10/12.5
Good morning 52.5x12x3
Leg curls 41.3x15x3
Leg ext 34.3x15x3
Hanging knee raise 10/10/8
Calfs smith+30x17x3

today
Pin bench from chest 110x3, singles 120/25/27.5/30/32.5
Tri pressdown v-grip 45x20, 40.5x15x2, 36x15
Lat raises rear, fr, side 8kgx10x3x3 superset
Pull-ups 6x5
DB curl st7, 9kgx15x3, +8ish

[scwot]

mon
DE DL 152.5x1x15
Good morning 82.5x6x3
Leg curls 61.3x6x4
Leg ext 61.3x6x4
Leg raise 7 knee 7 7
Calfs smith+65x9x4

weds
DE bench 90x3x8
Rack lockout 150x1, 142.5x2/3 - messed up technique, too low down towards chest
Press 72.5x4x3 no belt
Inc row (seat 5) 18x12x4
BB curls 42.5x6x3, 40x6

thurs
Rack pull 25kg plate mix grip 240x3 singles 255/65/72.5/77.5. Loist grip at 280
Good morning 55x12x3
Leg curls 43.6x15x3
Leg ext 36.5x15x3
Leg raise 8 knee 8 8
Calfs smith+30x18x3

today
Slingshot bench mid grip 125x3, singles 132.5/35/37.5/40/42.5
Tri pressdown v-grip 50/45/41/36x15
Lat raises rear, fr, side 8kgx10x3x3 superset
Pull-ups 66555
DB curl st7, 9kgx15x3, +8ish

[scwot]

tues
DE sq 135x2x10
Good morning 82.5x6x3
Leg curls 61.3x6x4
Leg ext 61.3x6x4
Leg raise 8 knee 8 8
Calfs smith+65x9x4

weds
DE bench 92.5x3x8
Slingshot pinky on ring 130x1 137.5x1x5
Press 75x3x4
Inc row (seat 5) 20x12x4
BB curls 42.5x6x4

thurs
High bar sq 175x3 singles 185/92.5/95/97.5/200/190
Good morning 55x12x3
Leg curls 43.6x15x3
Leg ext 36.5x15x3
Leg raise 8 knee 8 8
Calfs single leg 14 14 12

today
Rack lockouts 145x3 singles 150/52.5/55/57.5/60/62.5
Tri pressdown v-grip 50/50/45/41x15
Lat raises rear, fr, side 8kgx10x3x3 superset
Pull-ups 5or6x5
DB curl st7, 10x12x4