Tuesday.
A. Deadlift: 60kg, 100kg, 140kg x 7.
B1. Good Morning: 60kg, 70, 80kg x 5
B2. BB shrug: 100kg x 2 x 10
C. Single-leg hipthruster: 2 x 10/10.
D. Lying russian twist: 20kg x 3 x 10/10
Morning session, in and out in 25mins
Wednesday.
45min cardio session, avg HR 140
Friday.
A. Squat: 20kg, 60kg, 100kg x 10.
B. Front Squat: 60, 70, 80, 90kg x 3.
C1. Hang Power Clean: 60kg x 3 x 3
C2. Walking Lunge: 14kg DBs x 3 x 5/5
D. Standing rope crunch: 3 x 12.
Avg 141 Max 175
Saturday.
A. Face Pulls: 5 x 12.
B. Bench Press: 100kg x 3 x 1, 80kg x 10.
C. BB Row: 50kg x 3 x 20.
D. Netral grip DB Bench Press: 24kg x 10, 32kg x 10.
E. Cable Crossover: 3 x 8.
F1. DB curl: 18kg DBs x 10,9,8,7,6
F2. Dips x 5, 5, 7
F3. Lateral Raise: 16kg DBs x 2 x 8
Avg 130 Max 168
Wednesday.
A. Deadlift: 60kg, 100kg, 120kg, 140kg, 160kg x 3.
B. Good Morning: 50kg x 3 x 7.
C. Bulgarians: w/ 12kg DBs x 2 x 5/5.
D. Lying Russian Twist: 20kg x 2 x 10/10.
Saturday.
A. Squat: 20kg, 50kg, 70kg, 90kg, 110kg, 120kg x 3.
B. Front Squat: 80kg x 1, 1, 5.
C. KB swing: 25kg x 3 x 10.
Avg 130 Max 176
Sick, so short easy session
Tuesday.
A. Face Pulls: 5 x 12.
B. Bench Press: 95kg x 2 x 2, 80kg x 10.
C. (3 x snatch pulls+ 10 x BB row) @ 20kg, 30kg, 40kg, 50kg, 60kg.
D. EZ Bar curl: bar+20kg x 3 x 15.
E. Lateral Raise: 15kg DBs x 2 x 8
Still sick
Thursday.
A. Deadlift: up to 170kg x 2.
B. Good Mornings: 60kg x 2 x 7.
C. Bulgarians: 3 x 10 @ bw.
Saturday.
A. Squat: up to 120kg x 5.
B. Front Squat: 80kg x 1, 1, 5.
C. KB swing: 25kg x 10, 10, 20.
Avg 126 Max 175
Squats were ugly
Thursday.
A. Face Pulls: 5 x 10.
B. Bench Press: 100kg x 2, 85kg x 10.
C. DB Row: giant set, 40kg x 10,7,5,4,3,7
D1. Neutral grip DB Press: 26kg x 2 x 10
D2. Lateral Raise: 12kg DBs x 2 x 10
E. EZ bar curl: bar+ 20kg x 8, 30kg x 5, 35kg x 5, (drop set) 40kg x5/35kg x 5/30kg x 5/25kg x 5/20kg x 5
Avg 147 Max 185
Friday.
A. Squat: up to 120kg x 5.
B. Front Squat: 70kg x 1, 80kg x 1, 90kg x 3.
C. KB swing: 30kg x 3 x 10.
D. Kneeling abs on rope: 3 x 10.
Avg 130 Max 179
Squats were a damn sight better looking than the dogshit triple at 120 last week. Got my breathing right
Week off
Saturday.
A. Deadlift: up to 160kg x 3.
B. Good Morning: 60kg x 2 x 7.
C. BB Bulgarians: 40kg x 2 x 5.
D. Pallof Press: 2 x 10/10.
Tuesday.
A. Squat: 20kg x 8, 60kg x 5, 100kg x 3, 120kg x 1, 130kg x 3.
B. Front Squat: 90kg x 1, 1, 5*.
C. KB Swing: 30kg x 4 x 10.
D. Kneeling abs on rope: 4 x 10.
Fairly handy triple with 130.
*final set belted
Avg 130 Max 173
Thursday.
Cardio session, 35mins.
Avg 130 Max 157
Friday.
A. Face Pulls: 4 x 10.
B. Bench Press: 100kg x 2, 70kg x 10.
C. DB Row: 40kg x 2 x 10.
D1. Curls
D2. Dips: 2 x 10
D3. Lateral raise: 18kg DBs x 2 x 10
Saturday.
A. Deadlift: 60kg x 5, 100kg x 5, 140kg x 10.
B. Bulgarians: 18kg DBs x 2 x 5/5.
C. Smith Hipthrusters: bar + 30kg x 15, 60kg x 15.
D. Lying Russian Twist: 20kg x 2 x 10/10.
Tuesday.
A. Paused Squat: 20kg x 8, 60kg x 5, 80kg x 5, 100kg x 3, 120kg x 3.
B. Front Squat: 60kg x 8, 70kg x 8.
C. Seated Leg Curl: 3 x 8.
D. Kneeling abs on rope: 3 x 10.
Squats haven’t been feeling too bad lately.
Wednesday.
AM cardio, half hour.
Avg 137 Max 168
Thursday.
A. Face Pulls: 5 x 12.
B. Bench Press: 105kg x 1, 90kg x 6.
C. Cable crossover: 3 x 10.
D. Snatch Pulls: 20kg, 40kg, 50kg, 60kg x 5.
E1. EZ Bar Curl: bar+20kg x 4 x 15
E2. Dips: BW x 6, 6kg x 6, 14kg x 6
E3. Lateral Raise: 12kg DBs x 3 x 8
Avg 123 Max 162.