DELOAD WEEK:
Need one of these badly so just doing neural charge workouts and conditioning stuff for the week. Taking it eeeasshy.
Today:
Streching, mobility work, band work, foam roll
A1 Bench press: 50 x 3 x 6
A2 Dumbbell snatch: 18 x 3 x 6
A3 Shoot ups x 3 x 6
A4 Medicine ball slams: 5 x 3 x 6
Kettle bell work:
16 x 15
16 x 8
20 x 10
24 x 10
Wednesday: EVO DAY
Trap bar deadlifts:
100 x 8 x 4 sets
Kettlebells:
24 x 15 x 3 sets
Bulgarian raised split squats:
7.5 x 10 reps each leg x 3 sets
Band work:
Upright rows x 15 SS Goodmornings x 15 x 3 sets
Prowler push:
There and back x 2 sets 1 min break between sets
TODAY: Rehab Neural Charge Workout
Dislocations
Organic movements
Basic static stretches
2kg x 10 x 3 sets of:
10 - 2
9 - 3
4 - 8
BW split squats x 10 reps x 2 sets
Neural charge workout:
Push press: 40 x 3 x 4 sets
BW squats x 5 x 4 sets
Push ups x 5 x 4 sets
High ass box jump x 1 x 4 sets
Today: Monday
Felt good to have a deload week, everything feels nice and rested. Glad I did some activities to not completely feel like a lazy fuck. Today was back to the grind stone. 5kg on all previous lifts, so feel quite tired now afterwards lol.
Push press:
40 x 3
50 x 3
60 x 3
70 x 3
60 x 3
65 x 3
70 x 3
60 x 3
Incline press:
60 x 3
70 x 3
80 x 3
90 x 3
80 x 3
85 x 3
90 x 3
80 x 3
Bench press:
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
90 x 3
95 x 3
100 x 3
90 x 3
Back squat:
60 x 5
80 x 5
90 x 5
100 x 5
110 x 50
Today: Tuesday
This is meant to be a neural charge workout but I want to focus on my biceps a lot. So this will be a bicep day and if I feel like I got time and so forth, throw in a neural charge workout beforehand.
Chin ups:
BW x 8 x 4 sets
Wide grip Ez bar curls:
15 x 5
20 x 5
25 x 5
30 x 5
DS
25 x 10
20 x 10
15 x 10
Seated Alternating Bicep curls:
18 x 5 x 3 sets
Drop set cable hammer curls:
50 x 10
45 x 6
40 x 5
35 x 5
30 x 5
Abs
Wednesday: Evo legs
Prowler suicide challenge:
41 seconds… was death haha!!
Deadlifts:
70 x 5
110 x 3
140 x 3
170 x 1
Kettle bell swings:
24kg x 15 x 3 sets
Goblet squats:
40 x 12 x 3 sets
Prowler pull through’s:
Pull through x 1 then push back x 2 sets
Trx hamstrings curls 10 reps x 2 sets
Thursday: Push day
Push press:
40 x 3
50 x 3
60 x 3
70 x 3
60 x 3
65 x 3
70 x 3
60 x 3
Incline press:
60 x 3
70 x 3
80 x 3
90 x 3
80 x 3
85 x 3
90 x 3
80 x 3
Bench press:
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
90 x 3
95 x 3
100 x 3
90 x 3
Chest circuit: Superset
Flat dumbbell press 30 x 8 x 4 sets
flat dumbbell flies 10 x 8 x 4 sets
Friday: Back and Biceps
Thib lat pulldown:
25 x 10
30 x 10
35 x 10
40 x 10
45 x 10
Superset Lat pulldown with straight arm pulldown:
55 x 8 SS 20 x 8
60 x 8 SS 20 x 8
65 x 8 SS 20 x 8
70 x8 SS 20 x 8
Standing Ez preacher curl:
30 x 10 5 top half reps x 3 sets
Standing barbell curls:
23 x 8
25 x 8
30 x 8
35 x 6
Standing single arm biceps cable curl:
15 x 10
10 x 10 x 2
abs
Saturday: Legs
Back squat:
40 x 5
60 x 5
80 x 5
100 x 5
110 x 3
120 x 3
130 x 1, 1
140 x1 PR!!!
Front squat:
60 x 8 x 3
Standing calf raise:
60 x 10
70 x 10
90 x 10
105 x 10
Sitting calf raises:
50 x 10 x 4
Monday: Push
Push press:
40 x 3
50 x 3
60 x 3
70 x 3
60 x 3 x 2
65 x 3 x 2
70 x 3 x 2
60 x 3
Incline bench:
60 x 3
80 x 3
90 x 3
80 x 3 x 2
85 x 3 x 2
90 x 3 x 2
80 x 3
Bench press:
60 x 3
80 x 3
90 x 3
100 x 3
90 x 3 x 2
95 x 3 x 2
100 x 3 x 2
90 x 3
Back squat:
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
Tuesday: Biceps
Barbell curl:
20 x 5
23 x 5
25 x 5
30 x 5
35 x 5
40 x 5
45 x 5
Seated alternating bicep curl:
15 x 8 x 3
1 arm standing preacher curl:
10 x 8 x 3
Wednesday: Evo leg day
Band deadlifts: bands are 60kg tension
Band x 8
130 x 3
140 x 3
150 x 3
160 x 3
170 x 1
180 x 1
190 x 1
Kettle bell swings:
24 x 20 x 3 sets
Bulgarian raised split squat:
10kg each hand x 10 reps x 3 sets
Prowler (Just itself, so like 25kg maybe) x 6 sprints
Thursday: Upper
WOke up feeling sick, snotty nose and shit so just did the bare minimum today:
Push press:
40 x 3
50 x 3
60 x 3
70 x 3
60 x 3 x 2
65 x 3 x 2
70 x 3 x 2
60 x 3
Incline Press:
60 x 3
80 x 3
90 x 3
80 x 3
85 x 3 x 2
90 x 3 x 2
80 x 3
Bench press:
60 x 3
80 x 3
90 x 3
100 x 3
90 x 3 x 2
95 x 3 x 2
100 x 3 x 2
90 x 3
Saturday: Legs and traps
Back squat:
Bar x 8
40 x 5
60 x 5
80 x 5
90 x 5
100 x 10
Front squat:
60 x 10
70 x 10
80 x 10
Super set upright rows with standing calf raises:
Upright rows: 50 x 3 x 3 sets
Standing calf raises: 82 x 5 x 3 sets
Superset barbell shrugs with donkey calf raises:
BB shrugs: 60 x 5, 80 x 5, 85 x 5, 90 x 5, 95 x 5, 100 x 5 (2sec hold at the top of the contraction)
Donkey calf raises: 82 x 5 x 6 sets (slow contraction with squeeze and slow eccentric, mind muscle connection)
Monday: Push
Push Press:
40 x 3
50 x 3
60 x 3
70 x 3
80 x 3
90 x 1 —> PR!
90 x 1 —> PR!!
95 x 1 Just got it
100 - fail
Incline bench:
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
Bench press:
60 x 3
80 x 3
90 x 3
100 x 3
110 x 3
120 x 1 —> But lifting up a bit too much so wasn’ really happy with this
120 x 1 —> Happy 
Back squat:
60 x 5
80 x 5
90 x 5
100 x 5
Tuesday: Neural charge and biceps
Neural charge workout:
Box squat: 60kg x 3 reps x 4 sets
Box jump: 3 reps x 2 sets, 2 sets x 1 rep (was higher)
Push ups: 5 reps x 4 sets
Biceps workout:
Barbell curl:
25 x 5
30 x 5
35 x 5
40 x 5
Reverse Ez barbell curl:
20 x 8 reps x 3 sets
Alternating palms up dumbbell curls:
14 x 8 x 2 sets
12 x 8 x 1 set
Wednesday:
This was meant to be a leg day but woke up with a brutal headache! Felt like shit!
So ended up with this:
Prowler suicice: 45seconds
Bench press:
bar 30kg weights x 5
50 30kg weights x 3
70 30kg weights x 3
80 30kg weights x 3
100 30kg weights x 1
110 30kg weights x 1
SS Face pulls x 15 reps with Band pull aparts x 20 reps x 2 sets
Thursday: Legs (deadlift day)
Felt amaaaaaaaaaazing today, after a Monster felt even better
So went to go deadlift with the gyms aircon on the fritz and me with no sweat towel, lol!!
Still felt my lower back wasn’t strong when doing a conventional deadlift, it doesnt feel right and I dont like the after feeling too.
So decided to sumo style and that felt PERFECT! Really focus on squeezing my glutes the whole time, pushing with my legs and pulling the weight when my hips shoot forward. No lower back pain or pump
Conventional deadlift:
50 x 3
60 x 5
80 x 5
90 x 5
SUMO STANCE:
90 x 3
110 x 3
130 x 3
140 x 1
150 x 1
160 x 1 PR!!!
Tried 170 but didn’t feel confident so scrapped it!
Seated calf raise:
50 x 8 x 3
SS
Bulgarian split squat:
BW x 8 each leg x 3 sets
Front squat:
60 x 8 x 3
Hack squat machine calf raises:
60 x 10 x 3
These felt amazing!!!
Friday: Back
Reason I am not doing biceps is that I am doing a strongman conditioning day tomorrow so wanna have the arms feeling strong for all teh carries and lifts!
Thib pulldown:
25 x 12
30 x 10
35 x 10
40 x 10
45 x 10
Lat pulldown:
45 x 6
55 x 6
65 x 6
70 x 6
75 x 6
Straight arm pulldowns:
20 x 8 x 4sets
Super set with Close grip pulldowns:
50 x 6
55 x 6
60 x 6
65 x 6
Saturday: “Leg day” Strongman training
Circuit consisting of 3 exercises: (3 sets of this with a 5min break in between)
275kg tire flip: 4 flips (had a helping at the bottom for today to get use to the movement and so forth)
Log press (40kg): 12 reps
Fat bar farmer walks: 50kg x -15m
Prowler pushes:
40kg on the prowler x 5 sets
JIRRRRRRRE!!!
Felt a bit tired today from waking up poes early yesterday and again today. Had a monster and that helped alot!!!
Monday: Push
Push press:
50 x 3
60 x 3
65 x 3
70 x 3
75 x 3
80 x 3
Didn’t feel partically strong on this exercise today…
Incline bench:
60 x 3 (felt good in the hands)
70 x 3
80 x 3
90 x 3
100 x 3
Bench press:
60 x 3
80 x 3
90 x 3
100 x 3
110 x 3
120 x 3 —> Yeaaah boi felt gooooood!
130 x 1 —> Flew up like it was 90kg!!!
140 x 1 PR!!! Finally reached my bench goal! Was good till about lock out area where I had to grind this bitch out!! Still stoked I got it!!!
Squats:
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
120 x 3 ___> Was really tired from the benching
Tuesday: Neural charge
Bodyweight squat: x 5 x 6 sets
Push up varying hand placesments: x 5 x 6 sests
Dumbbell snatches: -18kg x 3 x 6 sets
Wednesday: Lower body deadlift day
Sumo deadlifts:
70 x 5
110 x 5
140 x 3
160 x 1, 3 ----> PR!!!
170 x 1 PR!!! Jirrre!!
Deficit deadlifts:
60 x 8
60 x 3
80 x 3 x 7 sets
Band pullthroughs: 15 x 2 sets
Barbell hip swings:
10kg x 15 x 2 sets
Prowler plank pulls:
Prowler x 1 pull push back, then other arm and push back x 2 sets
Prowler suicide