Day 4: Friday
Front squat: 110kg 6x5reps
calf raise on leg press: 4x15reps slow tempo
Defecit deadlift: 150kg 6x3reps
Bulgarian squat(off plate): 60kg 3x8reps
Snatch block pull: 100kg 4x6reps
Felt terrible today really tired this week, struggled to get through this session. Just really need a good nights sleep I think.
Day 5: saturday
Incline bench: 100x10 110x8,8 120x6
Flye ss with db press: 20kg 3x10reps of each
CG bench: 110x10 120x7 130x5
Press: 60x10 70x8 80x5
Wide dip: bw x 15,15
And now a much needed two days off work:)
Day 1: tuesday
Squat: 145kg 5x6 reps
Bench: 125kg 5x6 reps
Deadlift: 180kg 5x6 reps
Day 2 wednesday: Shoulders/Tris
Standing Lateral Raise: 20kg 3x15reps
Rear delt raise on inc bench: 10kg 3x15reps +drop set
Seated DB press: 38kg 3x12reps (3 sec negative on first 6 reps)
Dec Skullcrusher: 40kg 3x12reps (5 sec negative on first 6 reps)
One arm OH DB ext: 16kg 3x12reps +dropset
One arm inc L-ext: 16kg 3x12reps superset with bench dips
Day 3 Thursday: Back and Bis Â
Neutral Grip pullups: +10kg 10,8,6 bwx18
Bent Rows: 100x12 120x10 130x8
Wide grip pull up: bw 3x12,12,12
One arm db row: 40kg 3x12 (slow negative then pause at peak contraction)Â Â
Incline DB curl: 14kg 3x12reps (slow negative then pause at peak contraction)Â Â
Db preacher 10kg 3x12reps (slow negative then pause at peak contraction) superset with hammer curls 22kg 3x12 reps
Day 4: Saturday
Front Squat: 110kg 6x5reps
Deficit Deadlift: 150kg 6x3reps
Snatch pulls from below knee: 115kg 5x6reps
leg press calves: 4x12reps
Had to skip bulgarians due to time I will do them monday. Didnt use knee sleeves monday or today.
Day 5: Sunday
Incline bench: 110kgx9 115kgx8,8 125kgx6
CG bench: 115kgx10 125kgx8 135kgx5
Press: 65kgx10 75kgx7 80kgx4
Decline fly superset with decline db press: 24kg 3x10 of each
Bw wide dip: 15,15
Week 6
Day 1: Monday
Squat: 165kg 5x4reps
Bench: 145kg 5x4reps
Deadlift: 200kg 5x4reps
I used knee sleeves in the first four weeks. Not using them atm.
Week 6
Day 2 Tuesday: Shoulders/TrisÃ??Ã? Ã??Ã? Ã??Ã?Â
Standing Lateral Raise: 20kg 3x15repsÃ??Ã? Ã??Ã? Ã??Ã?Â
Rear delt raise on inc bench: 10kg 3x15reps +drop setÃ??Ã? Ã??Ã? Ã??Ã?Â
Seated DB press: 40kg 3x12reps (3 sec negative on first 6 reps)Ã??Ã? Ã??Ã? Ã??Ã?Â
Dec Skullcrusher: 40kg 3x12reps (5 sec negative on first 6 reps)Ã??Ã? Ã??Ã? Ã??Ã?Â
One arm OH DB ext: 16kg 3x12reps Ã??Ã?Â
One arm inc L-ext: 16kg 3x12reps superset with bench dips
Week 6
Day 3 Wednesday: Back and Bis
Neutral Grip pullups: +10kg 10 reps +12kg 8 reps +16kg 6reps bwx20
Bent Rows: 100x12 120x10 140x8
Wide grip pull up: bw 3x12,12,12
One arm db row: 40kg 3x12 (slow negative then pause at peak contraction)
Incline DB curl: 14kg 3x12reps (slow negative then pause at peak contraction)
Db preacher 10kg 3x12reps (slow negative then pause at peak contraction) superset with hammer curls 22kg 3x12 reps
Day 4: Friday
Front squat: 110kg 6x5reps
Defecit deadlift: 150kg 6x3reps
Bulgarian squat(off plate): 60kg 3x8reps
Snatch block pull: 60kg (forgot my straps today) 4x6reps
Day 5: Sunday
Incline bench: 110kgx10 115kgx7,7 125kgx4
CG bench: 115kgx10 125kgx8 135kgx4
Press: 60kgx10 70kgx8 80kgx4
Decline fly superset with decline db press: 24kg 3x10 of each
Bw wide dip: 15,15
Big day at work today in the heat so I did not feel very fresh today.
Week 7
Day 1: Monday Â
Squat: 180kg 2x2reps  170kg 3x2reps (rehband)
Bench: 150kg 5x2reps Â
Deadlift: 220kg 2x2reps 200kgx2reps
Still feeling very tired and run down. I think the first two sets of squats really took it out of me. Had to lower the weight on the last three sets of squats. Bench was way slower than it should have been and I couldnt make the five sets at 220 on deads.
Catch up: so the combination of last Tuesdays session and me consistently not getting enough rest or sleep left me feeling like shit last week. Wednesday I did shoulders and struggled with normal weights and friday just did some front squats and felt like i was dying so called it a day.
Week 7
Day 5: Saturday
Incline bench: 110kgx10 115kgx8,8 125kgx5
Decline fly superset with decline db press: 24kg 3x10 of each
Bw wide dip: 15,15
Got eight hours sleep and felt somewhat normal again so had a coffee and did this. Would of done more but had to be home.
Week 8
Day 1 (deload)
Front squat: 120kgx1 105kgx8,8,9,5
Incline Bench: 85kgx12,10,8
Sumo Deadlift: 150kgx12,10,8
Back to normal! Really need to start bringing chalk as the bar kept falling on fronts.
Week 8
Day 2 Tuesday: Shoulders/Tris
Standing Lateral Raise: 20kg 3x15reps
Rear delt raise on inc bench: 12kg 3x15reps +drop set
Seated DB press: 40kg 3x12reps (3 sec negative on first 6 reps)
Dec Skullcrusher: 50kg 3x12reps
One arm OH DB ext: 16kg 3x12reps
One arm inc L-ext: 16kg 3x12reps superset with bench dips
Week 8
Day 3 Wednesday: Back and BisÂ
Neutral Grip pullups: +10kg 10 reps +12kg 8 reps +16kg 6reps bwx20Â
Bent Rows: 110x12 120x10 140x8Â
Wide grip pull up: bw 3x12,12,12Â
Dorian rows: 60kg 3x12 (slow negative then pause at peak contraction)Â
Incline DB curl: 14kg 3x12reps (slow negative then pause at peak contraction)Â
Preacher curls 30kg 3x8reps superset with
Hammer curls 18kg 3x12 reps
Day 4: Friday
Front squat: 110kg 6x5reps
Bulgarian squat(off plate): 60kg 3x8reps
Deficit deadlift 140kg 6x3reps
Leg ext: 54 w/ red band 4x20reps