Friday.
A. Speed Squat: 102.5kg x 6 x 2.
B. Front Squat: 85kg x 3, 5.
C. Paused Squat: 95kg x 2 x 5.
D. S.O.L. Bulgarians: 8, 12kg KBs x 9.
E. Leg curl on rings: 2 x 15.
F. Standing abs on green band: 2 x 20.
Saturday.
A. Press: 40kg x 6, 50kg x 4, 60kg x 3, 70kg x 1, 75kg x 1, 80kg x 1 (PR).
B. Supine row: 2 x 12.
C. DB Bench Press: 1 x 25, 1 x 20.
D. Calf raise: 4 x 15.
E. Hammer Curl: 5 x 8.
That’s the first lifetime PR in a big lift in years. Very happy with it considering I didn’t plan to do anything lower than 5 reps with easy weight
(Deload week)
Monday.
Speed Pulls: 135kg x 6 x 2.
(Deload week)
Thursday.
A. Bench Press: up to 105kg x 3 x 2.
B. Pull ups: 2 x 5.
(Deload week)
Saturday.
Squat: 20, 50, 75, 95, 110, 117.5kg x 5.
Monday.
A. Deadlift: 152.5kg x 2 x 5.
B. Rack Pull: 162.5kg x 2 x 2.
C. Deficit Pull: 142.5kg x 2 x 6.
D. BB Shrug: 140kg x 2 x 15.
E. RDL: 110kg x 2 x 6.
F. Chest supported DB row: 2 x 10.
G. Lying Russian Twist: 25kg x 2 x 7/7.
Tuesday.
A. Speed Bench: 87.5kg x 6 x 2.
B. CGBP: 92.5kg x 2 x 5.
C. Paused Bench: 80kg x 2 x 6.
D. Pull ups: 2 x 10 l band, 5 x bw, 3 x12kg.
E. Seated DB O/H Press: 3.5s x 3 x 10.
F. Hammer Curl: 4 x 12.
G. BB Russian twist: 25kg x 2 x 4 es.
Saturday.
Squat: up to 125kg x 2.
Thursday.
Bench Press: 1rm test. 122.5kg.
Friday AM: Squat x 1 @ 150kg. First in almost 2 years after back injury
Friday PM: Deadlift x 1 @ 200kg.
Monday.
New cycle.
A. Bench Press: 90kg x 2 x 8.
B. CGBP: 80kg x 2 x 6.
C. Paused Bench: 80kg x 2 x 8.
D. Pull ups: 3 x 8.
E. Seated DB O/H Press: 3.5s x 3 x 8.
F. Hammer Curl: 3.5s x 3 x 15.
G. 4 sets of hanging scissors on the rings.
Thursday. Cycle 2, Squat Day 1.
A. Squat: 100kg x 8 x 3.
B. Front Squat: 80kg x 2 x 6.
C. Paused Squat: 90kg x 6, 90kg x 8.
D. Bulgarians: 16kg KBs, 2 x 5.
E. Chest supported DB row: 3.5s x 2 x 20.
F. BB Russian Twist: 20kg x 2 x 8.
Monday.
A. Press: 20, 30, 40kg x 10, 50kg x 6.
B. Calf Raise: Straight/bent leg x 3 x 6 each.
C. DB Bench Press: 1 x 20, 1 x 15.
D. Supine Row: 3 x 15.
E. Dips: 2 x 10.
F. Leg curl on rings: 2 x 10.
G. BB Curl: 20-30kg, 5 x 10.
Cycle 2 Speed DL day 1
A. Speed Pulls: 130kg x 8 x 3.
B. Rack Pulls: 140kg x 2 x 5.
C. Deficit DL: 120kg x 2 x 6.
D. BB Shrug: 130kg x 2 x 20.
E. RDL: 100kg x 6, 8.
F. DB row: 2 x 12.
G. Lying Russian twist: 20kg plate x 2 x 8.
Saturday.
Cycle 2, Heavy Bench day 1.
A. Bench Press: 105kg x 3 x 2.
B. CGBP: 95kg x 2 x 3.
C. Paused Bench: 95kg x 2 x 3.
D. Pull-ups: 5 x 5.
E. BB assistance complex: x 2 rounds.
Life getting in the way. So resetting and starting cycle 2 again from scratch.
Cycle 2 Dynamic Squat Day 1.
A. Squat: 100kg x 8 x 3.
B. Front Squat: 85kg x 2 x 3.
C. Paused Squat: 90kg x 2 x 8.
D. Bulgarians: 2.5s x 2 x 6 e.s.
E. DB Row: 2 x 20 e.s.
F. BB Russian Twist: 15kg x 2 x 6.
Thursday.
A. Press: up to 4 @ 60kg.
B. N grip chins: 3 x 5 @ 10kg.
C. DB Bench Press: 3 x 15.
D. Supine row: 3 x 10.
E. Dips: 2 x 10.
F. BB Curl: 4 x 8 @ 35kg.
G. Calves.
Cycle 2 Heavy Deadlift Day 1.
A. Deadlift: 155kg x 5 x 2.
B. Rack Pull: 165kg x 2 x 2.
C. Deficit Pull: 145kg x 2 x 4.
D. BB Shrug: 100kg x 2 x 20.
E. RDL: 100kg x 2 x 6.
F. Chest supported DB row: 2 x 10.
G. Lying Russian Twist: 20kg x 2 x 8.
Monday. Cycle 2 Rep Bench Day 1.
A. Bench Press: 85kg x 2 x 8.
B. CGBP: 90kg x 2 x 4.
C. Paused Bench: 80kg x 2 x 6.
D. Pull ups: 3 x 7.
E. Seated DB O/H Press: 3 x 10 (3s).
F. BB Curl: 4 x 10.
G. Standing banded abs: 3 x 12.