Tonight’s session:
A Bench Press 5x50, 5x50, 5x60, 5x60, 5x75, 5x75
B DB Incline Bench Press 12x30, 10x34, 8x38, 6x44
C DB Shoulder Press 12x12, 10x14, 8x16, 6x18
D1 Russian Twists x20
D2 Situp Throws x10 )x4
Wednesday
A Deadlift 72x5 95x5 110x5 )x2
B Kroc Row 12x28, 10x34, 8x38, 6x42
C1 Press Ups 32, 32, 32, 16
C2 Sit Ups 40, 40, 40, 20
C3 Chin Ups 13, 10, 7, 7
Saturday
8mile Loaded March (35lbs) 1hr 35min
Sunday
2mile Loaded March (45lbs) in 25min
Monday
A Squats 72x5, 90x5, 110x3, 112.5x5, 135x5, 145x5, 160x5 (joker, could have done another at 175 but would not have been as tidy)
B KB Walking Lunges 4x20 @2x24kg
C Bear Complex 5x3 @60kg
D Single Leg RDL with 20kg BB
Tonight’s session
A Bench Press 50x5, 60x5, 70x3, 80x5, 90x5, 100x5, 110x5, 120x5 (felt strong on this tonight - better leg drive for sure!)
B Incline DB Bench Press 28x12, 34x10, 38x8, 46x3 DROP 34x3
C Lateral Raise / Front Raise 12,10,8 @4kg, 6@6kg
D1 Punchbag 20sec
D2 Med Ball Slam 20sec )x4 (10sec rests)
Last night’s session:
A Deadlift 80x5, 100x5, 120x3, 130x5, 150x5, 160x5, 180x5
B Kroc Row 28x12, 34x10, 38x8, 46x6
C1 Press Ups
C2 Sit Ups
C3 Chin Ups } circuit 1 = 32/40/14, circuit 2 = 32/40/9, circuit 3 = 32/40/7, circuit 4 = 24/30/6
Tough old session that one. A little bit sick afterwards!
Last night’s training:
A Squat 70x5, 90x5, 110x3, 125x3, 145x3, 162.5x3, 180x3
B Walking Lunges 4x20 @2x24kgs
C Baby Bear Complex 5x3 @60kg
D Seated Calf Raise 3x12 @40kg
E Seated Single Leg Calf Raise 12/12 @30kg
Last night’s session
A Bench Press 55x5, 65x5, 72.5x3, 85x3, 95x3, 110x3, 127.5x3, 140x1
B DB Incline Bench Press 28x10, 34x8, 40x6, (50x0 failed) 46x4
C1 DB Lateral Raise 8kg x10)x4
C2 DB Front Raise 8kg x10)x4
D1 Plank 20s
D2 Med Ball Slams x17 )x4
Last night’s session:
A Deadlift 75x5, 95x5, 115x3, 135x3, 155x3, 172.5x3, 190x3, 210x1, 230x1
B Kroc Row 30x10, 34x8, 40x6, 50x4
C1 Press Ups x 32 )x4
C2 Sit Ups x 40 )x4
C3 Chin Ups x 16/9/7/6
Monday Night’s Savagery
A Front Squat 40x5, 60x5, 70x5, 110x5, 110x5, 110x4, 100x5, 100x3
B Paused Zercher Squat 100x6, 100x6, 100x6, 100x6
C Bulgarian Split Squat 40x6/6 )x4
D Smith Machine Calf Raise 40x12, 60x12, 60x12, 60x12 (10sec hold at bottom of all sets)
Tuesday Bench
A Barbell Bench Press 40x5, 60x5, 70x5, 110x5, 110x5, 110x5, 110x5, 110x5
B DB Incline Bench Press 30x5, 34x3, 40x6, 40x6, 40x6, 40x6
C Floor Press 28KB x6, 30x6, 30x6, 30x6, 30x6
D DB Pullovers 30x10 )x3
Last night’s sesh
A Deadlift 70x5, 120x5, 150x3, 185x5, 185x5, 185x5, 185x5, 185x5
B Deficit Deadlift 70x5, 100x6, 100x6, 100x6, 100x6
C Kroc Row 4x6 @40kg DB
D Rear Delt Flye 4x10 @2kg
E Vacuum Hold (3sec) 3x10
Legs last night:
A Front Squat 20x5, 20x5, 40x5, 60x5, 70x6, 80x6, 80x6, 80x6, 80x6, 80x6
B Paused (2 sec) Zercher Squats 120x6, 120x6
C DB Split Squat 40x6/6, 40x6/6
D Leg Press Calf Raise 12x100, 12x120, 12x120, 12x150
Bench Day
A Bench Press 40x5, 60x5, 70x5, 110x6, 110x6, 110x6, 110x6, 110x6
B DB Incline Press 42x6, 42x6
C DB Floor Press 32x6, 34x6
D DB Pullover 3x10@34
Saturday: 8 mile run
Sunday: 9 mile TAB
Monday Night:
A Front Squats 40x5, 60x5, 70x3, 85x3, 85x3, 85x3
B One and a quarter Front Squats 4x6 @60kg
C One and a half Front Squats 4x6 @60kg
D Smith Machine Calf Raises 40x12, 60x12, 60x12, 100x12
Tuesday Night
A Bench Press 50x5, 60x5, 80x5, 100x3, 120x3, 120x3, 120x3
B Wide Grip Bench 80x6, 80x6, 90x6, 90x6
C Top Half Only Bench Press 4x6 @90
D DB Pull Over 3x10 @36
Wednesday Night
A Deadlift 70x5, 120x5, 150x3, 190x3, 190x3, 190x3
B Below Knee Rack Pull 100x6, 100x6, 120x6, 140x6
C Sumo Deadlift 100x6, 100x6, 120x6, 120x6
D Rear Delt Flye 2x10, 2x10, 2x10
E Supine Vacuum 3x10 (3 sec hold)
Friday
A OHP 20x5, 20x5, 40x5, 50x5, 60x5, 80x3, 80x3, 80x3
B Pin Press 40x6, 60x6, 60x6, 60x6, 60x6
C Half Press 40x6, 60x6, 60x6, 60x6, 60x6
D DB Pullover 3x10 @38kg
E Pec Deck Rear Delt Flyes 15x10, 25x10, 25x10
Monday
A Front Squat 20x5, 40x5, 60x5, 85x3, 85x3, 85x3, 85x3, 85x3
B 1.25 Front Squat 60x6, 60x6, 60x6, 70x4, 70x4
C 1.5 Front Squat 60x6, 60x6, 60x6, 60x6, 70x4, 70x4
D Calf Raise on Leg Press 100x12 (set 1 and 2 with 10sec stretch, set 3 with 30sec stretch)
Tuesday
A Bench Press 20x5, 50x5, 70x5, 80x5, 100x3, 120x3, 120x3, 120x3, 120x3, 120x3
B Wide Grip Bench Press 70x6, 80x6, 80x6, 80x6, 80x6, 100x4, 100x4
C 2 Board Press 90x6, 90x6, 90x6, 90x6, 110x4, 110x4
D DB Pullover 36x10, 40x10, 40x10
Wednesday
A Deadlift 70x5, 120x5, 150x5, 160x2, 190x3, 190x3, 190x3, 190x3, 190x3
B Block Pulls 140x6, 140x6, 140x6, 140x6, 160x4, 160x4
C Sumo DL 100x6, 100x6, 100x6, 100x6, 120x4, 120x4
D Rear Delt Flye 4x10 )x3
E Vacuum 10x10sec holds
Friday
A Push Press 30x5, 50x5, 60x5, 70x2, 80x3, 80x3, 80x3, 80x3, 80x3
B Top Half Pin Press 60x6, 60x6, 60x6, 60x6, 70x3, 70x4
C Bottom Half Press 60x6, 60x6, 60x6, 60x6, 70x4, 70x4
D DB Pullovers 3x10 @40kg
E1 Rear Delt Pec Deck 35x10
E2 Bent Over Cable Flye 3.5x15)x3
Monday Night - Gym was absolutely rammed with f**kwits doing half-assed curls and triceps extensions. No rack = clean every set of squats.
A Front Squat 20x5, 40x5, 60x5, 80x2, 90x3, 100x3, 100x3
B 1.5 Front Squats 80x4, 80x4, 80x4, 80x4
C Calf Raise 150x12, 170x12, 200x12
D Leg Press 220x20
Tonight’s session
A Bench Press 20x5, 60x5, 85x4, 105x3, 125x3, 125x3, 125x3
B 2 Board Press 85x4, 105x4, 115x4, 115x4, 115x4, 115x4
C DB Pullover 40x10, 40x10, 40x10, 40x10
Raus!
A Deadlift 70x5, 120x5, 150x3, 190x2, 207.5x3, 207.5x3, 207.5x3
B Rack Pull 70x5, 180x4, 180x4, 180x5, 150x4
C Cable Rear Delt Flyes 3x10 @9kg
5 Nov
A OHP 20x5, 40x5, 60x5, 80x2, 90x3, 90x3, 90x3
B OHP Lockouts 60x4 (pulled left traps - stopped)
C DB Pullovers 40x10, 42x10, 44x10
WEEK OFF - INJURY and FLU! Still managed 2x 10mile ‘Ruck Runs’ (35lbs in 2hrs)
16 Nov
A Front Squat 40x5, 60x5, 80x3, 100x2, 120x2)x3
B Back Squat 70x4, 110x2, 140x2, 160x2)x3
C Calf Raises 145x12, 185x12, 245x12
17 Nov
A Bench Press 20x10)x2, 40x5)x2, 40x10, 60x5)x2, 80x4, 100x2, 120x1, 132.5x2, 132.5x2, 132.5x1)x2
B Decline Bench Press (DB) 30x2, 36x2, 44x2)x3, 48x2
C DB Pullovers 48x10, 48x8 DROP 42x2, 42x10
19 Nov
A Deadlift 70x5, 70x5, 120x3, 150x2, 170x2, 200x1, 220x2, 220x1 FAIL
B Rack Pull (Below Knee) 120x2, 170x2)x4
C Push Jerk 50x3, 70x2, 75x2, 75x2
D Rope Face Pull 21x10, 25x10
E Rotator Cuff Cable 11x10, 14x10
20 Nov
A Push Press 20x6, 40x5, 50x4, 60x3, 90x1, 100x1, 95x2, 95x2
B DB Pullovers 48x10, 48x10, 48x10, 48x8 DROP 42x2
C RD Flye 3x10 @4kg
D Pec Deck RDF Burnouts x2
23 Nov
A Front Squats 20x8, 40x5, 60x5, 80x3, 110x2, 130x3)x3
B Back Squats 70x5, 110x3, 140x4, 170x2)x2
C Smith Machine Calf Raises 70x12, 90x12, 90x12
24 Nov
A Bench Press 40x5, 60x5, 80x3, 100x2, 120x1, 140x1, 120x3)x2
B DB Decline Bench 40x2, 44x2, 50x2)x2
25 Nov
A Deadlift 70x5, 100x8, 145x5, 170x3, 210x1, 235 (3 fails!) 225x1
B Rope Face Pulls 3x10 @38kg
C Cable Core work