Max Effort Upper Body
A) BB Bench Press *5rm
8/6 45, 95, 115, 135, 155, 165, 170, 175
8/13 45, 95, 135, 155, 165, 175, 180x4
B) Floor Press 4 sets of 5 (switch after two to three weeks)
8/6 155x5, 160x5, 160x5
8/13 160x5, 165x5, 170x5
C) Barbell rows/seated DB power clean 3-4 supersets of 8-12 reps
8/6 160x9/15x9, 160x12/15x12, 165x10/15x8
8/13 165x10, 170x10, 170x12 15x12, 20x8, 20x9
D) Cable shrugs 3-4 sets of 8-15 reps
8/6 16x12, 16x13, 16x15
8/13 18x12, 24x8, 24x12
E) DB curls 3-4 sets of 8-15 reps
8/6 20x15, 25x9, 25x9
8/13 25x10, 25x9, 25x9 + 1 fr *adding extra set next time
Dropped dynamic lower body day
Max effort lower body
A) Snatch grip deadlift (max set of 3) *SWTICHING
8/8 135, 155. 175, 205, 225, 235, 240
B) Split squat 3 sets of 6-12 * SWITCHING to reverse lunges
8/8 *kg 23x12, 23x12, 28x8
C) Swiss ball butt bridge 3 sets of 8-12
8/8 x9, x10, x12
D) Ab circuit
8/16 DL max of 307, regressed wtf?
Repetition Dynamic upper body
A)Low incline DB Bench press 3 sets of max reps/4x12
8/10 44x12, 55x13, 44x17
B) Chinups/ rear delt flyes 3-4 sets of 8-12 reps
8/10 12/25x8, 10/8, 7/9
C) Lean away DB raises 4sets of 8-12
8/10 24x10, 11, 12, 12
D) Barbell shrugs/ tricep machine 3 sets of 8-10
8/10 135/45x10, 176/60x10, 187x25, 60x10