Saturday. Cycle 2, Speed Bench day 2.
A. Speed Bench: 85kg x 6 x 2.
B. CGBP: 90kg x 2 x 3.
C. Paused Bench: 80kg x 2 x 6.
D. Face pulls: 3 x 20.
E. Chest supported DB row: 2 x 12.
F. Seated DB O/H Press: 3 x 6.
G. Hammer Curl: 4 x 10.
H. Standing banded abs: 3 x 10 blue.
Tuesday. Cycle 2, Dynamic Squat Day 3.
A. Squat: 115kg x 4 x 2.
B. Front Squat: 80kg x 2 x 5.
C. Paused Squat: 105kg x 2 x 4.
D. Bulgarians: 5, 5, 5.
Thursday.
A. Push Press: up to 80kg x 1.
B. Banded BB Row: 60kg + minis x 4 x 10.
C. DB Bench Press: 5 x 10 OTM.
D: N Grip chins/ Dips ladder: 8 rounds in 9mins.
E. BB Russian Twist: 25kg x 2 x 5.
F. Curls.
G. KB Snatch: 24kg x 10 reps OTM for 5 rounds.
Friday. Cycle 2, Heavy DL day 3.
A. Deadlift: 180, 185kg x 1. 155kg x 6.
B. RDL: 150kg x 5.
C. BB Shrug: 150kg x 20.
D. Chest Supported DB row: 2 x 15.
E. Lying Russian Twist: 15kg x 2 x 10.
Monday. Cycle 2, Bench Rep Day 3.
A. Bench Press: 100kg x 2 x 3.
B. CGBP: 85kg x 2 x 4.
C. Paused Bench: 95kg x 2 x 3.
D. Pull ups: 5 x 5.
E. Seated DB O/H Press: 2 x 10.
F. Standing banded abs: Blue x 2 x 15.
G. Curls.
Tuesday. Cycle 2, Squat Rep day 3.
A. Squat: 130kg x 3, 130kg x 8.
B. Paused Squat: 120kg x 2 x 2.
C. Front Squat: 60kg x 2 x 5.
D. Squat-press: 42.5kg x 2 x 8.
E. Bulgarians: 2 x 5.
Kinda surprised myself with the 130x8 as I have had shite sleep lately
Thursday.
A. Push Press: up to 85kg x 1.
B. Snatch Pull: 60, 70, 80kg x 5.
C1. DB Bench Press: 2 x 20.
C2. DB Row: 2 x 20.
D. 5 rounds in 5 mins of:
N grip chins x 3
Dips x 6
Lying Russian Twist @20kg x 5/5.
E. DB Curl: 4 x 7 w/ short rests.
Tuesday. Cycle 2, Dynamic DL day 3.
A. Speed Pulls: 145kg x 5 x 3 OTM.
B. Rack Pulls: 155kg x 2 x 3.
C. Deficit Pulls: 135kg x 2 x 6.
D. RDL: 130kg x 2 x 4.
E. BB Shrug: 130kg x 2 x 20.
F. Chest supported DB row: 2 x 20.
G. Lying Russian Twist: 25kg x 2 x 5.
Friday. Cycle 2, Heavy Bench Day 3.
A. Bench Press: 105kg x 2, 110kg x 1, 115kg x 1, 95kg x 6.
B. Pull ups: 3, 4, 5, 6, 7 (25 reps).
C. Seated DB O/H Press: 2 x 10.
D. BB Curl: bar x 4 x 20.
E. Standing banded abs: 2 x 15 Blue.
Saturday. Cycle 2, Heavy Squat Day 3.
A. Squat: 135kg x 1,140kg x 1, 145kg x 1.
Took ages and everything felt heavy as fuck
Tuesday.
A. Klokov Press: up to 60kg x 2.
B. Banded BB row: mini + 50kg x 10, 60kg x 8, 70kg x 2 x 6.
C. DB Bench Press: 1 x 30, 1 x 20.
D. N grip chins: 3 x 6 v strict.
E. Standing BB O/H extension: 2 x 20.
G. 1 arm BB curl: 15kg x 3 x 8.
Wednesday. Cycle 2, Rep DL day 3.
A. Deadlift: 165kg x 2 x 3.
B. Rack Pulls: 175kg x 2 x 1.
C. Deficit Pulls: 155kg x 2 x 6.
D. RDL: 150kg x 2 x 2.
E. Shrug: 150kg x 2 x 10.
F. Lying Russian twist: 15kg x 2 x 8.
Friday. Cycle 2, Dynamic Bench Day 3.
A. Speed Bench: 90kg x 5 x 2.
B. CGBP: 90kg x 2 x 5.
C. Paused Bench: 85kg x 2 x 6.
D. Pull up clusters over 6 mins: 20kg x 5 in 1st 2mins/10kg x 6 in 2nd 2mins/ 5kg x 10 in 3rd 2 mind.
E. Seated DB O/H Press: 3.5s x 2 x 5, 4s x 2 x 3.
F. Hammer Curl: 4 x 5.
Week off…
Squat: 155kg.
Post-injury PR and 5kg on last time. Nothing impressive but for the fact that it’s the heaviest squat I’ve done in 2 years
Thursday.
Bench Press: 120kg x 1 (miss @ 125 which is not good).
Monday.
OTM for 5 rounds:
A1. Back Squat: 20, 40, 60, 80, 100kg x 8.
A2. Ring Dips: 5 x 6.
A3. False grip ring inverted row: 5 x 6.
A4. KB Swing: 24kg x 5 x 12.
A5. CMJ: 5 x 6.
A6. Rest minute.
Then ring work:
Ring support hold: 3 x 20 secs.
90 degree false grip holds (feet on floor): 3 x 20 secs.
Wednesday.
OTM:
A1. BB Squat Press: 20, 25, 30, 35, 42.5kg x 8.
A2. Paused Bench: 20, 40,.60, 70, 80kg x 8.
A3. Chins w/hold at top: 5 x 5.
A4. Lateral hurdle hop: 5 x 4/4.
A5. Toes to bar: 5 x 5.
A6. Rest minute.
Then false-grip ring pull-ups.
Friday.
OTM for 3 rounds.
A1. BB Reverse lunge: 20, 25, 30kg x 5.
A2. Ring Dips: 3 x 6.
A3. F/G inverted row on rings: 3 x 6.
A4. KB Swing: 24kg x 3 x 12.
A5. Box Jump: 3 x 5.
A6. Rest.
Then ring work: 2 x 20 seconds each of False Grip 90degree holds w/ feet on floor and Ring Support Holds.
Almost two weeks off due to illness