Wednesday. Wk 3 Day 1
A. Bulgarians (BW) 3 x 10/10.
B1. Box Jump: 3 x 5
B2. Squat jump: 3 x 10.
C1. Box push-off: 3 x 5/5
C2. Reverse lunge (BW): 3 x 10/10
D. Band Leg Curl: 4 x 25.
E. Standing banded abs: 4 sets.
Avg 126 Max 158.
Thursday. Wk 3 Day 2.
A. Seated Press (unsupported): 20kg x 8, 30kg x 5, 40kg x 3, 50kg x 2, 55kg x 1 (1+).
B. Ring Rows: 3 x 15.
C. Lateral Raise w/ 12.5kg DBs x 4 x 10.
D. DB Curl: 15kg DBs x 2 x 8. 22.5kg DBs x 8. 15kg DBs x 8. 15kg DBs x 15.
E. Curls with the fat-ez-bar: 3 x 20.
F. Pushdown: 100 total.
Saturday. Wk 3 Day 3.
A. Seated low band row w/handle: 4 x 20.
B. Pull up: 4 x 5.
C. Chest supported row: 22.5kg DBs x 3 x 20.
D. Snatch Shrugs: 80kg, 95kg, 106kg x 12.
E. Wheel rollouts: 3 x 10.
Avg 116 Max 142 (45mins).
Monday. Wk 3 Day 4.
A. Bench Press: 40, 60, 70, 80kg x 3. 90kg x 4 (1+).
B. DB Bench Press: 32.5kg DBs x 3 x10.
C. Dips: 1 x 6, 1 x 8, 1 x 10.
D. DB Extension: 12.5kg DBs x 3 x 15.
E. Banded Curls x 100 total.
Avg 120 Max 151.
Best-feeling session I’ve had since getting back to the gym.
Wednesday. Cycle 2 Wk 1 Day 1.
A. BW squats @ 40X0: 3 x 20.
B. Bulgarians @ 30X1: 3 x 10/10.
C1. Box Jump: 3 x 10
C2. Squat jump: 3 x 10.
D. Band Leg Curl: 3 x 30.
E. Standing banded abs: 4 x 20.
Avg 120 Max 141
Monday. Cycle 2 Wk 1 Day 2.
A. DB “power clean”: 7.5kg DBs x 5 x 8.
B. Seated Press: 20, 30, 40, 47.5kg x 5.
C. Ring Rows: 4 x 10.
D. DB Curl: 10kg DBs, 12.5kg DBs, 15kg DBs x 15.
E. 2 handed single DB Curl: 22.5kg DB x 2 x 15.
F. Pushdown: 4 x 20.
solid training the last little while, keep it up
1 Like
Cycle 2 (take 2) Wk 1.
A. Box Jump : 3 x 5.
B. Squat: 25, 45, 65, 85, 105kg x 5.
C1. TKEs 3 x 25
C2. Band Leg Curl 3 x 25
C3. Russian twist w/10kg plate 3 x 10/10.
Avg 121 Max 153.
Another enforced absence due to old back injury. Because my training hasn’t suffered enough the last 12 months obvs
Sunday. Cycle 2 Wk 1 Day 2.
A. Seated Press (unsupported): 20, 30, 40kg x 5, 47.5kg x 6 (5).
B. Chest Supported Double DB row: 22.5kg DBs x 3 x 15.
C. Seated DB OHP: 15kg DBs x 2 x 10, 22.5kg DBs x 10.
D. Lateral Raise: 15kg DBs x 3 x 10.
E. DB Curl Giant Set: 5s/7.5s/10s/12.5s/15s x 10.
F. Hammer Curl: 22.5kg DBs x 3 x 10.
G. BB Curl: Bar x 50 total.
H. Pushdown: 4 x 25.
Avg 121 Max 148.
Tuesday (Cycle 2 Wk 1 Day 3).
A. Seated DB “power clean”: 7.5kg DBs x 3 x 8.
B. DB Row: 22.5kg x 4 x 15 es.
C. Pull-up: band assisted x 10, 5, bodyweight x 3 x 3.
D. BW Bulgarians x 3 x 10 es.
E. Snatch Shrug: 70, 90, 110kg x 10.
F. Wheel rollouts: 3 x 10.
Avg 124 Max 145.
Thursday (Cycle 2 Wk Day 4).
A. Face Pulls x 5 x 20.
B. Bench Press: 42.5kg x 5, 62.5kg x 5, 72.5kg x 5, 82.5kg x 8 (5).
C. Low Incline DB Bench Press: 32.5kg DBs x 10, 8, 7.
D. Dips x 8, 7, 6.
E. Band Curl: 5 x 20.
Avg 123 Max 145.
Sunday. Cycle 2 Wk 2 Day 1.
A. Box Jump : 3 x 5.
B. Squat: 20, 40, 70, 90, 110kg x 5.
C1. TKEs 3 x 25
C2. Band Leg Curl 3 x 25
C3. Russian twist w/12kg KB 3 x 10/10.
Avg 130 Max 168.
Back is fucked.
Friday. Cycle 2 Wk 2 Day 2.
A. Seated Press (unsupported): 20, 30, 40kg x 3, 50kg x 4 (3).
B. Chest Supported Double DB row: 22.5kg DBs x 20, 16, 15.
C. Seated DB OHP: 22.5kg DBs x 3 x 8.
D. Lateral Raise: 15kg DBs x 3 x 10.
E. DB Curl: 10kg DBs x 10, 12.5kg DBs x 10, 15kg DBs x 3 x 10.
F. 2-Hand Single DB Curl: 22.5kg DB x 3 x 20.
G. Pushdown: 4 x 25.
Avg 135 Max 165.