Friday: TBT.
Bench Press: 60kg x 10, 80kg x 8, 100kg x 5, 112.5kg x 5.
Pull-ups: 3 x 10.
Squat: 60kg x 5, 100kg x 5, 135kg x 10 (PR).
DB Shrug: 62.5kg, 2 x 8.
DB Curl: 25kg, 2 x 12.
Rope Pushdown: 2 x 15.
First squat PR in a dog’s age, and matched my all-time PR with 112.5 on the bench, so all in all a good day.
Monday: TBT.
Standing Press: 40kg x 8, 50kg x 8, 62.5kg x 8 (PR).
Pull-ups: 4 x 10.
Front squat: 40kg x 2, 50kg x 2, 60kg x 2, 70kg x 2, * 80kg x 2, 90kg x 2, 100kg x 2.
DB Shrug: 55kg, 2 x 10.
EZ-Bar Curl: Bar 40kg, 2 x 12.
JM Press: 70kg, 2 x 12.
5 rounds of treadmill sprints 30 secs on, 30 secs off, @ 20kph.
*Changed from clean grip to Zombie squats.
Tuesday: Various.
Forward Sled Drags: 40kg x 20m, 60kg x 20m, 80kg x 20m.
Backward Sled Drags: 40kg x 20m, 60kg x 20m, 80kg x 20m.
Pull-ups: 4 x 10.
Face Pulls: 3 x 15.
GHR’s: 3 x 5.
Kneeling abs: 3 x 12.
Light and fast, in and out in a half hour.
Wednesday: TBT.
Bench Press: 60kg x 10, 80kg x 8, 100kg x 5, 113.25kg x 5 (PR).
Weighted Pull-ups: BW 13.25kg, 2 x 8.
Power Clean: 75kg x 20 x 1. *
Deadlift: 100kg x 2 x 5, 140kg x 5, 175kg x 5.
DB Curl: 26kg, 2 x 12.
Rolling DB Extension: 22.5kg, 2 x 12.
*(A single every thirty seconds for ten minutes. Harder than it sounds. Trying to get some volume in on this lift at a reasonably high percentage of my max, and this seemed to work for me).
Friday: TBT.
Standing Press: 40kg x 10, 55kg x 8, 63.25kg x 6.
Pull-ups: 4 x 10.
Squat: 60kg x 2 x 5, 100kg x 5, 137.5kg x 8.
DB Shrug: 55kg, 2 x 20.
EZ-Bar Curl: Bar 41.25kg, 2 x 15.
Rope Pushdown: 2 x 15.
Squats felt good again, second week in a row. Today’s work is pretty close to all-time PR territory and that’s without knee wraps on, so I’m happy enough.
Dropping the frequency from twice a week to once definitely suits me, as does going for one top set as opposed to 2 x 5 then 1 x 5 as per the Greyskull LP.
I’m not sure relatively heavy squatting twice a week is ideal for someone with a training age of more than a couple of years to be honest.
Saturday: Various.
Snatch technique work and snatches up to 45kg.
Overhead squat: 20kg x 3, 30kg x 3, 40kg x 3, 45kg x 3, 50kg x 3.
Good Mornings: 70kg, 4 x 5.
Pull-ups: 4 x 10.
BB Russian twist: bar 20kg, 3 x 8.
Tuesday: TBT.
Standing Press: 40kg x 8, 55kg x 8, 65kg x 5.
Weighted Pull-up: BW + 15kg, 2 x 8.
Squat: 60kg x 2 x 5, 100kg x 5, 140kg x 5.
Monday: TBT.
Front Squat (clean grip): 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3.
Pull-ups: 2 x 15.
Lying DB Press: 42.5kg, 2 x 8.
EZ-Bar Curl: Bar + 45kg, 2 x 8.
DB Shrug: 42.5kg, 2 x 15.
Wednesday: TBT.
Bench Press: 60kg x 5, 80kg x 5, 100kg x 5, 115kg x 5 (PR).
Pull-ups: 2 x 15.
Power Clean: 77.5kg x 12 x 1.
Deadlift: 100kg x 5, 140kg x 5, 177.5kg x 5.
DB Curl: 25kg, 2 x 10.
Cable Pressdown: 2 x 12.
Erg sprints: 30 secs on / 30 secs off x 10.
Friday: TBT.
Standing Press: 40kg x 8, 50kg x 5, 60kg x 5, 66.25kg x 5.
Pull-ups: 2 x 15.
Squat: 60kg x 3 x 5, 100kg x 5, 142.5kg x 8 (PR).
EZ-Bar Curl: Bar 45kg, 2 x 8.
Rolling DB Extension: 22.5kg, 2 x 8.
A bench PR and a squat PR in one week, happy camper.
Monday: TBT.
Lying DB Press: 32.5kg x 12, 45kg x 10.
Pull-ups: 2 x 15.
Front Squat: 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 2, 90kg x 1, 100kg x 1.
DB Shrug: 40kg, 2 x 20.
DB Curl: 25kg, 2 x 8.
Pushdown: 2 x 10.
Tuesday: Various.
GHR’s: 4 x 5.
Pull-ups: 2 x 15.
BB Russian twist: Bar 20kg, 3 x 5.
Face Pulls: 3 x 15.
Thursday: TBT.
Standing Press: 40kg x 8, 50kg x 5, 60kg x 5, 67.5kg x 5.
Pull-ups: 2 x 15.
Power Clean: 80kg, 10 x 1.
Deadlift: 100kg x 2 x 5, 140kg x 5, 180kg x 4.
EZ-Bar Curl: Bar + 40kg, 3 x 8.
Tate Press: 15kg DB’s x 10, 22kg x 10.
Saturday: TBT.
Bench Press: 60kg x 8, 80kg x 5, 100kg x 5, 116.25kg x 5 (PR).
Pull-ups: 2 x 15.
Squat: 60kg x 3 x 5, 100kg x 5, 145kg x 6 (PR).
DB Curl: 20kg, 3 x 8.
Rope Pushdown: 3 x 12.
DB Shrug: 50kg, 2 x 15.
Squat and a bench rep PR in the same day, and that’s with a slight hangover. 
Tuesday: TBT.
Lying DB Press: 20kg x 8, 33kg x 8, 48kg x 7.
Pull-ups: 3 x 10.
Front Squat (clean grip): 60kg x 2 x 3, 75kg x 3, 90kg x 2, 105kg x 1.
DB Curl: 20kg x 2 x 10.
Rolling DB Extension: 20kg x 2 x 10.
Wednesday: Various.
Good Morning: 60kg, 3 x 5.
Pull-ups: 3 x 8.
Inverted row: 3 x 10.
Thursday: TBT.
Press: 40kg x 5, 50kg x 5, 60kg x 5, 68.75kg x 5 (PR).
Pull-ups: BW 16.25kg, 2 x 6.
Power Clean: 82.5kg, 8 x 1.
Sumo deadlift: 100kg x 5, 120kg x 5, 140kg x 5, 160kg x 3.
EZ-Bar Curl: 55kg, 3 x 8.
Kneeling abs on rope: 3 x 10.
Rope Pushdown: 2 x 12.
Saturday: TBT.
Bench Press: 60kg x 8, 80kg x 5, 100kg x 5, 117.5kg x 4 (PR), 100kg x 10, 105kg x 6.
Pull-ups: 5 x 8.
Squat: 60kg x 2 x 5, 70kg x 5, 100kg x 5, 110kg x 5, 147.5kg x 5 (PR).
DB Shrug: 57.5kg, 3 x 8.
DB Curl: 25kg, 3 x 8.
Rolling DB extensions: 20kg, 2 x 10.
Monday: Various.
Good Mornings: 60kg x 5, 70kg x 5, 80kg x 5.
Pull-ups: 4 x 8.
Push-ups: 2 x 25.
Tuesday: TBT.
Snatch technique work up to 50kg for a pretty dodgy power-snatch single.
O/H Squat: 20kg x 3, 30kg x 3, 40kg x 3, 45kg x 2, 50kg x 1.
Pull-ups: 4 x 8.
Front Squat (clean grip): 60kg x 3, 80kg x 3, 100kg x 1 * .
Flat DB Press: 25kg x 2 x 5, 40kg x 5, 50kg x 6.
Farmers shrugs: 31.5kg, 2 x 30.
Cross-chest hammer curl: 27.5kg DB’s, 3 x 8.
Pushdown: 2 x 12.
I managed to drop my elbows and dump the hundred on my first go, just not concentrating.
I should’ve gone for smaller jumps and a bit more volume, in retrospect.
I’d been planning to take a stab at 110kg today but my confidence in my ability to keep my elbows up for the clean grip was dented after that.
As was the bar, almost.