Apr 11
Bench Press
3 x 5 x 88.5kg
DB Rows
3 x 10 x 29kg
DB Overhead Press
3 x 10 x 21.5kg
DB Curls
3 x 10 x 19kg
Body Saw (slow)
10 reps
Apr 12
Track Work
250m – 33.3
200m – 27.4
150m – 20.1
100m – 13.2
50m – 6.7
Walking Lunges, 40m
Apr 17
Bench Press
3 x 5 x 91kg
DB Curls
3 x 10 x 19kg
DB Rows
3 x 10 x 29kg
DB Press
3 x 10 x 21.5kg
Bodysaw
10 slow reps
Apr 18
Track Work
250m – 34.4
200m – 28.2
150m – 19.1
100m – 12.5
50m – 6.5
High Knees, 2 x 20m
Walking Lunges, 2 x 20m
Apr 19
SL Box Jumps
5 x 5 per leg
Bench Press
3 x 10 x 81kg
DB Rows
3 x 10 x 29kg
DB Curls
3 x 10 x 19kg
DB Press
3 x 10 x 21.5kg
Ab Ripper X, complete
Back Squat
1 x 10 x 103.5kg
2 x 10 x 108.5kg
Apr 22
Bench Press
5 x 88.5kg
4 x 93.5kg
3 x 98.5kg
2 x 103.5kg
1 x 108.5kg
DB Rows
3 x 10 x 29kg
DB Press
3 x 10 x 24kg
DB Curls
3 x 10 x 19kg
Bodysaw
14 slow reps
Apr 23
Track Work
250m – 34.2
200m – 26.3 PB
150m – 19.5
100m – 12.6
Apr 24
Power Cleans
3 x 5 x 71kg
Bench Press
3 x 5 x 91kg
DB Rows
3 x 10 x 34kg
Lower Body ISO Resistance Bands
3 x 3 x 15 secs
Spiderman Press-ups
3 x 10
Apr 25
Track Work
10 x 400m (4 mins rest) all in 80 secs
400m in 63.7
Ab Wheel, 3 x 10
Apr 26
DB Bench Press
3 x 10 x 32.5kg
DB Rows
3 x 10 x 32.5kg
DB Press
3 x 10 x 25kg
DB Curls
3 x 10 x 18kg
Landmine
3 x 10 x 30kg
Apr 29
Back Squat
5 x 117.5kg
4 x 122.5kg
3 x 127.5kg
2 x 132.5kg
1 x 137.5kg
Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
1 x 107.5kg
DB Rows
3 x 10 x 32.5kg
DB Press
3 x 10 x 25kg
DB Curls
3 x 10 x 17.5kg
Ab Crunch Machine
3 x 18 x 39kg