Gonna sump up the last few weeks(Im doing doc susts routine for my deadlift and my own work for bench). All weights in kilogram(multiply by 2,2 to get pounds).

Week 20/3-26/3

Tuseday 21/3 bench day I

Paus bench 80kg*4*4
DB press 43,5*6 34*8 34*8
Dips 15kg*7 15kg*7
Seated cable row 105*8 95*8 85*8
Biceps

Saturday 25/3 Deadlift 60% 0f max
Deadlift on a box 135*3*3
Straight leg dl(SLDL) 90*3*8
Paus squat 90*3*8
Shrughs 80*3*8
Abs

26/3 sunday bench II 75% of max
Bench 100*3*4
Seated Military press 55*3*6
Reardelts
Pulldown 90*2*8 70(with a paus and 5 second negative)*2*8
Nosebreaker 50*3*7

Week 27/3-2/4
28/3 tuseday Squat
4 hole Rack squat 140*4*3
DB lunges 55*4*6
Seated leg curl 50*3*6
Abs

Wensday 29/3 Bench I
Pausbench 80*3*6
DB press 46*5 36,5*2*7
Dips 20*8 15*2*6
Seated row 110*6 100*8 90*8 80*8
Curls

Saturday 1/4 Dead 65%
Deads from a box 145*3*3
SLDL 105*3*8
Paus squat 100*3*6
Shrughs 105*3*8
Abs

2/4 sunday Bench II
Bench 105*4*3
Militarypress 60*3*6
Reardelt
Pulldown 100*10 100*9 70*2*8(5 second negative)
Nosebreaker 55*7 55*6
Skullcrusher 55*7 55*7

Week 3/4-9/4
Wendsday 5/4 Bench I
Pausbench 80*4*5
DB press 46*7 36,5*2*8
Dips 20*3*6
Seated row 115*6 105*6 95*8 85*8
Curls

Frieday 7/4 bench(85%) and dead(70%)
Deadlift on a box 160*3*3
Bench 110*3*3
Squat 105*3*6
Standing Miitary press 50*3*6
Abs

Was away until 20/4

Week 17/4-23/4
Thursday 20/4 Bench I
Pausbench 90*3*3
DB press 46*5 36,5*3*8
Dips 20*3*7
Seated row 120*7 110*9 100*8 90*8
Curls

Saturday 22/4 Dead 75%
Deadlift on a box 170*3*3
SLDL 120*3*7
Squat 110*3*6
Shrughs 120*3*8
Abs

Saturday 23/4 Bench 90%
Bench 117,5*3*3
Standing military press 60*3*6
Rear delt
Pulldown 110*7 110*6 70*2*6(5 sec negative)
Skullcrusher 60*2*6
Nosebreaker 50*2*6

Week 24/4-30/4
Wendsday 26/4 Squat
3 hole rack squat 140*3 140*3 150*3
Seated leg curl 50*3*8
Leg exstension 60*3*9
Abs

Thursday 27/4 Bench
Pausbench 95*3*3
DB press 46*6 39*2*6
Dips 25*3*7
Seated row 125*7 115*6 105*7 95*8
Curls

Saturday 29/4 Dead 80%
Dead 180*3*3
SLDL 125*3*8
I had slightely pulled my quad so no squats
Shrughs 125*3*8
Abs

Sunday 30/4 Bench 95%
Bench 125*3*3
Standing military 65*3*6
Read delts
Pulldown 115*6 105*6 75*2*6(5 sec negative)
JM press 60*3*7

Week 1/5-7/5
Tuseday Squat
3 hole rack squat 150*3 160*3 160*3
Leg curl 50*3*8
Leg exstension 70*3*10
Abs


Thats it. I am doing those pussy exercises on my squat day because I am always SO ****ing worn out on those days. So after the squats I do some very easy work. I could probably not go through with lunges or high rep squats or any kind of pull.