A Power Clean 5x30kg, 5x50kg, 3x60kg, 1x80kg, 1x100kg
B Back Squat 5x60, 5x90, 5x120)x4
7sec Pause Back Squat 3x3 @60kg
Back Squat 5x10 @90kg (40sec rest)
C KB Swing 4x15 @32kg
D Standing Smith Machine Calf Raise 4x15 @50kg
Monday’s Session
A OHP 5x40, 5x50, 3x60, 5x65, 5x75, 5x85
B Dips 5x12 @15kg
C Seated DB Arnold Press 5x10 @8kg
D Band Pull Aparts 3x10
E Skull Crushers 3x10 @25kg EZ
F Calf Press on 45 Leg Press 3x20 @100kg
Wednesday’s Session
A Deadlift 5x80, 5x100, 3x120, 5x155, 5x180, 5x205
B Deficit Deadlift (25kg plate) 3x3 @100kg
C KB Swing 4x15 @32kg
D Band Pull Aparts 5x10
E Triceps Press (Supine) 5x10 @14kg DB
Thursday’s Session
A Bench Press 5x55, 5x75, 3x85, 5x90, 5x105, 3x120
B Paused (7sec) Bench Press 3x3 @60kg
C Incline DB Bench Press 5x10 @22kg DB
D Chins 11, 5, 5, 5, 4, 6 @14kg
E1 Face Pulls 5x12 @12kg Cables
E2 Band Pull Aparts 5x10
Saturday’s Squats
A Back Squat 5x80, 5x105, 3x125, 5x135, 5x155, 5x175
B Back Squat (7 sec pause) 3x3 @90kg
C Back Squat 5x10 @90kg
D Face Pull 3x12 @16kg
E Standing Calf Raise 75 reps (RP) @30kg
F RKC Plank 5x40sec
Monday OHP
A 5x40, 5x50, 3x60, 3x70, 3x80, 3x90
B Lat Raise 5x10 @8kg DB
C Dips 12, 12, 10, 10, 10 @15kg
D 45 degree calves 75 reps (RP) @50kg
E Triceps Press 3x10 @8kg DBs
Wednesday Deadlift
A Deadlift 5x95, 5x125, 3x145, 3x155, 3x175, 3x195, 2x215
B Deficit Deadlift (on 25kg plate) 3x3 @110kg
C KB Swing 4x15 @32kg
D Tibialis Curls (Single Leg) 75/leg red band
E1 Band Pull Aparts 5x10
E2 Hammer Curls 5x10 @20kg
F Hamstring Curls 4x10 @35kg, Run the rack on last 10
Thursday Bench Press
A Bench Press 5x55, 5x75, 3x110, 2x125, 3x110
B Bench Press (5sec Pause) 3x3 @60kg
C Bench Press Volume 5x10 @60kg
D Chin Ups 12, 18, 5, 5, 3, 6 (10kg)
E Wide Stance Standing Calf Raise x75 @30kg
F1 Face Pull 5x10 @18kg)
F2 Band Pull Aparts 5x10
Monday Night’s Sesh
A OHP 5x40, 5x55, 3x65, 5x75, 3x85, 1x95
B Back Squat 5x85, 5x105, 3x125, 3x145, 3x165, 5x185
C Back Squats 5x10 @92.5kg
D Lat Raises 10 @8kg, 3x10 @6kg DBs, 4@12kg DROP 6@6kg
E Standing Calf Raises 75 @40kg
Wednesday Deadlifts
A Deadlift 5x95, 5x120, 3x145, 5x180, 3x205, 1x230
B Deficit Deadlift 3x3 @115kg
C Kettlebell Swing 4x15 @32kg
D Hammer Curls 5x10 @10kg DBs
E Tibialis Band Curl 75 per leg
F Band Pull Aparts 5x12
G Hamstring Curls 3x10 @50kg, 4@75kg Run the rack down, 10 @45kg
Bench Press Session
A Bench Press 5x55, 5x75, 3x95, 5x105, 3x120, 2x130kg
B Bench Press (3 sec pauses) 3x3 @65kg
C DB Bench Press 5x10 @28kg DBs
D Chin Ups 4x6 @16 4@10kg, 5@BW
E1 Face Pull with Rope Handle 5x10
E2 Band Pull Aparts 5x10
F Seated Wide Feet Calf Raise 75 @40kg
Squat Session Sunday
A Back Squat 5x80, 5x125, 3x145, 5x155, 3x175, 2x195
B Back Squat (3s pause) 3x3 @97.5
C Back Squat 5x10 @97.5
D Face Pull 3x12 @18kg
E Calf Press on Leg Press 75@100kg
F RKC Plank 5x40sec
Monday OHP Deload
A OHP 5x45, 5x55, 3x60, 5x45, 5x55, 3x60
B Dips 5x10 @14kg
C1 BB Cuban Press - Failure
C2 BB Behind Neck Press - Failure
C3 BB Seated Press - Failure
C4 BB Seated Press - Failure ) x3
D Band Pull Aparts 5x10
E Single Arm French Press 5x10 @10kg
F Standing Calf Raise 75 @40kg
Wednesday Deadlift Deload
A Deadlift 5x95)x2, 5x120)x2, 5x145)x2
B Deficit Deadlift 3x3 @70kg
C KB Swing 4x15 @32kg
D Cable Rear Delt Crossover 5x10 @18kg
E Cable Hammer Curls 5x10/10
F Seated Calf Raise 75 @40kg
G Lying Ham Curl 5x10
Thursday Bench Deload
A Bench Press 5x55, 5x55, 5x75, 5x75, 3x95, 3x95
B Bench Press (3 sec pauses) 3x3 @65kg
C Bench Press 5x10 @65
D Chin Ups 4x6 @16 4@10kg, 5@BW
E1 Face Pull with Rope Handle 5x10
E2 Band Pull Aparts 5x10
F Seated Wide Feet Calf Raise 75 @40kg
End of 531 for a few weeks, finished on Deadlift 230kg, Bench 130kg, Squat 200kg and OHP 105kg
Started Smolov tonight:
Back Squat 85x5, 110x5, 130x8, 130x8, 130x8, 140x5, 140x5, 150x2, 160x1
Bench Press (Pause 5sec) 3x3 @65
Bench Press 5x10 @65kg (30X0)
Tuesday
Back Squat 80x5, 110x5, 130x8, 130x8, 130x8, 140x5, 140x5, 150x2, 160x1
Pull Ups 10, 6, 6, 4, 4.
Pull Downs 10, 10
Wednesday
Back Squat 80x5, 110x5, 140x5, 140x5, 140x5, 140x5, 160x3, 160x2, 160x2, 180x1
Push Press 40x5, 50x5, 60x3, 65x5, 75x5, 85x4 (failed on 5th)
Thursday
BB Lunges 5x10 @20kg
Dips 5x12 @15kg, 5x12 @15kg, 6x35kg - 6xBW, 5x35kg-7xBW, 4x35kg-8xBW
Standing Narrow Calf Raise 75x50kg
Friday
BB Lunges 5x10 @20kg
Plate Crunch 5x10 @15kg
Rear Delt Flye (cables) 5x10 @9kg
Saturday
A KB Walking Lunges 20x16kg, 20x20kg, 20x20kg, 20x20kg, 20x20kg
B Tibialis Curl 75 per leg with blue band
C1 Rope Hammer Curl x10
C2 DB Curl x10 )x4
Monday Night
Back Squat 80x5, 100x5, 120x5, 140x2, 160x5
Back Squat Dynamic Effort 95x3, 95x3, 95x3
Box Jump (3ft) 3,3,3,3,3,3,3
Bench Press 55x5, 75x5, 80x3, 95x5, 110x5, 125x4
Plate Crunch 15x10, 15x10, 15x10
Calf Press on Leg Press 75x100kg
Wednesday PM
Squat 85x5, 105x5, 125x5, 145x2, 165x5
Dynamic Squat 3x95, 3x95, 3x95
Box Jump (Hip height) 3,3,3,3,3,3,3
Overhead Press (2sec pause at half way) 3x50, 3x50, 3x50
Overhead Press 5x10 @50kg
Standing Smith Machine Calf 75 @40kg
Friday’s Session (an AM workout…)
Squat 5x100, 5x130, 3x150, 5x170,
Dyn Squat 3x3 @95kg
Box Jumps (Low) 3,3,3,3,3,3,3 @20kg BB
Pull Ups 10, 7, 5, 5 (10kg), 6, 5, 4 (BW)
Dips 3x10 @10kg, 10 @15kg, 10 @20kg
Seated Calf Raise 75 @40kg
Monday’s Session (another AM session)
Squat 100x5, 120x5, 140x9, 140x9, 140x9, 140x9
Bench Press (3s pause) 3x3 @65kg
Bench Press (Normal tempo) 5x10 @65kg
Pull Ups 7, 7, 6 (10kg) 5, 5, 5 (bodyweight)
Calf Raise 75 @40kg
Wednesday PM
Squat 80x5, 100x5, 125x5, 150x7, 150x7, 150x7, 150x7, 150x7 (tough going on these!)
OHP 45x5, 55x5, 65x3, 75x3, 85x3, 92.5x2 (failed on third)