Day #4
14-03-12
Warm Up:
3 Rounds
8x Goblet Squat @ 18kg
8x Good Morning @ 20kg
8x Behind the Neck Press @ 20kg
Snatch/OHS: 5 @ 40kg, 5 @ 45kg, 5 @ 50kg
Program:
Deadlift: 2x5 @ 110kg
Front Squat: 2x5 @ 50kg
Bench Press: 5 @ 50kg, 5 @ 70kg
Weighted Pull Up: 2x5 @ 7.5kg
Ab Rollout: 5 @ 50kg
Correctives:
Bat Wings: 3x10s @ 22.5kg
Reverse Crunches: 3x10
Day #5
16-03-12
Warm Up:
3 Rounds
8x Goblet Squat @ 18kg
8x Good Morning @ 20kg
8x Behind the Neck Press @ 20kg
Program:
Deadlift: 5 @ 120kg, 3 @ 150kg, 2 @ 170kg
Front Squat: 5 @ 60kg, 3 @ 75kg, 2 @ 90kg
Bench Press: 5 @ 60kg, 3 @ 75kg, 2 @ 90kg
Weighted Pull Up: 5 @ 5kg, 3 @ 10kg, 2 @ 15kg
Ab Rollout: 5 @ 90kg
Day #6
18-03-12
Warm Up:
3 Rounds
Goblet Squat @ 18kg
Romanian Deadlift @ 18kg
Deadlift: 5 @ 70kg, 5 @ 100kg
Program:
Deadlift: 2x5 @ 130kg
Front Squat: 2x5 @ 70kg
Bench Press: 2x5 @ 70kg
Weighted Pull Up: 2x5 @ 8kg
Ab Rollout: 5 @ 90kg
Swings: 25 @ 28kg
Day #7
19-03-12
Warm Up:
3 Rounds
8x Goblet Squat @ 18kg
8x Romanian Deadlift @ 18kg
Deadlift: 2x5 @ 70kg, 5 @ 110kg
Program:
Deadlift: 2x5 @ 140kg
Front Squat: 5 @ 70kg, 5 @ 80kg
Bench Press: 5 @ 70kg, 5 @ 80kg
Weighted Pull Up: 2x5 @ 8kg
Ab Rollout: 5 @ Roller (No BB available)
Correctives:
Bat Wings: 5x10s @ 18kg
Reverse Crunches: 3x10
Day #8
20-03-12
Warm Up:
3 Rounds
8x Goblet Squat @ 18kg
8x RDL @ 18kg
Program:
Deadlift: 2x5 @ 100kg
Front Squat: 2x5 @ 60kg
Bench Press: 2x5 @ 70kg
Weighted Pull Up: 2x5 @ BW
Ab Rollout: 5 @ 80kg
Swings: 20 @ 18kg
Day #9
21-03-12
Warm Up:
3 Rounds
8x Goblet Squat @ 18kg
8x RDL @ 18kg
Snatch/OHS: 5 @ 40kg, 5 @ 50kg, 5 @ 60kg
Program:
Deadlift: 2x5 @ 160kg
Front Squat: 5 @ 60kg, 5 @ 70kg
Bench Press: 5 @70kg, 5 @ 80kg
Weighted Pull Up: 2x5 @ 10kg
Ab Rollout: 5 @ 80kg
Swings: 20 @ 28kg
Correctives:
Bat Wings: 5x10s @ 17.5kg
Reverse Crunches: 3x12
Day #10
23-03-12
Warm Up:
3 Rounds
8x Goblet Squat @ 18kg
8x RDL @ 18kg
Deadlift: 5 @ 60kg
Program:
Deadlift: 2x5 @ 120kg
Front Squat: 5 @ 70kg, 5 @ 75kg
Bench Press: 5 @ 70kg, 5 @ 80kg
Weighted Pull Up: 2x5 @ 8kg
Ab Rollout: 5 @ 95kg
Swings: 20 @ 32kg
Day #11
27-03-12
Warm Up:
Some bark work
Good Mornings
Snatches
Overhead Squats
Deadlift: 5 @ 60kg, 5 @ 110kg, 3 @ 140kg, 3 @ 160kg, 2 @ 185kg (PR by 2.5kg and 1 rep)
Front Squat: 5 @ 60kg, 3 @ 80kg, 1 @ 100kg
Bench Press: 5 @ 60kg, 3 @ 80kg, 2 @ 95kg (easy)
Weighted Pull Up: 2x5 @ 10kg
Decline Situps: 2x15
Day #12
02-04-12
Warm up:
Some bar work
Good Mornings, Snatches, Overhead Squats, Behind the Neck Presses
Power Snatches: 3x2 @ 40kg, 2x2 @ 50kg, 2 @ 60kg, 3x1 @ 70kg (easy, new PR should be possible)
Deadlift: 2x5 @ 140kg
Front Squat: 5 @ 70kg, 5 @ 80kg
Bench Press: 5 @ 75kg, 5 @ 85kg
Weighted Pull Up: 2x5 @ 10
Decline Situps: 2x12
Day #13
04-04-12
Warm up:
Some bar work
Good Mornings, Snatches, Overhead Squats, Behind the Neck Presses
1 Snatch 5 OHS: 2 @ 40kg
2 Snatch 3 OHS @ 50kg
2 Snatch 2 OHS @ 60kg
Deadlift: 5 @ 130kg, 5 @ 150kg
Front Squat: 5 @ 75kg, 5 @ 85kg
Bench Press: 5 @ 80kg, 5 @ 90kg
Weighted Pull Up: 2x5 @ 10
Decline Situps: 2x10
Bat Wings: 5x10 @ 20kg
Day #14
10-04-12
Warm up:
Some bar work
Good Mornings, Snatches, Overhead Squats, Behind the Neck Presses
Power Snatches: 3x2 @ 40kg, 2x2 @ 50kg, 2x2 @ 60kg
Deadlift: 5 @ 160kg, 5 @ 170kg
Front Squat: 5 @ 80kg, 5 @ 90kg
Bench Press: 5 @ 85kg, 5 @ 95kg
Weighted Pull Up: 2x5 @ 15kg
Decline Situps: 2x12
Day #15
13-04-12
Warm up:
Some bar work
Good Mornings, Snatches, Overhead Squats, Behind the Neck Presses
1 Power Snatch, 2 OHS, 1 Power Snatch, 1 Hang Power Snatch: 2x1 @ 40kg, 2x1 @ 50kg
1 Power Snatch, 1 Hang Power Snatch: 3x1 @ 60kg
Deadlift: 5 @ 110kg, 2 @ 140kg, 1 @ 160kg, 1 @ 180kg, 1 @ 190kg (7.5kg PR)
Front Squat: 5 @ 85kg, 5 @ 95kg
Bench Press: 5 @ 60kg, 3 @ 70kg, 3 @ 80kg, 1 @ 90kg, 1 @ 100kg, 1 @ 110kg (7.5kg PR)
Weighted Pull Up: 2x5 @ 15kg
Day #16
16-04-12
Warm up:
Some bar work
Good Mornings, Snatches, Overhead Squats, Behind the Neck Presses
1 Snatch + 5 OHS: 2 @ 40kg, 2 @ 60kg
Deadlift: 5 @ 110kg, 5 @ 150kg, 5 @ 160kg
Front Squat: 5 @ 60kg, 5 @ 80kg
Bench Press: 5 @ 85kg, 5 @ 90kg
Weighted Pull Up: 2x5 @ 15kg
KB Swing: 20 @ 32kg
Reverse Crunches: 3x10
Batwings: 3x10s @ 25kg
Day #17
17-04-12
Warm up:
Some bar work
Good Mornings, Snatches, Overhead Squats, Behind the Neck Presses
Deadlift: 5 @ 120kg, 5 @ 140kg
Front Squat: 5 @ 75kg, 5 @ 80kg
Bench Press: 5 @ 75kg, 5 @ 85kg
Weighted Pull Up: 2x5 @ 15kg
KB Swing: 20 @ 28kg
Day #18
19-04-12
Warm up:
Some bar work
Good Mornings, Snatches, Overhead Squats, Behind the Neck Presses
1 Snatch + 10 OHS: 1 @ 40kg, 3 @ 50kg
Deadlift: 2x5 @Â 140kg
Front Squat: 2x5 @ 75kg
Bench Press: 2x5 @ 80kg
Weighted Pull Up: 2x5 @ 20kg
KB Swing: 20 @ 32kg
Reverse Crunches: 3x15
Day #19
20-04-12
Warm up:
Some bar work
Good Mornings, Snatches, Overhead Squats, Behind the Neck Presses
OHS: 5 @ 40kg, 2x5 @ 50kg
Deadlift: 2x5 @ 130kg
Front Squat: 2x5 @ 75kg
Bench Press: 5 @ 70kg, 5 @ 85kg
Weighted Pull Up: 2x5 @ 15kg
KB Swing: 20 @ 18kg
Reverse Crunches: 3x10
Batwings: 5x12s @ 20kg
Day #20
22-04-12
Warm up:
Some bar work
Good Mornings, Snatches, Overhead Squats, Behind the Neck Presses
Deadlift: 2x5 @ 150kg
Front Squat: 5 @ 80kg, 5 @ 85kg
Bench Press: 5 @ 80kg, 5 @ 85kg
Weighted Pull Up: 5 @ 15kg, 5 @ 20kg
KB Swing: 21 @ 28kg
Reverse Crunches: 3x12
Day #21
23-04-12
Warm up:
Some bar work
Good Mornings, Snatches, Overhead Squats, Behind the Neck Presses
Deadlift: 2x5 @ 150kg
Front Squat: 1 @ 120kg (10kg PR)
Bench Press: 5 @ 90kg, 3 @ 100kg
Weighted Pull Up: 2x5 @ 20kg
KB Swing: 25 @ 28kg
Reverse Crunches: 2x20
Batwings: 3x12s @ 28kg
Day #22
24-04-12
Warm up:
Some bar work
Good Mornings, Snatches, Overhead Squats, Behind the Neck Presses
Deadlift: 2x5 @ 130kg
Front Squat: 2x5 @ 70kg
Bench Press: 2x5 @ 70kg
Weighted Pull Up: 2x5 @ 15kg
KB Swing: 20 @ 28kg
Get in, get out.
Day #23
26-04-12
Warm up:
Some bar work
Good Mornings, Snatches, Overhead Squats, Behind the Neck Presses
Deadlift: 2x5 @ 140kg
Front Squat: 2x5 @ 75kg
Bench Press: 2x5 @ 75kg
Weighted Pull Up: 2x5 @ 15kg
KB Swing: 25 @ 28kg
Batwings: 1x10s, 2x20s @ 18kg