Continuos getups for 5 minutes

Continuo turkish getups for 5 minutes with 16kg, switching hands every rep.

Got 11 reps.

Deadlifts + swings

Power Clean:

30kg x 1
50kg x 3
70kg x 1

Deadlift:

90kg x 5
110kg x 5 broken reps (grip! No chalk on the bar, but hands were pretty dry)
130kg x 2
140kg x 1
150kg x 1

One Arm Swings w/ 24kg x 10 (L&R)
supersetted with Holle it up Dumbbell deadlift loaded with 10kg x 5 (L&R)

NOTES:

-Will have to work on my grip strength in the next coming week to ensure an easy deadlift for the upcoming deadlift meet in February (virtualmeet)

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

PTP Pull-ups Day 3

Pull-ups w/ BW+2kg x 5, BW+1kg x 5

PTP Pull-ups Day 2

Pull-ups w/ BW+1kg x 5, BW x 5

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 12

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 64kg 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