Friday: Chest, back and arms.
Lying DB Press: 27.5kg x 8, 35kg x 8, 40kg x 8, 52.5kg x 4.
Decline Bench Press: 60kg x 8, 80kg x 8, 90kg x 8, 100kg x 4.
Plate-loaded incline press: 60kg x 8, 80kg x 8, 100kg x 8.
Pulldown: 4 x 8.
Seated plate-loaded row: 120kg, 4 x 8.
Cable low row: 3 x 8.
DB Shrug: 50kg, 3 x 15.
Pushdowns: 3 x 8.
Dips: 3 x 8.
DB cross-chest hammer curl: 22.5kg, 3 x 8.
EZ-Bar Curl: 30kg, 3 x 8.
L-holds: 3 x 10secs.
Tuesday: Shoulders and Triceps.
Press: 30kg x 8, 40kg x 8, 50kg x 5, 55kg x 5, 60kg x 3, 65kg x 3, 70kg x 2.
Klokov Press: 40kg x 5, 50kg x 3, 60kg x 2, 67.5kg x 1 (PR).
Seated DB O/H Press: 24kg, 3 x 8.
Lateral Raise: 18kg, 4 x 8.
Tate Press: 18kg, 3 x 8.
Dips: BW 20kg, 4 x 6.
Toes-to-bar: 3 x 5.
KB Swing: 28kg, 3 x 10.
KB Snatch: 24kg, 2 x 10/10.
Wednesday: Back.
Pulldown: 4 x 8.
DB Row: 45kg, 3 x 8.
Pendlay Row: 60kg, 3 x 8.
Cable Row: 3 x 8.
Face Pulls: 3 x 10.
BB Shrug: 140kg, 4 x 8.
DB Shrug: 60kg, 3 x 8.
Kettlebell work.
Friday: Legs.
Squat: 60kg x 5, 80kg x 5, 100kg x 5, 120kg x 3, 130kg x 3, 140kg x 3, 150kg x 3, 160kg x 1.
Front Squat: 60kg x 5, 70kg x 5, 80kg x 5.
Bulgarian split squat: w/15kg plate, 2 x 10.
Lying Ball Curl: 3 x 15.
Leg Raise: 3 x 10.
KB Snatch: 24kg x 10L, 10R.
Monday:
A1. Front Squat: 60kg x 2, 80kg x 2, 90kg x 2, 90kg x 2, 90kg x 2.
A2. Box Jump: 18" x 5, then 4 x 5 @ 24".
B1. HSPU’s x 5, x 4.
B2. Supine Row x 20.
Tuesday:
Power Cleans up to a 3rm with 80kg.
Pull-ups up to a 3rm with BW 20kg.
Then 5 rounds of complex:
Clean pull x 3, Power Clean x 3, Push Press x 3, Good Morning x 3.
50kg, 55kg, 60kg, 65kg, 70kg.
damn that looks intense on the work outs keep it up and subed
Thursday:
Squat: (60kg 3 x 3, 80kg x 3, 100kg x 3, 120kg x 3, 130kg x 1, 140kg x 1) 150kg x 1, 130kg 3 x 3.
Floor Press: (60kg x 5, 80kg x 5, 100kg x 5) 105kg x 5.
3 rounds of
10 x Chin-ups
15 x 20kg Sandbag floor-to-shoulders.
Friday:
Power Snatch from the hang: (30kg x 2 x 3, 40kg x 3, 45kg x 2) 50kg x 2, 45kg x 8 x 1.
DB Row: 40kg, 3 x 15.
5 rounds in 6:30 of
5 x Pull-ups
10 x Push-ups
5 x Squat @45kg.
Saturday:
3 rounds of
45 secs of Walking Lunges
15 secs rest
200m shuttle sprint (50m x 4).
Didn’t warm up enough and a slightly tight hamstring has now become a somewhat strained hamstring. Stupid.
Monday.
A. Squat: (60kg x 5, 80kg x 5, 100kg x 5) 110kg x 20 (PR).
B1. BTN Push Press/ Push Jerk: 70kg x 5, 75kg x 5, 80kg x 4 (PR), 70kg x 5, 70kg x 5.
B2. Ring Dips: 1 x 15, 1 x 15, 1 x 15, 1 x 10, 1 x 12.
Contrast work on the hamstring over the weekend did it the world of good, happily. Squats were fine.
[quote]RobmoriRB wrote:
damn that looks intense on the work outs keep it up and subed[/quote]
Cheers
Tuesday.
3 rounds of:
9 x 70kg Power Clean
3 x HSPU’s
100m shuttle sprint *
Had to subtract substantial travelling time to get to where I could do the shuttle runs, so call it 14 mins.
Thursday.
Press: 40kg x 3, 50kg x 3, 60kg x 3, 65kg x 3, 72.5kg x 3.
Deadlift: 60kg x 2 x 3, 100kg x 2 x 3, 140kg x 3, 160kg x 3, 170kg x 3, 180kg x 3.
8 mins of 50-metre sprints every 30 seconds. Basically tabata sprints. Hard.
Friday.
Power Clean: 40kg x 3, 50kg x 3, 60kg x 3, 65kg x 3, 70kg x 3, 75kg x 3, 80kg x 2.
Power Snatch: 30kg x 2 x 3, 40kg x 3, 45kg x 2, 50kg x 2, 55kg x 2 (PR, embarrassingly).
5 rounds of:
40kg Snatch Pull x 3
40kg Power Snatch x 3
40kg BTN Snatch-grip Push Press x 3.
That double with 55kg was technically a PR for me, it’s an awful lift for me but today felt okay.
I was worried I’d maybe pressed-out the second rep a tiny bit, so I waited a few seconds and tried it again and the bar was going nowhere. Weird.
Saturday.
5 rounds of:
60kg BTN Thrusters x 9
Bear Crawl 20m
Chins x 7.
Took about 18:30.
Upper back a little bloody from dumping a pretty heavy bar onto it repeatedly. It was bleeding from the first round, so, bad day to wear a white t-shirt to train in 
Those thrusters from a back squat position are hard. Never done them before.
Monday.
Front Squat: 67.5kg x 5, 77.5kg x 5, 82.5kg x 4, 87.5kg x 4 x 4.
Hanging toes-to-bar: 3 x 12.
6 rounds in 12:30 of:
5 x 32.5kg DB Snatch
50m Farmers Walk w/42.5kg DB’s.
Grip was so fried that I had to break the last two farmers walks. The DB’s felt so light at first
Tuesday.
Bench Press: 60kg x 2 x 5, 80kg x 5, 95kg x 5, 105kg x 5, 112.5kg x 3, 117.5kg x 2 x 1.
One Minute On, One Minute Off, for 10 minutes of: 30 KB Swings @ 32kg/ 70lb.
Kettlebell Swings were pretty harsh, my grip was fucked after yesterday.
Last round of thirty reps was a heartbreaker.
Thursday.
A1. Press: 55kg x 3, 60kg x 3, 65kg x 3, 70kg x 3, 75kg x 2.
A2. Weighted pull-up: 10kg x 9, 10kg x 8, 12.5kg x 7, 12.5kg x 6, 12.5kg x 5.
B1. Squat: 105kg, 5 x 3.
B2. 5 x 30m shuttle run (15m x 2).
Saturday and Sunday.
Kettlebell cert:
Fucking hard weekend of training, full 8 hours both days with a lot of volume on swings, snatches, cleans and presses in particular. Couple of benchmark workouts involving large anounts of tuck-jump burpees that I could’ve lived without, too.