Dec 16
Running Arms
3 x 70
Bench Press (1)
5 x 67.5kg
5 x 77.5kg
9 x 87.5kg
Explosive Pushups (1)
3 x 8
Dips
3 x 20
Dec 17
Back Squat
5 x 97.5kg
5 x 112.5kg
10 x 127.5kg
Stiff Legged Deadlift (1)
2 x 7 x 118.5kg
Bird Dogs (1)
2 x 20
Reverse Crunch Hold
3 x 30 secs
Side Bridge, 70 secs
Dec 19
Seated Jumps
1 x 5 x 100cm
2 x 5 x 105cm
Rebound Jumps
3 x 5 x 40cm->100cm
Pullups (14,14,11) and Dips (20,20,20)
Front Squat
5 x 70kg
5 x 81kg
14 x 92kg
Hip Thrusts
2 x 10 x 70kg
1 x 10 x 75kg
Sliding HS Curl
1 x 12 x 5kg
2 x 10 x 10kg
Ab Circuit, 5 mins
Dec 23
Running Arms
3 x 80
Bench Press (1)
3 x 72.5kg
3 x 82.5kg
7 x 92.5kg
Explosive Pushups (1)
3 x 8
Dips
3 x 20
Back Squats
3 x 105kg
3 x 120kg
6 x 135kg
Stiff Legged Deadlift (1)
2 x 8 x 118.5kg
Bird Dogs
2 x 20
Reverse Crunch Hold
3 x 30 secs
Dec 25
Seated Jumps
3 x 5
Rebound Jumps
3 x 5
Front Squat
3 x 76kg
3 x 86kg
12 x 97kg
Sliding HS Curl
2 x 10 x 10kg
1 x 10 x 15kg
Hip Thrusts
2 x 10 x 75kg
1 x 10 x 80kg
Ab Crunches
4 x 45
Side Bridge, 75 secs
Dec 27
DB Rows
3 x 10 x 37.5kg
Plate Toss
3 x 12 x 15kg
Alternate DB Bench (1)
1 x 19 x 36kg
1 x 17 x 36kg
Explosive Pushups (1)
2 x 8
Dec 28
Power Cleans
2 x 1 x 86kg
1 x 88.5kg
1 x 91kg
1 x 94.5kg P.B.
1 x 95.5kg P.B.
Good Mornings
2 x 9 x 67.5kg
Ab Circuit, 5 mins 30
Dec 29
Running Arms
3 x 90
Bench Press (1)
5 x 77.5kg
3 x 87.5kg
6 x 97.5kg
Explosive Pushups (1)
3 x 8
Dips
3 x 20
Dec 30
Back Squats
5 x 112.5kg
3 x 127.5kg
3 x 142.5kg
Stiff Legged Deadlift (1)
2 x 7 x 121kg
Bird Dogs (1)
2 x 20
Reverse Crunch Hold
3 x 30 secs