Saturday.
A. Front Squat: 40kg, 60kg, 80kg x 10.
B. RDL: 60kg x 10, 100kg x 10.
C. Pendlay Row: 60kg x 2 x 10.
D. Arms
Week off…
Tuesday.
A. Squat: up to 125kg x 5.
B. Pendlay Row: 80kg x 3 x 4.
C1. Seated DB Curl: 3 x 10
C2. Lying DB extensions: 1 x 10, 1 x 6, 1x 4.
D. Calves and grip work
Thursday.
A. SSB Squat: up to 105kg x 5.
B. Neutral grip DB Bench Press: 32.5kg x 10, 35kg x 7, 37.5kg x 7.
C. Seated Cable row: 1 x10, 1 x8, 1x 6, 1x 5.
D1. 15kg Plate Curls x 3 x 15-25
D2. Rope pushdown x 10, 8, 6, 4.
Saturday.
A. Front Squat: up to 95kg x 5.
B. RDL: 60kg, 100kg, 140kg x 5.
C. Seated DB “power clean”: 10kg x 3 x 8.
D. Bench Press * : up to 100kg x 5.
E. EZ Bar Curl: bar + 40kg x 4 x 6.
Tuesday.
A. Squat: up to 130kg x 5.
B. Seated DB “power clean”: 10kg, 12kg, 14kg x 8.
C1. Hammer Curl: 16kg, 20kg, 22kg x 8
C2. Lying DB extension: 16kg x 10, 20kg x 2 x 5.
D. Grip work
Wednesday.
A. Leg Press: 50, 100, 150, 200kg x 8.
B. Bench Press * : up to 102.5kg x 5.
C. Pendlay Row: 40kg x 10, 60kg x 8, 70kg x 7.
D1. EZ bar curl: bar + 10kg x 10, 30kg x 8, 40kg x 6, 50kg x 5.
D2. Pushdown: 3 x 10.
E. Calves.
Friday.
A. Front Squat: up to 100kg x 3. Certainly a recent (last few years) PR.
B. Seated DB “Power Clean”: 10kg DBs x 3 x 8.
C1. Neutral grip DB Bench Press: 24kg x 5, 34kg x 5, 40kg x 5.
C2. Face Pulls: 3 x 15.
D. Incline DB Curl: 16kg DBs, 1 x 10, 1 x 15.
E. Grip work.
Saturday.
A. SSB Squat: up to 110kg x 2 (still beltless).
B. Seated wide grip cable row: 1 x 10, 1 x 8, 1 x 6, 1 x 5.
C. Rope pushdown: 1 x 10, 1x 15.
D. Calves.
Tuesday.
A. Squat: up to 135kg x 1.
B. Seated machine row: 3 x 10.
C1. Hammer curl: 16kg DBs x 10, 20kg x 10.
C2. DB Extension: 16kg DBs x 5, 20kg x 5.
Absolutely knackered today. Hit the bare minimum and got out
Wednesday.
A. Leg Press: 60kg,110kg, 160kg, 210kg x 8.
B. Bench Press * : up to 105kg x 5.
C. Pendlay Row: 60kg, 70kg, 80kg x 5.
D1. EZ Bar curl: bar + 30kg x 4 x 8.
D2. Pushdown: 3 x 10.
E. Prone Leg Curl: 3 x 8.
F. Calves and grip.
Friday.
A. Front Squat: up to 105kg x 2.
B. RDL: 60kg x 5, 110kg x 5, 150kg x 3.
C. Neutral grip DB bench press: 28kg, 36kg, 40kg x 5.
D. Seated DB “power clean”: 14kg DBs x 3 x 6.
E1. EZ Bar curl: bar + 20, 30, 40, 50kg x 5.
E2. Rope push down: 3 x 10.
Saturday.
A. SSB squat: up to 110kg x 3.
B. Plate Curl: 3 x 12- 15.
Tuesday.
A. Squat: up to 140kg x 2.
B. Pendlay Row: 70kg x 3 x 5.
C1. Seated DB “power clean”: 10kg x 3 x 10.
C2. Hammer curl: 10kg Dbs x 10, 12, 15.
C3. DB extension: 10kg Dbs x 10, 12, 15.
D. Calves and grip.
E. High face pull: 3 x 12.
Wednesday.
A. Leg Press: 70kg x 8, 120kg x 8, 170kg x 8, 213.75kg x 8.
B. Bench Press (no Slingshot): up to 107.5kg x 1.
C. Chest supported DB row: 12kg Dbs x 20, 16kg DBs x 20, 18kg DBs x 20.
D. Lying leg curl: 3 x 10.
E1. Cable Curl: 3 x 10.
E2. Push down: 3 x 10.
Didn’t push it on the Bench, first time barbell pressing anything without a Slingshot. Will see tomorrow whether or not my shoulder has fallen off.
Friday.
A. Front Squat: up to 100kg x 3.
B. Supine row: 3 x 10.
C. EZ Bar Curl: bar +10kg x 10, 20kg x 8, 30kg x 6, 40kg x 5.
D. Machine dip: 2 x 6.
Tired tonight so in and out
Avg 129 Max 169.
Sunday.
A. SSB Squat: up to 120kg x 1.
B. Neutral grip DB Bench Press: 35kg x 5, 37.5kg x 5, 40kg x 5.
C. Low cable row: 3 x 20.
D1. Rope pushdown: 3 x 8.
D2. Hammer Curl: 8kg, 10kg Dbs 20.
Tuesday.
A. Squat: up to 145kg x 1.
B. Bench Press: up to 110kg x 1 no Slingshot.
Avg 115 Max 146.
Bolloxed tired so hit my minimum numbers and got out.
Wednesday.
A. Leg Press: 70kg x 8, 120kg x 8, 170kg x 8, 220kg x 8.
B. Lying Leg Curl: 3 x 8.
C. Seated machine row: 4 x 8.
D1. Cable Curl: 10, 10, 10, 15.
D2. Rope pushdown: 10, 10, 10, 15.
All plate-loaded, cables or machines, nice easy assistance session.
Friday.
A. Front Squat: up to 110kg x 2 which is technically a PR I think.
B. RDL: up to 160kg x 2.
C. Non stop giant set with the 14kg DBs:
Seated incline hammer curl x 15/12/10
Supersetted with lying DB extension x 12/10/8
No upper body pressing/pulling on physio’ s orders