From last week:
Heavy day
Band Standing One-arm mid-pulley row, elbow out:
6 x 2 @
8 x 1 @ Medium Band
DB Standing one-arm shoulder press
4 x 1 @ 30 kg DB (too heavy still  )
8, 8 x 1 @ 25 kg DB
DB Single - Leg DL
6,6,8 x 1 @ 30 kg DB x 2
Medium Day:
High Pull:
10,8,8,9 x 1 @ 55 kg
Bench Press:
14,13,8 x 1 @ 92,5 kg
Good Mornings:
12,12,11 x 1 @ 62,5 kg

Super heavy yesterday:
RM 2-3
Wide Grip Pull Ups:
4,3,3,2,3 x 1  @ BW + 17,5 kg

BB Decline Close Grip Bench Press:
3,3,2,2,2,1,1,1 x 1 @ 122,5 kg (125 next week)

Front Squat:
3 x 1 @ 80 kg
3,2,2,2,2 x 1 @ 90 kg
BW Front squats were my goal for these 4 weeks and they should be achievable by next week. Too much upper back rounding makes the FS harder than they ought to be.
Let's see about next week military bench meet. I am curious as to how this program translates into 1 RM results. I'll start probably with 110, 120, and then shoot for 132.5 kg.

Heavy day
Band Standing One-arm mid-pulley row, elbow out:
9 x 2 @ Medium Band
5, 6 x 1 @ Medium Band + Mini Band
DB Standing one-arm shoulder press
7 x 2 @ 27,5 kg DB
6 x 1 @ 27,5 kg DB
DB Single - Leg DL
6,6,8 x 1 @ 35 kg DB x 2

Medium Day:
High Pull:
12,10,13 x 1 @ 55 kg
Bench Press:
15 x 1 @ 95 kg
12 x 1 @ 97,5 kg
8 x 1 @ 100 kg
Good Mornings:
15 x 1 @ 65 kg
12 x 1 @ 67,5 kg
8 x 1 @ 70 kg
nice improvement for my bench and good mornings.
Let's see to what it translates next week.

Super heavy (relatively  ):
RM 2-3
Wide Grip Pull Ups:
4,3,3,3,2x 1  @ BW + 17,5 kg

BB Decline Close Grip Bench Press:
3,2,1,1,1,2,1,1,1 0 x 1 @ 125 kg
2 x 1 @ 120 kg

Front Squat:
1 x 1 @ 95 kg
2 x 7 @ 90 kg

Phase three of the Get Strong program:
As I have no dip bar available I supplemented it with classical benching.
Rep Range 2-3, 60 sec break, 15 reps total
Chin Ups:
3 x 5 @ BW + 20 kg, more kg next time
Overhead Squat:
Very akward. I am not sure I ever did those before.
3 x 1 @ 60 kg extremely shaky and too high
=> 3 x 4 @ 50 kg Dropped it a couple of times.
Bench Press:
3,2,2,2,2,1,1,1,1 x 1 @ 120 kg, I think I feel this tommorow...
DB Romanian Deadlift:
6,7,2 x 1 @ 50 kg x 2. I need to somehow get heavier DBs.


And yes the bench was paused ;-) At least until about rep 12.

Day of the long exercise names:
Band Standing Mid Pulley Raw, Elbows In: 6 x 1 @ Small Band
6,3 x 1 @ Medium Band
DB Single Leg DL: 6,5,4 x 1 @ 30 kg DB x 2
One arm DB Incline Bench Press:
5 x 3 @ 30 kg DB
Single Leg Squat:
6,5,4 x 1 @ BW
I read on elitefts.com an article by a coach which included the single leg squat.
They showed an interesting progression towards a full single leg squat.
In the first stage they had band around the knees and squatting to a bench. The article made good sense so I will give it a try.

90 sec rest,
15 rep goal
4-6 rm
High Pull:
4,5,4,2 x 1 @ 70 kg
Shoulder Press:
6,5,4 x 1 @ 60 kg
Back Squat:
4 x 2 @ 130 kg
3 x 2 @ 130 kg
1 x 1 @ 130 kg