PTP Pull-ups Day 4, PTP Back Squat Day 2, BP Day 3

A1: Low Bar Back Squat: warm-up: 30kgx 5, 50kgx5, 70kg x 5
Work: 92kg x 5, 90kg x 5 (3 min rest)

B1: Bench Press: warm-up: 30kg x 5, 50kg x 5
Work: 72kgx5, 70kg x 5 (3 minutes rest)

C1: Pull-up: BW+3kg x 5, BW+2kg x 5
C2: Turkish Get-up w/16kg x 2 x 2

GOMAD 17

Start PTP for Squat & Pull-ups:

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5,90kg x 5
Work: 90kg x 5, 88kg x 5

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 70kg x 5 (PR), 68kg x5

Pull-ups PTP: 5, 5

NOTES:

-Stopping GOMAD. Will still use milk as a cheap peri and post workout drink.
Went from 70-72kg to 77kg in BW and stayed pretty lean. I feel stronger now and am going to start working on my deadlift numbers soon.

GOMAD Day 16

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5, 90kg x 5
Work: 110kg x 5,5, - (PR !!!)
4 min rest intervals

TGU:

16kg x 2 x 2
1 min rest intervals

NOTES:

-110kg x 5, in the squat is a huge PR ! I currently weigh around 77kg, but have once done 110kg @ 70kg. I think my 1 RM is around 130kg now, and climbing !
-Will start a PTP cycle for the squat soon and the same for the pull-up. My goal for a one arm pull-up should become a reality before the end of this year!

GOMAD Day 15

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 108kg x 5,5,5
3 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 68kg x 5, 5, 4

GOMAD Day 14

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5, 90kgx 5
Work: 106kg x 5,5,5
4 min rest intervals

GOMAD Day 13

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5, 90kg x5
Work: 104kg x 5,5,5
4 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 66kg x 5, 5, 5

GOMAD Day 11

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 102kg x 5,5,5
3 min rest intervals

GOMAD Day 10

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 100kg x 5,5,5
3 min rest intervals

Military Press:

44kg x 5,5,5

Power Clean

62kg x 3 sets x 3 reps

GOMAD Day 9

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 98kg x 5,5,5
3 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 60kg x 5, 5, 5

GOMAD Day 8

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 94kg x 5,5,5
3 min rest intervals

Military Press:

43kg x 5,5,5

GOMAD Day 7

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 92kg x 5,5,5
3 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 58kg x 5, 5, 5

Power Clean: 60kg x 5 sets x 3 reps

GOMAD Day 6

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 90kg x 5,5,5
3 min rest intervals

Military Press:
42kgx 5, 5, 5

GOMAD Day 5

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 88kg x 5,5,5
3 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 56kg x 5, 5, 5

Gomad Day 4

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 86kg x 5,5,5
3 min rest intervals

Military Press:
40kg x 5,5,5

Power Clean:
50kg x 3
56kg x 3 reps x 5 sets

GOMAD Day 3

Switching to the Starting Strength program, with calls for 3 sets of 5 on most exercises. When I complete the required amount of sets and reps, I increase the weight by 5 pounds.

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 82kg x 5,5,5
3 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 58kg x 5, 5, 4

GOMAD Day 1

Starting GOMAD (Gallon of Milk a Day) and a modified program.
See the Starting Strength Wiki for more details.

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 80kg x 3,5,5,5
3 min rest intervals

Back Squats (low bar powerlifting style)

30kg x 3
50kg x 3
70kg x 2
90kg x 3
100kg x 1
106kg x 1

NOTES:

-Will be working on the low bar back squat more, as my preference has been with the high bar olympic style back squat for the past years. It's about time to squat some serious weight. Long overdue. Next PR goal: 120kg x 1.