1 Mar
OHP 6 x 3 x 62.5kg
T-Bar Row 5 x 12 x 45kg
Bench Press 8,8,8,6,6 x 80kg (2 mins)
Lat Pulldown 6 x 10 x 50kg
Preacher Curl 5 x 8 x 20kg
Ab Ripper X
4 Mar
Power Clean 2 x 5 x 70kg, 5 x 75kg
A1 Back Squat 3 x 5 x 110kg
A2 Borzov Jumps 3 x 5
RDL 10,9,8,7,6 x 70kg
Bench Press (30 reps, 30 secs rest) 80kg x 13, 6, 5, 4, 2
Machine Rows 6 x 10 x 22.5kg
B1 Pull-ups (30) = 9, 7, 5, 5, 4
B2 Alternate DB Press (30) 20kg x 10, 8, 7, 5
Ab Ripper X
7 Mar
Power Clean 3 x 5 x 75kg
A1 Deadlift 3 x 5 x 120kg
A2 Squat Jumps 2 x 5 (forgot them first set)
Back Squat 12, 10, 8 x 90kg, 12 x 90kg, 10 x 95kg, 8 x 100kg
OHP 2 x (6 x 50kg, 5 x 55kg, 4 x 60kg)
T-Bar Row 5 x 10 x 45kg
Lat Pulldown 5 x 10 x 50kg
3 Way Shoulder Raise 12,10,8 x 5kg per hand
10 Mar
Power Clean 3 x 5 x 75kg
Back Squat 3 x 5 x 110kg
Bench Press 3 x 5 x 90kg
Bent Over Rows (smith machine) 6 x 10 x 50kg
Incline DB Press (30 total, 30 secs rest) 25kg x 14, 7, 5, 4
Deadlift 4 x 10 x 100kg (60 secs)
Hex Bar Shrugs 6 x 10 x 40kg
15 Mar
Power Clean 5 x 75kg, 4 x 80kg, 3 x 85kg, 2 x 90kg, 0 x 95kg
Back Squat 5 x 110kg, 4 x 115kg, 3 x 120kg, 2 x 125kg, 1 x 130kg
RDL 4 x 8 x 70kg
Bench Press 5 x 90kg, 4 x 92.5kg, 3 x 95kg, 2 x 97.5kg, 2 x 100kg
Machine Row 4 x 10 x 22.5kg
DB OHP 10 x 25kg, 10 x 22.5kg, 4+4 (alternate) x 22.5kg, 8 (alternate) x 22.5kg
Pullups 8,7,6,5,4
19 Mar
Power Cleans 4 x 4 x 80kg
A1 Back Squat 4 x 4 x 115kg
A2 Borzov Jumps 4 x 4
Deadlift 4 x 10 x 110kg (2 mins)
Bench Press 4 x 4 x 95kg
Lat Pulldown 4 x 10 x 50kg
T-Bar Rows 4 x 10 x 45kg
24 Mar
Abs
25 Mar
Press-ups, 50
Hex Bar DL 3 x 5 x 70kg
30 Mar
Exercise Bike – 25km in 52:52 with resistance 3/7
SL Calf Raises – 10