Friday.
A. Chest supported DB Row: 16kg DBs x 4 x 15.
B. Bench Press: 50kg x 5, 70kg x 5, 80kg x 5, 90kg x 5.
C (for time)
C1. Sandbag Front Squat: 20kg bag 4 x 10
C2. Dips: 4 x 20
in 10.30
D1. Low incline DB BP: 20kg DBs x 8, 24kg DBs x 8, 32kg DBs x 8
D2. Hammer Curl: 14, 16, 18kg DBs x 12
E1. EZ Bar Curl: bar+30kg x 4 x 5
E2. Rope pushdown: 3 x 10
Tuesday (cycle 2 week 2)
A. Squat: 40kg x 3, 60kg x 3, 80kg x 3, 100kg x 2, 115kg x 1, 125kg x 1.
B. Press: 30kg x 4, 40kg x 4, 50kg x 4, 55kg x 4.
C (for time)
C1. Overhead squat with bar x 12, 9, 6
C2. Burpee pull up x 12, 9, 6
in 7mins.
D. Leg Press: 50kg x 8, 100kg x 8, 150kg x 8.
E. Lateral Raise: 12kg DBs x 3 x 10.
Avg 118 Max 174
Wednesday.
A. Hang Power Clean: 40kg x 3, 50kg x 3, 60kg x 2, 70kg x 1.
B1. Supine row iso hold: 3 x 10 secs
B2. Supine row: 3 x 20.
C. Deadlift: 10 @ 150kg over 4 mins.
D1. BB Hipthruster w/hipcircle: 60kg x 3 x 15
D2. BB Shrug: 150kg x 3 x 10.
E1. Seated Leg Curl @ 30X0: (60) x 8, (80) x 8, (100) x 8, (70) x 20
E2. Hammer Curl: 20kg DBs x 5 x 10
Friday.
A. Bench Press: 40kg x 3, 60kg x 3, 80kg x 3, 95kg x 3, (2 x 3 @ 100kg w/Slingshot).
B. Squat: 40kg x 3, 60kg x 3, 80kg x 3, 90kg x 3, 100kg x 3.
C (for time)
C1. DB Push Press: 20kg x 3 x 10
C2. Dynamic Push-Up: 3 x 20
C3. Assault Bike: 3 x 15cals (approx 1 min each)
in 12.30
D. P/L incline press: 50kg x 10, 60kg x 10, 70kg x 10.
E1. EZ Bar Curl: bar+35kg x 5 x 5
E2. Pushdown: 4 x 10
Avg 119 Max 174
Sunday.
A. Shin hop to box jump: 5 x 1.
B. Neutral grip chins x 5, 5, 5, 8.
C1. Power Snatch: 20, 30, 32.5, 33.75, 35, 37.5, 40kg x 2
C2. KB swing: 7 x 10 @ 30kg
D1. Low Cable Row: 3 x 10
D2. Low incline Hex Press: 25kg DBs x 3 x 8
D3. Ab wheel: 4 x 8.
E1. Dips: BW x 2 x 5, 20kg x 5
E2. DB Shrug: 40kg DBs x 15, 15, 25
Tuesday (Cycle 2 week 3, deload)
A. SSB squat: 40kg, 60kg, 80kg x 8.
B. Hack Squat: 40kg, 60kg, 80kg x 8.
C. (Light band assisted) n grip chins: 3 x 10
D. Seated DB OHP: 15kg x 10, 20kg x 10, 20kg x 10.
Friday (deload week).
A. Bulgarian split squat: bw x 5 x 10 e/s.
B. DB BP: 18kg x 10, 26kg x 10, 34kg x 10.
C. DB Row: 36kg x 3 x 10 e/s.
D. PlateLoaded Incline Chest Press: 50kg x 10, 80kg x 10, 100kg x 10.
E. EZ bar curl: 4 x 10 @ +20kg.
Week off due to illness
Tuesday (Cycle 3 Week 1)
A. Yoke Bar Squat: bar x 8, bar+30kg x 8, bar+50kg x 8, bar+65kg x 8.
B. Leg Press: 100kg x 3 x 8.
C. BB Shrug: 100kg x 10, 150kg x 10, 170kg x 10.
D. Ab wheel: 3 x 10.
Friday.
A. Bench Press: 50kg, 70kg, 80kg x 8.
B. Seated Cable Row: 3 x 15.
C. Seated DB OHP: 15kg, 20kg, 24kg x 8.
D. JM Press: 40kg x 8, 50kg x 2 x 8.
E. Cable Crossover: 3 x 10.
F. BB curl: 20kg, 25kg, 30kg, 35kg, 40kg, 45kg x 5.
G. Pushdown: 3 x 10.
Saturday.
A. Deadlift: 60kg, 100kg, 140kg x 8.
B. Seated Leg Curl: 4 x 10.
C. Pull up: 4 x 5, 1 x 8.
D. Seated Cable Row: 4 x 8.
E. DB Shrug: 50kg DBs x 10, 12, 20.
Sunday.
A. Squat: 20kg, 40kg, 60kg, 80kg x 10.
B. Paused Feet Up CGBP: 50kg, 60kg, 70kg x 10.
C. Hammer Curl: 12kg DBs x 100.
D. Lateral Raise: 10kg DBs x 3 x 8.
Fast and light. Just trying to get accustomed to the higher volume/lower intensity style of the coming few months.
Saturday.
A. Yoke Bar Squat: bar x 8, +30kg x 8, +50kg x 8, +70kg x 8.
B. Leg Press: 110kg x 3 x 8.
C. Seated Leg Curl: 4 x 10.
D. Ab wheel: 4 x 8.
Sunday.
A. Face Pulls: 4 x 15.
B. Bench Press: 40kg x 8, 60kg x 8, 72 .5kg x 8, 82.5kg x 10.
C. Yates Row: 60, 70, 80kg x 10.
D. BB Shrug: 100kg x 20, 120kg x 15, 140kg x 10.
E. Seated DB OHP: 20kg DBs x 3 x 10.
F. Machine Flye: 3 x 8.
G. Pushdown: 3 x 10.
H. BB Curl: 25kg x 60 reps total.
Tuesday.
A. Bulgarians: BW x 8, 8kg KBs x 8, 12kg KBs x 8.
B. Deadlift: 60kg x 5, 100kg x 5, 140kg x 5.
C. Seated Cable Row: 5 x 8.
D. DB shrug: 50kg DBs x 3 x 20.
E. GHR: 4 x 3-4.
I wasn’t happy with my technique on last week’s DLs so I dropped the reps today and really focused on keeping my back tighter. A lot better.
Friday.
A. Face Pulls: 3 x 15.
B. Bench Press * : 50kg, 70kg, 80kg, 90kg x 8.
C. Seated Cable Row: 4 x 12.
D. DB Row: 36kg DB x 2 x 10.
E. Cable Crossover: 2 x 15.
F. EZ Bar Cheat Curl: bar+50kg x 4 x 5.
F. Pushdown: 3 x 15.
*with slingshot
Saturday.
A. SSB Squat: 25kg, 45kg, 65kg, 85kg x 8.
B. KB Swing: 28kg, 36kg, 40kg x 8.
15min session
Sunday.
A. DB Bench Press: 28kg DBs x 8, 34kg DBs x 8, 38kg DBs x 8.
B. Bent Double DB Row: 14kg DBs x 20, 16kg DBs x 20, 18kg DBs x 20.
C. DB Shrug: 50kg DBs x 3 x 20.
D. Lying DB extension: 14kg DBs x 10, 16kg DBs x 10, 18kg DBs x 10.
E. Lateral Raise: 12kg DBs x 10, 14kg DBs x 10, 16kg DBs x 10.
F. Hammer Curl: 16kg DBs x 50 reps total.
25 min session
great work over the last while, keep it going
Tuesday.
A. Deadlift: up to 150kg x 5.
B. Bulgarians: w/ 12.5kg DBs x 8, 17.5kg DBs x 8.
C. Hipthruster machine: 3 x 8 (top set far heavier than I have gone before on this).
D. Seated leg curl: 2 x 10, 1 x 20.
E. Supine leg drops w/10kg plate: 2 x 30.