New log, new goals.

Spent the last few years doing different training methods, NG, II, bodybuilding and strength training. Now going to focus on strength and conditioning.

Current:
Bench 85kg x 5
Squat 90kg x 5
Deadlift 100kg x 5
OHP 50kg x 5

Goals:
Bench 100kg x 5
Squat 120kg x 5
Deadlift 125kg x 5
OHP 60kg x 5

Current bodyweight 68kg

_________________
I will persist until I succeed.

Week 1 Day 1:

Squat
70kg x 5 x 5

Leg press
1x20

Bench
60 x 5 x 10

Dips + 15kg
15, 15, 10, 10, 10

Chins BW
6,6,6,6,6

_________________
I will persist until I succeed.

Week 1, Day 1:

Warmup:
Agile 8

Bench;
30kg x 5
40kg x 5
50kg x 5
65kg x 2 x 5
65kg x 16 <<< final set of 5+

Squat:
30kg x 5
40kg x 5
55kg x 5
75kg x 2 x 5
75kg x 11 <<< final set of 5+

DB bench:
24kg x 2 x 12
24kg x 1 x 10

DB row:
24kg x 3 x 12

Bicep curl:
3 x 10

Tricep pushdown:
3 x 10

100 x band pull aparts

_________________
I will persist until I succeed.

Week 1, Day 2:

Mobility:

Foam rolling
Agile 8

Mini workout:

Band pull aparts x 200
neck flexion x 50
neck extension 5kg x 50

_________________
I will persist until I succeed.