Squats 112kg x 20, 13, 13, 102kg x 30, 62kg x 110
Good mornings 22kg x 3 x 30
Push up plank x 80 seconds + Hanging knee tucks 2 x 30
Glute bridges x lots of
37kg cable walks: 200 forwards, 200 backwards
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Bench Press 132kg x 16, 127 x 18, 112 x 39
OHP 92kg x 1, 87kg x 2, 72kg x 30
Feet elevated close grip push ups 2 x 30
Tricep push downs 66kg x 12, 62kg x 22, 20
Overhead tricep extensions 30kg x 2 x 20-30
Double angle grinder: 15kg then 10kg (probably about 500 reps total).
Purple band chins 7, 7, 6, 5
DB Bench rows 66kg x 2 x 10 + 58kg x 16, 13
35kg lat pull downs x 150 >> 400 Bodyweight squats (this was brutal!!!) >>> 35kg cable rows x 100.
Bench press 92kg x 75 + 62kg x 100…was going to go much heavier than this, but I’m still not feeling quite 100% after getting my Covid jab on Sunday.
OHP 72kg x 30, 62kg x 40
Push-ups x 68 >>>> Tricep band extensions x 25 >>> 5kg lateral raises x 30
Squats 117kg x 13, 107kg x 23, 13, 97kg x 30, 82kg x 70, 62kg x 150
Rack pulls 142kg x 25, 172 x 20
Purple band chins 3 x 6 + purple and black x 13
DB Bench rows 66kg x 2 x 12
Glute bridges x lots
Push up plank x 90 seconds
42kg cable walks x 150 backwards and forwards
Cable curls 42kg x 30, 32kg x 50
Bonus squat work-out:
92kg x 3 x 25, 87kg x 2 x 30 + 72kg x 60
Glute bridge x loads of
37kg cable walks x 300…backwards and forwards
Bench press 112kg x 50, 127kg x 12
OHP 83kg x 16, 9, 77kg x 22
Tricep push downs 65kg x 20, 62kg x 2 x 20
Continuous circuit of:
20kg plate high pulls x 30 >>> 22kg tricep extension x 30 >>> Black band fly x 30 x 5 rounds
Purple + black band assisted chins 19, 13, 12, 11, 10
Feet elevated inverted rows 26, 20, 18
60kg lat pull downs x 60 >>> 40kg x 50
20kg EZ bar curl x 100
27kg cable walks x 100
Squats 102kg x30, 97 x 25 x 3 + 62 x 100…would have gone heavier, but left knee felt a bit funny
Rack pulled 182kg x 9
Loads of glute bridges
Push up plank x 1 minute
52kg cable walks x 150 + 37 x 100
OHP 87kg x 13, 9
CG Bench press 122kg x 23, 117kg x 23
I’ve decided I’m going to focus for a lil while gettting my ohp up to about 90kg x 20 & also hittiing a close grip bench of around 130kgs for 20…then I’ll go back to driving up my regular bench numbers quite aggressively again.
Incline bench press 102kg x 20, 92kg x 30, 62kg x 70
Military press 30kg x 70
Overhead tricep extensions 40kg x 15, 30kg x 30
5kg squat thruster x 100 >> tricep extension x 50 >> Band fly x 40 x 2 rounds, mins rest between.
20kg high pull x 100 >> tricep ext x lots of >>> Band fly x 30
20kg Angle grinder…about 250 reps total.
Purple band chins 6, 6, 5, 5, 5
Squats: 122kg x 9, 117kg x 15, 14, 107kg x 24, 102kg x 24, 77kg x 70, 57kg x 130
Stiff leg deads: 57kg x 3 x 20
Loads of banded glute bridges
42kg cable walks 2 x 250
OHP 85kg x 14, 82kg x 16