Deadlifts

220 * 1

180 * 5/5

190 * 5/3

180 * 4/5

Benchpress

Comp bench 

145 * 3 * 6 

Tng 

145 * 4 * 4

Board press

150 * 3/3 (with spot)

140 * 5 tng

Flyes

50 * 10 * 5 

Bench press

Still not recovered from food poisoning 

Pause bench 

140 * 3 * 6

Touch and go bench 

140 * 5 * 3

Comp grip bench with Bench block (2") and pause

140 * 5 * 2/ last set did 4 reps, died on 5th

Shoulders

OHP (Beltless)

75 * 5 * 5

Seated db shoulder press (no back support)

22 * 10 * 5 (pause at bottom) 

Laterals

12 * 10 * 5

Rear delt flyes

50 * 15 * 1/ 57.5 * 15 * 4

Benchpress

Comp bench

135 * 3 * 6

Tng bench

135 * 5 * 3

Close grip pause

115 * 6 * 2

Bench block (2") pause

120 * 6 

Incline db 

30 * 12 * 2/30 * 20

Chest flyes

42.5 * 10 * 3

Squat and cardio

High bar for warmup

140 * 3 * 2 Beltless

150 * 3 Beltless

160 * 3 * 2

170 * 2 * 3

Pause squat

140 * 2

Cardio 

30 mins on incline 

Deadlift

Deadlift 

230 * 2

195 * 3 * 5 (4th set broke it up into 2/1) 

Stiff leg Dl

110 * 8 * 3

Pull-ups 

8 * 5

Machine row

57.5 * 8 

65 * 8 * 2

Ohp 70

Ohp 

70 * 5 * 5

Seated db press

30 * 8 * 3

Laterals

5 * 15 * 5

Rear delt flyes

35/42.5 * 15 * 5

Face pulls

20 * 10

Bench Day 1

Pause bench

130 * 3 * 6

Touch and go bench 

130 * 5 * 3

Close grip pause

110 * 6 * 3

Incline db bench

30 * 12 * 3

Cable flyes

12.5/15 * 10 * 5

Ohp 112.5kg * 2

112.5 * 2

100 * 3 * 2

80 * 10

Seated db

30 * 15/12/8/6/6

Incline benchpress

120/130 * 5

140 * 2... Noob

130 * 4

120 * 5 * 5 (paused) 

Flat bench 

120 * 3

140 * 2 

130 * 3 * 2 comp pause

130 * 2

120 * 3 comp pause 

Shit load of band pull-aparts 

Ed Coan Day 2

207.5 * 2

170 * 3 * 8

Accessories

Pullup * 8 * 3

Machine row * 8 * 3

Back extensions * 10 * 5

Lower back too fried to do stiff leg DL :( 

Triceps/delts aka bench accessories

Floor press

140 * 5/6/5

Floor press with longer pause

140 * 3/3/1 (wanted 3 but not strong enough)

Triceps cable extension

15 * 3

Swiss bar ohp

60 * 8/8/6/5 (short rest time~60s)

40 * 10 * 4 (dynamic)

Barbell ohp

30/35 * 15/15 (burn out)

Laterals

5 * 12 * 4

Rear delt flyes

12 * 2

Ed Coan deadlift

All sets done belted and with straps

Deadlift

195 * 2

155 * 3 * 8 (90s in btw)

Stiff leg Dl

110 * 8 * 3

Machine row

2 plates * 8/8/10

Pulls up 

8 * 3

Back extensions 

8 * 3 

Factoring that I did a max out session on sat, this is an okay start.