June 1
High Pulls
2 x 4 x 63kg
Rows
2 x 8 x 41.8kg
June 3
Pull ups
2 x 10
Clean Pulls
2 x 4 x 63kg
June 5
Box Squat Jumps
3 x 5
Front Squats
2 x 5 x 101kg
June 6
Bench Press
8 x 67.5kg
5 x 76.5kg
3 x 83.2kg
4 x 81kg
June 10
Pullups (wide arm, full extension no momentum)
11, 10, 10
Hang Cleans
2 x 4 x 63kg
Hip Extensor Res. Band
3 x 10
ISO HS hold
3 x 15 secs
Standing Knee Extension Res. Band
3 x 10
June 12
Box Squat Jumps
2 x 5
Shock Jumps
1 x 5 x 75cm
Front Squat
1 x 6 x 101kg
1 x 4 x 105.5kg
June 13
Bench Press
8 x 67.5kg
5 x 77.5kg
3 x 82.5kg
1 x 95kg
0 x 100kg
5 x 80kg
Tried bench round mates house, 100kg was unnecessary but he wanted to see how I’d handle it.
June 14
Straight Leg Pull Back Res. Band
3 x 10
June 19
Straight Leg Pull Back Res. Band
3 x 12
June 20
Bench Press
8 x 67.5kg
5 x 76.5kg
2 x 83.2kg
6 x 76.5kg
June 22
Pullups
2 x 10
Hang Cleans
2 x 4 x 63kg
Hip Extensor Res. Band
3 x 15
ISO HS hold
3 x 15 secs
Standing Knee Extension Res. Band
2 x 10
June 27
Bench Press
8 x 67.5kg
5 x 77.5kg
3 x 82.5kg
3 x 1 x 95kg
5 x 80kg
Deadlift
3 x 5 x 90kg
June 29
Pullups
2 x 12
Hang Cleans
2 x 4 x 62.5kg
Hip Extensor Res. Band
3 x 15
ISO HS hold
3 x 15 secs
Standing Knee Extension Res. Band
2 x 10