Mini Workout:
Jumps 5 Sets 8 reps Different Kinds of jumps
Hamstring curls with bands horizontal 100 reps
@stronkfak
At the moment I use more of his advice, however I follow the advice of many coaches and try to find what works best for me.
Dynamic Effort upper body : week 1 23.04.2016
Deload week, no max efforts and no mini workouts
Neutral chin ups sets of 7 (35 total)
Face pulls 20 reps
Tricep pushdowns 20 reps
3 rounds
Speed bench style 2 50kg 16 sets of 3
Dumbbell incline bench 12kg 20 reps ā¦ Haha
Tricep extensions incline 12 kg for 5-8 min cluster set
Tricep machine (similar to a seated dip) 110kg 3 sets of 20
Seated rows on a machine 3 sets of 10 reps
Lat Pulldown 100kg 4 sets of 6-12 reps +/- some kg superset with rear delt flys 5 kg some reps
Tricep overhead extensions 16kg 3 sets of 6-8 reps
For the future:
-no more than 3-4 assistance exercises, those harder and better, pushing the thingsā¦
-higher set numbers on dynamic effort (12-16 sets)
-more 3 RMs , sometimes 1-2 or 4-5
-keeping an eye on high volume medium intensity and low volume high intensity
-maybe 2 me variants in week 1
-use dumbbell benching
Max Effort Deload Week 1 : 24.04.2016
Hyperextensions
30kg 20 reps
45 kg 20 reps
60kg 15 reps
45 kg 2 Sets of 15 reps
30 kg 2 Sets of 10 reps
Single Leg Leg Press Vertical
110kg per set( - 10kg )
4 Sets of some reps
Dumbbell shrugs
44kg 3or 4sets of 10 reps round back
Vertical rows machine single arm
60kg 20 reps
75 kg 15 reps
90kg 10 reps
105kg 8 reps
60kg 10 reps
Light side bents
20kg 2 sets of 20
Originally I tried to do normal leg press and t- bar rows machine however these exercises felt so heavy and bad, just thinking about them drained me.
I need to rotate more exercises and be careful about the normal leg press!
These 4 exercises took me 90mim !!! 
partly a reason for this is that I tried to do exercises like the leg press and then sat there for like 10 mins with 90kg on it ā¦
Is my right glute weaker than my left and is my right hip muscles stronger than my left ? Also is my right leg weaker than the left ? I need to find that out because I had a different feeling in my legs when doing single leg press
Tricep Extensions, facepulls, pushdowns, lats
3 rounds 20 reps
Dumbbell light incline bench parallel grip 30 kg 3 sets of 12
JM Press Smith Machine 60-40-20 3 drop sets 10/12/20 reps
Lat Pulldowns 80kg 3 sets of 15
Incline press machine 20 kg total 3 sets muscle work slow
4 sets rear delt flies
DE lower body 28.04.2016
Standing leg curls
10 chin ups