Tuesday.
A. Bench Press: up to 102.5kg x 5.
B. DB Bench Press: 40kg x 5, 40kg x 10.
C. Pushdown x 30 reps total.
D. DB Curl x 10/hammer curl x 5: 3 sets @ 18kg.
E. Calf Raise: 3 x 15.
F. Lateral raise giant set: 10,12,14,16,18kg x 6 each.
Wednesday.
A. Squat: up to 135kg x 5.
B. Front Squat: 95kg x 3 x 1.
C. Bulgarians: 16kg DBs x 1 x 8.
D. Calf Raise: 3 x 15.
Friday.
A. Push Press: up to 70kg x 5.
B. Pull ups: bw x 2 x 3, 10kg x 3 x 3.
C. Farmers walk: 24kg KBs x 2 x 2 mins.
D. Dips: bw x 8, 10kg x 8, 20kg x 8.
E. BB Curl: 20, 25, 30, 35, 40kg x 10.
Saturday.
A. Deadlift: up to 175kg x 4.
B. Pulldown: 10, 10, 10, 10.
C. GHR: 3 x 7.
Tuesday.
A. Bench Press: 105kg x 5.
B. DB Row: 2 x 20.
C. DB Bench Press: 2 x 20.
D1. Plate Curl: 2 x 20.
D2. Lying plate extension: 2 x 20.
Friday.
A. Squat: 137.5kg x 3.
B. Front Squat: 100kg x 3 x 1.
C. Bulgarians: 18kg DBs x 1 x 7.
Week off
Friday.
A. Squat: up to 140kg x 5.
B: BB complex (Muscle Snatch/Power Snatch/ OH Squat/Back Squat/BTN Push Press/Drop Snatch x 3 times): 20, 30, 40kg.
Saturday.
A. Banded Press: up to 60kg + bands (approx 80kg) x 1.
B. Chest supported DB row: 20kg x 3 x 15.
C. SSB Good Morning: 25, 45, 65kg x 5.
Then 3 rounds in 5 minutes of
KB snatch x 10R
KB snatch x 10L
Dips x 10
Sunday.
35km cycle including hills
Tuesday.
A. Bench Press: 50kg x 10, 70kg x 10, 85kg x 8, 95kg x 5, 105kg x 2, 110kg x 3.
B1. DB Bench Press: 30kg x 5, 35kg x 5, 40kg x 10.
B2. Pull ups: 5 x 5.
Then 2 rounds of
C1. Erg sprints: 100m x 3 w/40 secs rest
C2. Renegade row w/10kg DBs: 10/10.
Good day on BP which I didn’t expect
Wednesday.
1000m row.
A. BB Bulgarians: bw, 20, 30, 40kg x 6.
B. Face Pulls: 15, 12, 10.
C. Preacher Curl ladder: Ez bar + 20kg x 6,5,4,3,2,1.
Then
10 second intervals on the Airdyne. 6 in six minutes.
1000m row.
Friday.
A. Squat: up to 120kg x 16 (PR).
B. Prowler push: 80kg x 20m every min for 6 rds.
1km row before and after session.
Lifetime rep PR on the squats. 20 would have been nice but wasn’t happening.
Avg 149 Max 191
Saturday.
A1. Good Mornings: 20,30,40,50,60kg x 6.
A2. Dips: 5 x 10.
B1. Hang Power Clean: 20,40,50,60,70kg x 3.
B2. BTN Push Press: 20,40,50,60,70kg x 3.
C. Curls.
Topped and tailed by 1k runs.
Monday.
A. Face Pulls: 3 x 12.
B. Bench Press: 30kg x 10, 70kg x 10, 90kg x 5, 102.5kg x 3, 112kg x 3.
C. Pull ups: 3 x 6.
D. DB Bench Press: 30kg x 5, 36kg x 5, 40kg x 10.
E. Curls.
Then
Erg sprints: 100m x 5 w/ 40 secs rest.
Topped and tailed with 1500m rows.
Avg 144. Max 185.
Tuesday.
A. Bulgarians: 10kg DBs, 16kg DBs, 22kg DBs x 7.
B. P/L TBar row: x 15, 10, 8.
Then
Airdyne Intervals:
30/25/20/15/10 seconds in 5 mins.
Topped and tailed with 1.5km runs.
Avg 141 Max 174
Wednesday.
45 mins of Gaelic Football
Friday.
A. Squat: 150kg x 1, 100kg x 20 beltless.
B. Prowler Push: 80kg x 20m otm x 6.
Avg 127 Max 180
Saturday.
A. Press: 20kg x 10, 35kg x 8, 47.5kg x 5, 57.5kg x 3, 65kg x 2, 70kg x 1.
B. Good Morning: 40, 50, 60, 70kg x 5.
C. Pull up ladder: 1 - 6 in six mins.
D1. Dips x 10, 10, 15.
D2. GHR x 3 x 8.
D3. EZ Bar Curl: +20kg x 3 x 15.
Topped and tailed with 1km runs.
Avg 131, Max 172
Tuesday.
A. 2km row in 7.48 (not killing myself).
B. Bulgarians: 12kg DBs, 18kg DBs, 22kg DBs x 7.
C. P/L N-grip pulldown x 6, 6, 6, 12.
D. BB Complex: (muscle snatch/power snatch/oh squat/btn push press/ drop snatch)
20kg x 3
30kg x 2
40kg x 1
45kg x 1
E. Stationary bike: Max resistance for 5 mins approx 60 RPM).
Avg 136 Max 175