Week 3 Day 2.
Wednesday.
A. BB complex (snatch pull x 3/ snatch high pull x 3/ power snatch x 3) : 30kg x 4 rounds.
B. Bench Press: 85kg x 3 x 6.
C. Supine row: 3 x 10.
D1. DB Bench Press: 40kg x 4, 4, 10.
D2. DB Row: 40kg x 2 x 10.
E. EZ Bar Curl: bar+30kg x 6 x 6.
F. Pushdown x 12, 10, 8, 6.
G1. Hammer curl: 18kg DBs x 10, 8, 6.
G2. Dips x 10, 8, 6.
Then 5 mins max resistance on stationary bike.
Week 3 Day 3.
Friday.
A. Hang Power Clean + Front Squat x 3: 20, 40, 50, 60kg.
B. Squat: 90kg x 5 x 6.
C. RDL: 110kg x 2 x 8.
D. GHR: 2 x 8.
E. Lying Russian Twist: 20kg x 2 x 5.
Then
“Bear” BB complex for 2 mins w/ 40kg BB
Week 3 Day 4.
Saturday.
A. Bench Press: 72.5kg x 5 x 6.
B. Face Pulls: 3 x 15.
C. Seated DB O/H Press: 2 x 1 min w/ a 4-sec pause at the bottom of every second rep.
D. Neutral grip chins: 3 x 5.
E. JM Floor Press: 40kg x 20, 50kg x 15, 60kg x 20.
F. Curls.
Week 4 Day 1.
Monday.
A. Squat: 112.5kg x 3 x 5.
B. SSB Good Morning: 65kg x 3 x 6.
Week 4 Day 2.
Tuesday.
A. Bench Press: 90kg x 3 x 5.
B. Pull ups: 4 x 6.
C1. Dips
C2. Curls
Week 4 Day 3.
Thursday.
A. Squat: 97.5kg x 5 x 5.
B. RDL: 110kg x 2 x 5.
Friday.
Week 4 Day 4.
A. Bench Press: 77.5kg x 5 x 5.
B. Pendlay Row: 60kg x 3 x 8.
C. DB Bench Press: 40kg x 4, 10.
D1. Cable Pushdown x 12, 11, 10, 9, 8
D2. Cable Curl x 12, 11, 10, 9, 8
Avg 124 Max 171
Week 5 Day 1.
Tuesday.
A. Squat: 120kg x 3 x 4.
B. SSB Good Morning: 65kg x 3 x 5.
Week 5 Day 2.
Wednesday.
A. Bench Press: 95kg x 3 x 4.
B. Pull-ups: 2 x 5.
Friday.
Week 5 Day 3.
A. Squat: 105kg x 5 x 4.
B. RDL: 110kg x 2 x 5.
Saturday.
Week 5 Day 4.
A. Bench Press: 85kg x 5 x 4.
B. Pull up: 3 x 5.
Planned week off
Week 7 Day 1.
Monday.
A. Squat: 127.5kg x 3 x 3.
B. Good Morning: 45kg x 3 x 7.
Week 7 Day 2.
Wednesday.
A. Bench Press: 102.5kg x 3 x 3.
B. Pull ups: 5, 5, 8.
C. Arms.
Bench felt shite
Week 7 Day 3.
Friday.
A. Squat: 112.5kg x 5 x 3.
B. BB Hipthruster: 60kg x 15, 80kg x 15.
C. Leg Press: 150kg x 2 x 10.
D. GHR x 2 x 6.
Avg 120 Max 161.
Week off
Tuesday.
A. Squat: 20, 50, 80, 100kg x 5.
B. Press: 20, 30, 40, 50kg x 5.
C. Pull ups: 3 x 5.
D. Arms: curl/pushdown triple drop set of 8 each.
Avg 130 Max 168
Wednesday.
Boxing session
Avg 132 Max 170
Thursday.
5km run
28.25.
Avg 161 Max 176
Friday.
A. Yoke Bar GMs: 20, 40, 60kg x 5.
B. Seated Cable row: 3 x 10.
C. Bench Press: 50, 70, 90kg x 5.
D. Arms: 2 x double drop sets of 8 for curls, sets of 5 dips with 10 secs rest to failure.
Avg 132 Max 174.