Week 12 day 1
Squat
375 7sets 3reps
Deadlift
425 7sets 3reps
Superset : mid shin block pull 365 5reps, Reverse hyper 100 20reps, band hamstring curl 60reps 2 supersets
RFESS 2sets 25reps
Abs
Week 12 day 2
BNP
130 7sets 3reps
Bench
230 7sets 3reps
DB bench
50 10reps, 10reps, 20reps
Press
75 10reps, 10reps, 15reps
French press
50 4sets 15reps
Rope tri ext
25 4sets 15reps
Abs
Week 12. Day rest of the week
Out of town, did nothing much.
Week 13 day 1
Squat
415 5sets 3reps
Front squat
90kg 4sets 5reps
RFESS
2sets 20reps
Abs
Week 13vdayv2
BNP
145 5sets 3reps
Push press
70kg 4sets 8reps
Lat pull down
60 4sets 30reps
Push up
3ets 20reps
Cable pull
105 3sets 20reps
Abs
Week 13 day 3
Front squat
110kg 3reps
130kg 3reps
150kg 3reps
Deadlift
460 2sets 3reps
A1: BB row
60kg 4sets 10reps
A2: stiff leg deadlift
225 4sets 10reps
Hypers and abs
Week 13 day 4
Bench
255 5sets 3reps
Incline CG bench
215 3sets 3reps
CG bench
225 2sets 6reps
Dip
3sets 10reps
Blast strap tri ext
3sets 10reps
Curls and abs
week 14 day 1
squat
450 2reps
front squat
130kg 6sets 2 reps
stiff leg deadlift
275 3sets 8reps
week 14 day 2
BNP
155 4reps
bench
280 4reps
wide grip bench
185 6reps
205 6reps
225 6reps
185 2sets 8reps
bench
185 5reps
205 5reps
225 5reps
245 5reps
205 7reps
abs
Week 14 day 3
Front squat
130kg 6sets 3reps
Squat
375 3reps
Stiff leg deadlift
140kg 3sets 6reps
Abs
week 14 day 4
BNP
135 5sets 5reps
incline CG press
155 6sets 6reps
press
95 4sets 10reps
abs
Week 14 day
Front squat
130kg 6sets 2reps
Anderson squat
315 5sets 1rep
Stiff leg deadlift
130kg 4sets 8reps
Farmers walk and DB curls
Week 15 day 1
Front squat
130kg 6sets 4reps
Squat
375 6reps
Stiff leg deadlift
150kg 3sets 5reps
Week 15 day 2
Wide grip bench
165 6reps
185 6reps
205 6reps
225 6reps
245 6reps
205 2sets 8reps
Bench
245 3sets 5reps
205 2sets 8reps
Abs
week 15 day 3
front squat
130kg 6sets 2reps
anderson squat
315 5sets 1rep
abs
week 15 day 4
BNP
137.5 5sets 5reps
CG incline bench
160 6sets 6reps
press
95 3sets 10reps
db front rise and abs
Week 16 day 1
Step ups
Bw 10reps
45lbs 10reps
40kg 3sets 10reps
Squat
455 1rep
485 1rep
405 5reps
365 2sets 5reps
315 2sets 5reps
Defect deadlift
365 3sets 3reps
Abs
week 16 day 2
wide grip bench
185 6reps
205 6reps
225 6reps
245 6reps
255 6reps
205 2sets 8reps
bench
250 2sets 5reps
235 2sets 5reps
195 8reps
overhead rope ext.
4sets 20reps
abs
Week 16 day 3
Stiff leg deadlift
140kg 5sets 5reps
Anderson squat
335 5sets 1rep
Bulgarian split squat
60kg 4sets 8reps
Abs
Week 16 day 4
BNP
140 5sets 5reps
Incline cg bench
165 6sets 6reps
Front rise
2sets 20reps
Curls
Abs
Week 17 day 1
Sumo deadlift
335 4sets 5reps
Deadlift
465 5reps
Defect deadlift
375 3sets 3reps
BB rows
135 5sets 10rep
Abs
Week 17 day 2
Shoulder saver bench
185 5reps
225 5reps
255 5reps
275 5reps
295 3reps
305 3reps
265 5reps
Bench
255 5reps
Incline DB bench
65 4sets 10reps
Rope tri ext
4Sets 20reps
Lateral rises
3sets 20reps
Front rise
2sets 20reps
Curls 100reps
Abs
Week 17 day 3
Front squat
275 3sets 5reps
BS
365 1rep
405 1rep
425 1rep
335 5sets 5reps
Bulgarian split squat
60kg 2sets 12reps
Abs