Monday.
A. Squat: up to 120kg x 1.
B. Offset KB squat: 20kg KB x 4 x 10 with small rests.
C. FFE reverse lunge: 20kg x 7, 32kg x 7.
D. RDL: 60kg x 8, 100kg x 6, 120kg x 5.
(Edit: doesn’t look like much, but that was the first time in over a year I’ve been able to squat more than a hundred, due to a chronic back injury. And I’m pain free the next day which is making me a very happy man)
Tuesday.
A. Bench Press: up to 110kg x 1.
B. Pull-up ladder: 1 - 7 (total 28 reps).
C. DB Floor Press: 2 x 15.
D. Curls.
Friday.
A. Vertical Jump: 5 x 3.
B. Deadlift: up to 150kg x 3 light and fast.
C. Bulgarians: 24kg in KBs x 7/7, 32kg in KBs x 7/7.
D. BB Shrug: 100kg x 3 x 10.
E. Standing banded abs: 3 x 15.
Tuesday.
A. CGBP: 60, 80, 90kg x 8
B1. Supine row: 3 x 10
B2. N-grip chins: 3 x 5
C. Press: 3 x 8 @40kg
D. 1 arm landmine row: 30kg x 2 x 8/8
E. DB Bench Press: 2 x 15
F. Arms
Thursday.
Pool session
Friday.
A. Squat: up to 130kg x 1.
B. Front Squat: 60, 70kg x 8, 80kg x 4.
C. RDL: 60, 100, 130kg x 5.
Saturday.
A. Bench Press: up to 112.5kg x 1.
B. 50 pull ups.
C. Seated DB overhead press: 10,10,10.
D. Pull aparts: 3 x 20.
E. Close grip push-up: 5 x 12.
F. BB curl: 3 treble drop sets.
Monday.
A. Sumo DL: up to a single @150kg.
B. Walking lunge: 2 x 8.
C. Lying Russian Twist: 20kg plate x2 x 8.
Saturday.
A. Pull aparts: 3 x 20.
B. CGBP: up to a double @ 100kg.
C1. Supine row: 3 x 10.
C2. Face pulls: 3 x 15.
D. DB Bench Press: 2 x 15.
E. CS Db row: 2 x 15.
F. Hammer curl: 4 x 10.
G. BB Shrug: 100kg x 10, 140kg x 10.
Monday.
A. Squat: up to a triple @120kg, pain free.
B. Offset KB squat: 2 x 15 w/20kg bell.
C. RDL: 60, 100, 130kg x 6.
D. Standing banded abs: 2 x 12.
Thursday.
A. Pull aparts: 5 x 15.
B. Supine Row: 3 x 10.
C. DB Row: 3 x 10.
D. Bench Press*: up to 105kg x 3.
E. DB Bench: 3 x 12.
F. BB shrug: 100kg x 2 x 20.
G. Hammer Curl: 5 x 10.
*narrower grip than normal
Saturday.
A. Deadlift: up to a double @180kg.
B. Front Squat: 40, 60, 70, 80kg x 3.
C. Power step: 3 x 7/7.
D. Lying Russian Twist: 20kg x 2 x 8.
Week off…
Monday.
A. Press: up to 3 x 5 @ 50kg.
B. Squat: up to 3 x 5 @100kg.
Then 3 rounds of
True push up x 10
Plate flip x 15 @20kg
Dips x 10
Farmers walk x 20m w/24kg KBs
In 9 mins
Tuesday.
A. Knee-height rack pull: up to 3 @ 230kg.
B. Neutral grip chins: 10, 8, 6.
Then 3 rounds of
40kg hang power snatch x 5
24" Box Jump x 5
Skips x 80
5 mins.
Friday.
A. Bench Press: up to 4 @ 100kg.
B. Front Squat: up to 75kg, 87.5kg, 95kg, 100kg x 1.
Then 3 rounds of
7 burpee/7 front squat @70kg/ 7burpee
with 1 min rest between rounds.
Saturday.
A. Power Clean+ Hang Power Clean: up to 1 @75kg.
B. Pull-ups: bw + 20kg x 2.
Then 3 rounds of
(24kg KB swing x 6
55kg Push Press x 6
Lateral hop burpee x 6)
Twice
2 mins rest between rounds.
Monday.
A. Press: up to 60kg x 5.
B. Squat: up to 110, 120, 130, 140kg x 1.
Then , with pair of DBs, 3 rounds of
DB hang power clean x 5
DB squat x 5
DB Push Press x 5
Toes to bar x 5
4mins
Nothing much, but the 1st time since my back injury, almost two years, that I’ve squatted 3 plates. And am pain free today. A good day.
Wednesday.
A. Power Snatch: 5 doubles otm @ 50kg.
B. Towel pull ups: 3 x 5.
Then , every 2nd minute for 3 rounds:
40kg Power Snatch x 6
Supine Row x 6
15kg Plate Flip x 6
D. Hammer Curls 4 x 10
Friday.
A. BB lunge: 20, 25, 30, 35kg x 8.
B. CGBP: up to 2 x 5 @ 90kg.
C. Bench Press: 90kg x 8.
Then
D1. Push up x 15,10,10,10,10,10,12,13,10
D2. KB Swing x 15,10,10,10,10,12,13, 20
(100 of each, in 8 mins)