15/11/19
Front Squat
40kgx5
60kgx5
80x3
100x3
120x1
140x1
150x1
160x1
Low bar squat
100kgx3
120x3
140x1
160x1
180x1
Supersets
Banded Pull Throughs/Hanging knee raises/Banded crunches x 3 sets of 15 or so
16/11/19
Bench
20kgx10
40x5
60x5
80x3
100x1
110x1
115x1
117xf (clipped safeties)
Lockouts from 3in off chest
80x3
100x3
110x2
115x1
Banded extensions
Rope extensions
DB curls
17/11/19
Sumo Deadlift
70kgx3
120x3
170x1
220x1
240x1
250x1
Conventional Deadlift
170x2
200x1
Chins
Trap bar carry
45kgx20m - 3 sets
Dumbbell carry (chest height)
50kgx20m - 3 sets
18/11/19
Power clean and strict press
40kgx5
60x3
70x3
Bench (alternating grips and pausing)
20kgx10
40x10
60x5
80x3
100x1/1/1/1/1
105x1/1/1
Incline bench
60x5/5/5/5
Close Grip bench
60x5
80x3
90x1/1
Dips
20
20
10
10
Tricep press down
Sets of 10 with no rest, adding weight and then down again
Cable Curls
Same as pressdowns
Wide lat pull downs
Same as curls and pressdowns
19/11/19
Front squat
60kgx3
80x3
100x1
120x1
140x1
160x1
High bar squat
120x1 paused
160x1 paused
170x1
180x1
Anderson squat (top third ROM)
160x2
180x1
200x1
210x1
Anderson squat (just above parallel)
160x1
160x1
170x1
Hanging knee raises SS Good mornings (20kg bar)
Band pull throughs SS band crunches
21/11/19
Bench
20kgx10
40x5
60x3
80x1
100x1
110x1
100x1
80x1
60x1
Not feeling it - only rest was changing the weight and got out.
22/11/19
Deadlift
70kgx3
120x3
170x1
220x1
240x1
220x1
Again, not feeling it so in and out fast.
23/11/19
DB Bench
5kgx25/25/25
Bench
20kgx10
40x5
60x3
80x1
100x1
115x1
Banded pushdowns SS facepulls - 50/50/50
24/11/19
Goblet squat
10kgx25/25/25
High bar squat
70kgx5
120x3
160x1
180x1
185x1 (beltless high bar PB)
Low bar
120x3
140x3
160x3
GM
20kgx5/5/5
25/11/19
Front Squat
40kgx5
70x5
100x1 (paused)
120x1 (paused)
130x1 (paused)
140x1 (paused)
100x1 (paused)
70x1 (paused)
26/11/19
Close grip bench
20kgx10
40x5
60x5
80x3
100x2
105x2
90x3 (paused)
27/11/19
Conventional Deadlift
70kgx5
120x2
170x1
210x1
230x1
240x1 (beltless and conventional PB)
210x1
28/11/19
Assistance
Chins x a few
29/11/19
Squats
70kgx5
120x3
160x1
180x1
160x2/2/2/2/2/2
30/11/19
DB bench - 10kgx25/25/25/25
Bench
40x5
60x3
80x1
100x1
80x5/5
01/12/19
Sumo Deadlift
70x3
120x2/2
170x1
220x5 (matches belted PB)
02/12/19
Squat
70kgx3
120x3
160x3/3/3/3/3/3
04/12/19
Bench
20kgx25
40x5
60x5
80x3
100x3
110x1
90x3 (paused)
05/12/19
Snatch grip deadlift
60kgx5
100x5
150x3
180x1
200x1 (PB)
180x3
150x1
07/12/19
Squat
70kgx3
120x2
160x2/2/2/2/2/2