Lots of banded glute bridges
300 bw squats…1 set…twas hell!!!
Cable walks for about 8 minutes.
Bench Press 127kg x 12, 122 x 15, 107 x 37
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OHP 80kg x 15, 13, 77kg x 19
Tricep push downs 60kg x 20, 18, 17
Tricep extensions 40-35kg 15-20 x 4 rounds
15kg db ohp x 80
15kg db incline bench press x 80
20 x 30 second bike sprints with 15 second slow pace in between
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Mini work-out:
DB Bench rows 56.5kg x 15
Cable lat pull downs 37kg x 100
Loads of high rep curls, ohps, rows, pull-overs and stuff
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Squats: 92kg x 20, 87 x 15, 62 x 50, 17 x 200…this was nasty!!!
Good mornings 42kg x 20, 37 x 20, 17 x 25
Cable walks (backwards) 37kg x 100, 22kg x 100
Push up plank hold 1 minute
Banded glute bridges x about 150 reps
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Aight wtf man, that’s just filthy 
It really was, I really had to dig deep to get the last 40 or so reps.
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20 second bike sprints >> 40 seconds easy pace x 40 rounds.
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Bench press 62kg x100 + 42 x 80
10kg squat thruster x 100
Various tri exts and band work, lots of reps
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Assisted chins 4, 4, 3, 3, 3
DB Bench rows: 51.5kg x 22, 17 + 41.5 x 40,+ 31.5 x 65
One handed lat pull downs 37kg x 30
Tons of curls, rows, lat pull downs and face pulls with 22kg
Squats 102kg x 5, 97kg x 2 x 15
Rack pulled 172kg x 4
10kg goblet squats x 150
2kg db squat thruster x 120>>> 100 band lat pull downs >>> 100 chest band presses >>> 100 band rows.
75 second push up plank
200 or so banded glute thrusts
15kg abductions x 50
15 minutes moderate pace static bike
Bench Press 120kg x 20, 112kg x 30, 97kg x 45, 82kg x 50.
Close grip bench press 82kg x 30, 102 x 30, 112 x 6
DB squat thruster 14kg x 54
Loads of lighly loadeed squat thrusters, tri exts and lateral raises to finish.
Assisted chins 4, 4, 4, 3, 3, BIG Band 35 reps
DB Bench rows 54kg x 3 x 17
Inverted rows x 35, feet tucked in= 40
42kg lat pull down x 100
EZ bar curls (haven’t done these in ages!) 35kg x 50, 40kg x 35, 25.
27kg face pulls x 3 x 50
Man your workouts are amazing!
If you don’t mind how tall are you and how much you weigh?
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Thanks jibb, I’m 6ft 6 and weigh around 300lbs.
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Squats: 102kg x 3 x 7, 92kg x 25, 62 x 60, BW squats x 160 reps.
Banded glute bridges lots of!
Push-up plank 85 seconds, hanging leg raises 30, 25
22kg cable walks: about 15 minutes backwards and forwards.