Wednesday.
A. Bench Press: up to 115kg x 2 (no spotter).
B. Tempo DB Bench: 3 mins w/10 second pause at bottom of every second rep, 12kg DBs.
C. Pendlay Row: 50kg x 3 x 10.
D1. One-arm O/H DB extension: 3 x 10.
D2. Hammer Curl: 3 x 15.
E. Lactic power work: 20 seconds rope slam x 2 x 3, 1-2 mins between reps, 8 mins between sets
Friday.
5 mins skipping.
A. Squat: up to 145kg x 3, 105kg x 20 (beltless).
Then
90 secs on 90 secs off x 3 of
Burpees
5 mins active recovery
90 secs on 90 secs off x 3 of
Box jumps
Avg 120 Max 177
Monday.
2km run in 10mins.
A. Good Morning: 40, 60, 80kg x 6.
B. Push Press: 40kg x 5,60kg x 3,70kg x 2,80kg x 1.
C. RDL: 60, 100, 120kg x 8.
Then
Lactic power intervals on the airdyne:
20 secs max effort, approx 2 mins rest x 3
8 mins rest
Repeat.
Avg 136 Max 177.
Tuesday.
5 mins skipping.
A. Bulgarians: 16kg, 20kg, 24kg KBs x 5 es.
Then 3 rounds of
B1. CMJ x 30 secs
B2. Supine row x 30 secs
B3. Skier hops x 30 secs
90 secs rest between rounds
Wednesday.
2km row in 7.39 before main session
A. Bench Press: up to 117.5kg x 1.
B. Pull up ladder: 1 2 3 4 5.
C. DB Bench Press: 30kg x 6, 36kg x 6, 40kg x 12.
D. Dips: 6 x 5 w/10-30 secs rest between sets.
E. EZ bar curl: bar+30kg x 10 x 5 w/ 15 sec rest.
Topped and tailed by stationary bike x 5 mins @60rpm.
Avg 139 Max 179
Friday.
A. Front Squat: 40kg x 5, 60kg x 3, 80kg x 2, 90kg x 1, 100kg x 3 x 1.
B. Leg Press: 100kg x 2 x 20, 1 x 5 w/ 10 second pause at the bottom of every 2nd rep.
Then
C. Stationary bike for 15 mins high resistance, hr 125-140.
Avg 114, Max 146
Saturday.
A. P/L pulldown: 3 x 10.
B. Pendlay Row: 50kg x 3 x 8.
C1. Seated DB O/H Press: 18, 20, 22kg x 10.
C2. Rolling extension: 18, 20, 22kg x 10.
C3. Seated DB Curl: 18kg x 10, 20kg x 8, 22kg x 6.
Then
Prowler push@ 100kg - 150kg x 20 secs ,
rest 60-90 secs, 3 sets.
8 mins rest.
Repeat.
Tuesday.
4 mins skip.
A. Bulgarians (SSB): 25kg, 35kg, 45kg x 5.
B. Banded hipthruster: 2 x 20.
Then
Burpee x 30s/Box jump x 30s/ KB swing x 30s
90 s rest, 3 rounds
5 min rest
Repeat
Wednesday.
A. Face Pulls: 3 x 15.
B. Bench Press: up to 110kg x 3.
C1. DB Bench Press: 40kg x 4, 4, 10.
C2. P/L T-Bar row: 30kg x 3 x 15.
D. EZ Bar curl giant set: bar, +2.5kg, 5kg, 7.5kg, 10kg, 12.5kg, 15kg, 17.5kg, 20kg, 22.5kg, 25kg, 27.5kg, 30kg x 5.
E. Pushdown: 1 x 15, 1 x 12, 1 x 10, 1 x 8, 1 x 6.
F. Rope hammer curl quadruple drop set of 6s.
Then
15 mins steady on stationary bike, HR 130bpm.
Avg 126, Max 172.
Friday.
Deload squat day, 100kg x 8
Friday.
A. Bench Press: 100kg x 3.
B. Pull-up ladder 1-5 (15 reps total).
C. Squat: 140kg x 1, 100kg x 10.
First day back after an unintended fortnight off. Felt like boiled shite.
Wk 1 Day 1.
Monday.
A. Squat: 90kg x 3 x 10.
B. SSB Good Morning: 65kg x 3 x 6.
C. Lying Russian Twist: 20kg x 3 x 8.
Then
Skipping: 1:15 on/ 15 secs off x 7 rounds (10.5 mins)
Avg 139 Max 176
Wk 1 Day 2
Wednesday.
A. Bench Press: 72.5kg x 3 x 10.
B1. DB Bench Press: 40kg x 4, 4, 6.
B2. T-Bar row: 25kg x 20, 35kg x 15, 45kg x 10.
C1. EZ Bar curl: 30kg x 3 x 10
C2. Hammer curl: 14kg DBs x 3 x 8
C3. Pushdown: 3 x 10
Then
10 mins high resistance on stationary bike, about 150bpm.
Avg 140, Max 171
Wk 1 Day 3
Friday.
(Skipping 1.15 on / 15 off x 5 rounds, then 3 mins of Bear BB complex @ 30kg)
A. Squat: 75kg x 5 x 10.
B. GHRs: 3 x 6.
C. RDL: 100kg x 3 x 6.
Then 10 mins high resistance on stationary bike.
Avg 136 Max 172
Wk 1 Day 4
Saturday.
(1k run)
A. Bench Press: 60kg x 5 x 10.
B1. Seated DB O/H Press: 22kg x 8, 8, 12
B2. Pull ups: 5 x 3
C1. Power Clean: 60kg x 3 x 3
C2. EZ Bar Curl: bar+ 35kg x 3 x 6
C3. Dips: 3 x 10
Then
Prowler Push w/ 20kg: 22m every half minute.
20 rounds (10 mins)
Avg 133 Max 170
Wk 2 Day 1
Monday
(5 mins Step-ups)
A. Squat: 97.5kg x 3 x 8.
B. SSB Good Morning: 67.5kg x 3 x 6.
C. Lying Russian Twist: 20kg x 3 x 8/8.
Then
Skipping 1.15 on/15 off x 6 rds (9mins)
Avg 142 Max 175
Week 2 Day 2.
Thursday.
A. Bench Press: 77.5kg x 3 x 8.
B. Chins ladder: 1 - 6 (21 reps).
Week 2 Day 3.
Friday.
(5 mins of step-ups, 100+ reps total)
A. Squat: 82.5kg x 5 x 8.
B. RDL: 102.5kg x 3 x 6.
Week 2 Day 4.
Saturday.
A. Face Pulls: 5 x 15.
B. Bench Press: 65kg x 5 x 8.
C1. Seated DB O/H Press: 2 x 8
C2. DB Curl x 8/ Hammer Curl x8 x 3 rounds
Week 3 Day 1.
Tuesday.
A. Squat: 105kg x 3 x 6.
B. SSB Good Morning: 65, 70, 75kg x 5.
Then
2 rounds of
1 min Bulgarians
1 min Step Ups
1 min Box Jumps
1 min KB Swings (20 secs on 10 secs off)
1 min rest
Avg 130 Max 183