Road to 400/300/500

wave 9 week 1
squats actual max 160kg training max 150kg
warm up 3 sets
65% 97.5kg x5
75% 112.5kg x5
85% 127.5kg x6 not balls out

leg press
3x20 190kg

leg curls
3x10 35kg

ab pulldowns
3x10

wave 9 week 1
bench actual max 110kg training max 95kg
warm up
65% 60kgx5
75% 70kgx5
85% 80kgx11 6 rep pr

dumbell bench
2x10 30kg per hand

t bar row
3x10 50kg

face pulls
2x20 17.5kg

rope push downs
2x20 30kg

rope hamer curls
2x20 25kg

wave 9 week 1
actual max 190kg training max 185kg
deadlifts
warm up 3 sets
65% 120kg x 5
75% 137.5kg x 5
85% 157.5kg x 6 not to sure if this is a pr

goodmornings
3x10 40kg

leg press
180kg x 10
240kg x 10
280kg x 10

ab pull downs
1x10 35kg
2x10 40 kg

seated calf raise
millions
standing calve raise
millions

wave 9 week 1
actual max 70kgx2 training max 77.5kg
military press
warm up
65% 5kgx 10
75% 57.5kgx10
85% 65kg x 4 fuck

pull ups
30 reps

shoulder pres machine
2x10

straight arm pulldowns
3x10

lateral raises
1x6 tweaked bicep was hurting

woke up yesterday bicep felt sore and bruised just below my delt think i tweaked it doing front squats friday or deadlifting didnt hurt during pull ups though so will train around it hopefully i can deadlift again friday

wave 9 week 1

actual max 160kg training max 150kg
squats
warm up
75% 105kg x 3
80% 120kg x 3
90% 135kg x 5

leg press
5x10 working up to 300kg

leg curls
30kg 5x20

ab pulldowns
5x10

seated calf raise
3x10

bench press

ctual max 110kg training max 95kg
squats
warm up
70% 65kg x 3
80% 75kg x 3
90% 85kg x 7

deadlifts
actual max 190kg training max 185kg
warm up
70% 127.5kg x 3
80% 147.5kg x 3
90% 165kg x 5

military press
actual max 70kg training max 75kg
warm up
70% 52.5kg x 3
80% 60kg x 3
90% 67.5kg x 4

actual max 160kg training max 150kg
squats
warm up
75% 112.5kg x 5
85% 127.5kg x 3
95% 140kg x 5

ab work and low back work

actual max 110kg training max 95kg

warm up
75% 70kg x 5
85% 80kg x 3
95% 90kg x 6

deadlifts
actual max 190kg training max 185kg

warm up
75% 137.5kg x 5
85% 157.5kg x 3
95% 175kg x 2

WAVE 10
squat
actual max 160kg
training max 155kg

stretches and hip mobility
warm up
65% 100kgx5
75% 115kgx5
85% 130kgx5

squat 60kgx30

lowerback and abs work

bench

actual max 110kg
training max 97.5kg

warm up

shoulder horn 2x15

65% 62.5kgx5
75% 72.5kgx5
85% 80kgx11 pr

bent over rows
5x10

decline bench
1x10

deadlift
actual max 190kg
training max 190kg

stretching and hip mobility
warm up
65% 122.5kgx5
75% 142.5kgx5
85% 160kgx6 pr

RDL 3x10 60kg

abs

military press
actual max 70x2
training max 77.5kg

warm up
65% 50kgx5
75% 57.5kgx5
85%x 65kgx5

pull ups
10,8

dumbell shoulder press
1x10

close grip bench dc set
70kgx11,6,3

ez barbell curls
20kg on barx10,6,4

WAVE 10
week 2

squat TM 155KG AM 160KG
warm up

70% 100kgx3
80% 122.5x3
90kg 140kgx3

bench press TM 97.5KG AM 110KG
WARM UP
70% 67.5KGX3
80% 77.5KGX3
90% 87.5KGX8

DEADLIFT TM 190KG AM 190KG
WARM UP
70% 132.5KGX3
80% 150KGX3
90% 170KGX4

MILITARY PRESS TM 77.5KG AM 70X2
WARM UP
70% 52.5KGX3
80% 60KGX3
90% 67.5kg