Sat 05/06 Lower - week 1
Activation - High Pulls, Broad Jumps
Main Lift;
Deadlifts - 135kg x5, 140kg x5, 145kg x6
Assistance:
GMs- 5x10 with 135lb
Inverted row - BW - 15, 15, 12, 7, 8.
Supplementary:
DB Hammer curl > 27.5kg
Grip work
Very happy with the session considering my legs felt like lead!
Monday 07/06 Upper - week 2
Activation - push jerks, jumping chins
Main Lift:
Strict Standing Military - 110lb x3, 120lb x3, 130lb x5
then extra volume: 110lb 3x3
Assistance:
Chins - BW + 35lb, 25 total reps, sets of 5. Then max reps - 6,7
CGBP in Smith > 245lb x4
Dec DB Flye Press > 40kg x5
Supplementary:
Face pulls
Lateral raises
Tuesday 08/06 - Lower week2
Activation - jump squats
Main Lift:
Front Squats - 205lb x3, 215lb x3, 225lb x3
Assistance -
BBB Front Squats - 5x10 with 135lb
Hamstring drops - 3 sets: 8,8,8
Supplementary-
Mechanical advantage ramping - db curl > 22.5kg x5, then DB Hammer curls > 30kgx5
Have been finding that lunges have over-fried my glutes to the point its hindering recovery for Deads on friday…instead will follow on BBB style as prescribed by Wendler, and grease that squat pattern.
Wednesday 09/06
2 mile light run
Lots of stretching
Thursday 10/06 Upper - week 2
Activation - Flyes & Face Pulls
Main Lift:
Inc DB Press - 35kg x3, 37.5kg x3, 40kg x3
Assistance:
Pull ups - 6x4 with 35lb then 3x5 BW
Dips > BWx5, 45lb x5, 70lb x5, 90lb x5, 100lb x5
Dec DB Flye - 30kg 2x max reps: 7,5
Supplementary:
Face Pulls
Lateral Raises - 1set max reps
Friday 11/06 Lower -week2
Activation - High Pulls & Broad jumps
Main Lift:
Deadlift - 135kg x3, 145kg x3, 155kg x3
Assistance:
GMs - 145lb 5x10
Inverted Row - BW x 15, 15, 15, 12, 10
Supplementary:
DB curls / hammer curls
Sat 12/06
1.5mile run
Monday 14/06 - Upper week3
Activation - push jerks, shoulder stabilization work
Main Lift:
Strict Military press - 115lb x5, 125lb x3, 135lb x2 (and half)
then 3x5 with 115lb
Assistance:
Chins - 6x4 with 45lb
CGBP in Smith - 135lb x6, 185lb x6, 225lb x6, 245lb x5
Dec Flye press - 35kg max reps - 7,7
Supplementary:
Face Pulls
Tuesday 15/06 - lower week 3
Activation - Jump Squats
Main Lift:
Front Squats - 205lb x5, 225lb x3, 240lb x2
Assistance:
BBB Front Squats - 140lb x 10, 10, 10, 10, 10
Hamstring Drops - 3set max reps - 10, 9 ,10
Supplementary:
DB Curls > 25kg for 5s…then Hammer curls > 32.5kg for 4
Wednesday 16/06
20mins cardio (machines) 
Thursday 17/06 Upper- week3
Activation - flyes & rows
Main lift:
Dec DB press - 37.5kg x5, 40kg x3, 42.5kg x5
Assistance:
Pull ups ; 8x3 with 45lb added completed
Dips > BW+90lb x5
Supplementary:
Face Pulls
Inc DB flye - 30kg max reps 7,7
Elbow felt tender today so eased off on the dips…
Friday 18/06 Lower - week3
Activation - High pulls & Broad Jumps
Main Lift:
Deadlifts - 145kg x 5, 155kg x3, 165kg x2
Assistance:
GMs - work up to 185lb x10
DB row - work upto 47.5kg x5
Supplementary
DB / Hammer curls.
Sunday 19/06 - Conditioning
Sled work :
Variety of forward and reverse drags/sprints with 30kg or 50kg…
Great fun…need to work in some structure though.
Monday 21/06 Upper - week4 DELOAD
Activation - Push jerks
Main Lift:
Standing strict Military - 95lb x5
Assistance:
Dec Bench > 185lb x5
Chins > 5x3 with 45lb added
BB row underhand - 135lb 5x8
Supplementary:
Face pulls
Inc DB Flye - 30kg x6,6
Tuesday 22/06 Lower - week4 DELOAD
Activation - jump squats
Main Lift:
Front squats - 135lb x5
Assistance:
BBB Front Squat - 5x10 with 95lb
Hamstring drops - BW x 7,7,7
Supplementary:
(hammer) curls & reverse curls
CONDITIONING:
Speed sled work:
Forward sprints with 20kg for 40m x6
Bear crawls with 20kg x4
Lunges
Weds 23/06 Cardio - 20mins easy steady state
Thurs 24/06 Upper - week4 deload
Activation - flyes & rows
Main Lift:
Dec DB Press > 32.5kg x5
Assistance:
Pull ups - 8x2 with 45lb added
Dips - BW x5,5. BW+45lb x5, 5
Supplementary:
Face Pulls
Mid Cable Flye
Friday 25/06 Lower
Worked from home so subbed sled work in place of Gym work
Main Lift:
Sled drags - 100lbs for 60m x3
Assistance:
Reverse drags: 55lbs for 40m x3, 100lb for 40m x1
Pull throughs - 100lb x15, 15, 15
Russian Twists with 8kg Med Ball
Random NEPA over the weekend…
Monday 28/06 - Upper week 1
Activation - Push jerks, Jumping Chins
Main Lift:
Strict Military - 105lb x5, 115lb x5, 125lb x6
Assistance:
Chins - BW 45lb 5x5
Dec Bench > 205lb x6
Supplementary:
Behind-back-shrugs - max reps 2set
Mid Cable Flye - max reps - 2set