Thursday (2/5).
A. Squat: 40kg x 5, 60kg x 5, 80kg x 4, 100kg x 2, 122.5kg x 5.
B1. Front Squat: 60kg x 4,70kg x 4, 80kg x 4
B2. Leg Curl: 3 x 10.
C. Ring work.
Slight recurrence of a lower back issue I battled with a while back, think it was the leg curls so will probably leave them in future.
Saturday.
A. Face Pulls: 4 x 15.
B. Paused CGBP: 50kg x 5, 60kg x 5, 70kg x 5, 82.5kg x 5.
C. Cable Row: 1 x 20, 1 x15, 1 x 10.
D. Dips: 3 x 5, 1 x 10.
E. Hammer Curl x 10/ DB Curl x 10 x 3 rounds (60 reps).
Tuesday.
A. Squat: 20kg x 10, 40kg x 10, 60kg x 10, 80kg x 10.
B. Lunges: 2 x 8kg KBs x 2 x 5/5.
C. KB Swing: 8kg x 10, 12kg x 10, 16kg x 10.
Very light session to see if the back can take it
Friday.
A. Face Pulls: 5 x 12.
B1. Paused CGBP: 40, 50, 60, 70kg x 10
B2. DB Row: 24kg DB x 4 x 10
C1. EZ Bar Curl: bar+20kg x 4 x 8
C2. Dips: 4 x 5
Saturday.
A. Deadlift: 30, 60, 80, 100, 120kg x 7.
B. Bulgarians: bw x 5, 16kg x 5 on a 50X1 tempo.
Monday.
A. Squat: 20, 40, 60, 80, 100kg x 10.
B. KB Swing: 12kg, 16kg, 20kg x 10.
Avg 145 Max 187
Friday.
A. Deadlift: 60kg, 90kg, 115kg, 130kg x 7.
B. Bulgarians: Bw x 6, 12kg x 6, 22kg x 6.
C. BB Row: 60kg x 3 x 12.
Saturday.
A. Swiss Bar Bench Press: 10, 10, 10, 10, 10.
B. KB Row: 16kg, 20kg, 24kg x 10.
C. Seated O/H partial press: 8kg KBs x 3 x 30 nonstop reps.
D. EZ Fat Bar Curls: bar x 30, 25, 15.
E. Band pushdown: 1 x 30, 1 x 25, 1 x 15.
Monday.
A. Squat: 20kg, 50kg, 70kg, 90kg, 105kg x 10.
B. Front Squat: 60kg x 3 x 3.
C. Walking Lunge: Bw x 5/5, 10kg DBs x 5/5, 16kg DBs x 5/5.
D. KB Swings: 12kg, 16kg, 20kg, 25kg x 10.
Saturday.
A. Deadlift: 30kg x 7, 80kg x 7, 120kg x 7, 140kg x 7.
B. Bulgarians: 12kg KBs x 2 x 6/6.
C. Good Morning: 20kg, 40kg, 60kg x 5.
Sunday.
A. Bench Press: 40kg, 60kg, 80kg x 10.
B. Chest supported DB row: 20kg DBs x 3 x 15.
C. BB Row: 60kg, 70kg, 75kg x 8.
D. Cable crossover: 3 x 10.
E. EZ Bar Curl: bar+10kg, 20kg, 30kg x 10.
F. Dips: 5, 5, 10.
G. Hammer Curl: 17.5kg DBs x 2 x 10.
Tuesday.
A. Squat: 20kg, 50kg, 85kg, 110kg x 10.
B. Front Squat: 60kg x 2 x 5.
C. Walking Lunge: 12kg DBs x 2 x 6/6.
D. KB Swing: 20kg x 4 x 10.
Avg 132 Max 184
Saturday.
A. Deadlift: 35kg, 80kg, 120kg, 150kg x 7.
B. BB Bulgarians: 20kg, 30kg, 35kg x 5.
C. Good Mornings: 35kg, 50kg, 65kg x 5.
D. Front Leaning Rest: 2 x 30 secs.
Avg 138 Max 185
Sunday.
A. Paused CGBP: 50kg, 65kg, 75kg x 10.
B. Face Pulls: 4 x 15.
C. BB Row: 60kg, 70kg, 80kg x 10.
D. Neutral grip DB Bench: 28kg x 2 x 10.
E. Cable crossover: 3 x 10.
F. DB curl x 6/Hammer curl x 6: 14kg DBs x 5 rounds.
G. Dips: 1 x 5, 1 x 6, 1 x 5.
Avg 135 Max 165
Tuesday.
A. Squat: 20kg, 60kg, 90kg x 10.
B. Front Squat: 60kg x 5, 70kg x 4, 80kg x 3, 90kg x 2.
C. KB Swing: 25kg x 3 x 10.
Avg 123 Max 165
Saturday.
A. Swiss Bar BP: bar+ 20kg x 10, +40kg x 10, +50kg x 8.
B. KB chinese row: 32kg KB, 3 x 8, 1 x 15.
C. Banded crossovers: 3 x 15.
D1. Fat Bar Curl: 3 x 20
D2. Band pushdown: 3 x 25
Sunday.
A. Deadlift: 60kg x 7, 100kg x 7, 140kg x 3, 160kg x 7.
B. Good Morning: 60kg x 3 x 5.
C. Banded hipthruster: 2 x 20.
D. FLR: 3 x 15secs
Week off
Wednesday.
A. Squat: 20kg, 60kg, 90kg x 10.
B. Front Squat: 60kg, 65kg, 70kg x 5.
C. Walking Lunge: 10kg DBs x 3 x 5/5.
D. KB Swing: 25kg x 4 x 15.
E. Kneeling abs on rope: 3 x 10.
Avg 140 Max 173
Saturday.
A. Bench Press: 60kg x 10, 90kg x 5, 70kg x 10.
B. CSR: 14kg DBs x 3 x 20.
C. Seated P/L row: 3 x 12.
D. N grip DB Bench Press: 20kg x 10, 34kg x 10.
E. Cable crossover: 2 x 10.
F1. EZ bar curl: bar+ 10kg x 10, 20kg x 10, 30kg x 2 x 10
F2. Dips x 5, 5, 10.
G. Lateral raise giant set: 5,5,5,5,5