2017 Training Log

1 July

Push Press – 4 x 4 x 50kg
Chin ups – 4 x 4 x 20kg
OHP – 4 x 4 x 47.5kg
Bench Press – 4 x 4 x 75kg
Pendlay Rows – 4 x 4 x 75kg

6 July

Push Press – 5 x 3 x 57.5kg
Chin ups – 5 x 3 x 20kg
OHP – 5 x 3 x 55kg
Bench Press – 5 x 3 x 85kg
Pendlay Rows – 5 x 3 x 85kg

10 July

Power Cleans – 4 x 4 x 70kg
Hex DL – 4 x 4 x 115kg
Bench Jumps – 4 x 4
RDL – 3 x 6 x 85kg

12 July

Push Press – 4 x 3 x 57.5kg, 6 x 65kg
Chin ups – 5 x 3 x 20kg
OHP – 5 x 3 x 55kg
Bench Press – 4 x 3 x 85kg, 9 x 85kg
Pendlay Rows – 5 x 3 x 80kg

1 Aug

Push Press – 4 x 4 x 50kg
Chin ups – 4 x 4 x 20kg
OHP – 4 x 4 x 47.5kg
Bench Press – 4 x 4 x 75kg
Pendlay Rows – 4 x 4 x 75kg
Ab Wheel – 3 x 5

3 Aug

Power Cleans – 4 x 4 x 70kg
Hex DL – 4 x 4 x 115kg
Bench Jumps – 4 x 4
RDL – 3 x 7 x 90kg
Sprinter Sit ups – 3 x 30

4 Aug

Push Press – 4 x 4 x 50kg
Chin ups – 4 x 4 x 20kg
OHP – 4 x 4 x 47.5kg
Bench Press – 4 x 4 x 75kg
Pendlay Rows – 4 x 4 x 75kg
L-Sit Hold – 10 x 10 secs

7 Aug

Power Cleans – 3 x 3 x 80kg
Back Squat – 4 x 3 x 105kg, 5 x 115kg
BOrzov Hops – 4 x 3
RLESS (DB) – 3 x 6 x 25kg
Seated Good Morning – 3 x 6 x 30kg
Hollow Rock – 3 x 30 secs

8 Aug

Push Press – 5 x 3 x 60kg
Chin ups – 5 x 3 x 20kg
OHP – 4 x 3 x 55kg, 5 x 60kg
Bench Press – 4 x 3 x 87.5kg, 4 x 95kg
Pendlay Rows – 5 x 3 x 80kg
Ab Wheel – 3 x 8

10 Aug

Power Cleans – 3 x 3 x 80kg
Hex DL – 4 x 3 x 132.5kg, 6 x 145kg
Bench Jumps – 4 x 3
RDL – 3 x 7 x 90kg
Sprinter sit ups – 3 x 30

12 Aug

Push Press – 4 x 3 x 60kg, 7 x 65kg
Chin ups – 4 x 3 x 20kg
OHP – 5 x 3 x 55kg
Bench Press – 5 x 3 x 87.5kg
Pendlay Rows – 6,5,4 x 80kg

—GAP—

60 days of German Volume Training, then Human Flag Training, then Smolov Jr. to finish the year, all in separate training logs.