Press 5/3/1 cycle 4. Day 1.

Triceps really aching from Sat's close grip benching + skull crushers. :(

Press

Bar * 10 

40 * 5

50 * 5

60 * 5

72.5 * 5

82.5 * 6 (grinding it out)

No jokers

BBB

62.5 * 5 * 5. Easy 

Deadlifts

Worked up to 170. Felt easy. Need to work on form now.

Back extensions

12 * 2

82.5 * 6

170kg beltless

Bench assortment

Pause bench

Worked up to 140 (2sec pause)

145 Cephas came in early :(

Close grip bench

100 * 12/10/8

Skull crusher

30kg * 12 * 5

Cable flyes

20 * 3

Poundstone curls 

Bar (to failure)

Squat 

Worked up to 135

100 * 3 * 3 (3sec)

130kg 

140kg 

145kg (no lift)

Squat

Squat

Work up to 140kg single

130 * 2

120 * 3 * 3

110 * 3 * 2 (3s)

Bench. Beyond 5/3/1 1+ Day 3. PR

Warmup with bands

Bench
Bar * 10 * 2
60 * 5
80 * 5
90 * 5
105 * 5
117.5 * 3
132.5 * 5 (PR)
140 * 1
150 * 1 (PR)
155 * 1 (PR)

Smashing PRs

Press 5/3/1 cycle 3. Day 3.

Press

Bar * 10

35 * 5

45 * 5

60 * 5

70 * 5

80 * 3

90 * 4

100 * 1

Squat 

Work up to 142.5kg

130 * 2 * 2

130

100 * 2 * 2 (5 secs pause)

Press 90kg * 4

Press 100kg

Squat 142.5

Squat and arms

Warmup with foam roll

Squat

Bar * 10 

Bar * 10 with box

60 * 5 with box

80 * 5 with box 

100 * 3

120 * 2

130 * 2

135 * 1

145 * 1 PR 

130 * 2

120 * 5

100 * 3 * 3 (3s paused)

Pinwheel 

17.5 * 8

25 * 8 * 3

Incline db

10 * 15 * 5

Seated db curl

10 * 10 * 3

Db Tricep extension 

10 * 15 * 3

Dips

20 * 3

Standing Db curl

10 * 10 * 3

Side laterals

10 * 10 * 3

Bench. Beyond 5/3/1 cycle 2. Day 2.

Warmup with bands

Bench 

Bar * 10 * 2

60 * 5

70 * 5

90 * 3

97.5 * 3

110 * 3

125 * 7 (PR)

Joker

127.5 * 3

130 * 3

132.5 * 3

135 * 2

Rest pause (lack of time)

97.5 * 10/4/3

Kroc row

45 * 20 * 2

45 * 10/10 (alternate arms 10 reps before hitting another 10)