f'd up an intercostal muscle...took some weeks off...dropped 10-15% off everything...been at it for a few weeks...got easily past where i was on squats...which feels great...had a max day on bench last wednesday and put up 200 once...205 would not go...but i was happy. diet is good...doing hiit 3-4 times a week..alternating between jump rope and elliptical/1 min on, 1 min off. cut down on accessories sets...except for pullups and dips...doing 3 of those. but the rest get two or one.

today was:

squat: 141 3 x 5 went up fairly easy
bench: 166 3 x 5
row: 121 3 x 5
oh side bends: 20 2 x 6
russians: 10 2 x 9
situps: 25 1 x 20
tricep extend: 40 1 x 9

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