Friday 27th of July
Deload: Deadlift and Press
Warm-Up:
Deadlifts: 5x5s Pallof Press each side between sets
Front Squats: Hollow Body rocks between sets
Superset A: Pull-up / Press
Superset B: Dumbbell Rows / CG Bench
Monday 30th of July
Squats
Warm-Up:
Squats: 5 standing ab wheels between sets
RDLâs: 5x5s Pallof Presses between sets
Circuit: Paused BSS / GHRâs / Farmerâs Carries
Conditioning: Rowing Machine
Wednesday 1st of August
Bench
Warm-Up:
Rows / Bench
NG Chin-Ups / Z Press
Triple Threats / Incline DB Press / Tempo Seal Rows
SA Preacher Curl / CG Push-Ups / Overhead Band Triceps Extension
Friday 3rd of August 2018
Deadlifts
Warm-Up:
Deadlifts: 10s/side Single-Arm RKC Planks between sets
Front Squats: Hollow Rocks between sets
Circuit: Hip Thrusts / Walking Lunges / Farmersâ Carries
Conditioning:
Hey mate, I was wondering if you knew whether rounding on Front Squats is as much of an issue as it is with Low-Bar Squats?
Iâm not mark but i always found this video to be really helpful
Good job man!
Issue as in risky? Or as in making you lose the lift?
Probably way less risky on front squats but conversely more likely to make you lose the bar.
More or less what I thought. Thanks!
Saturday 4th of August, 2018
Press
Warm-Up:
Pull-Ups / Press
SA DB Rows / CG Bench
Circuit: Muscle Snatch / Chin-Ups / SGHP
Circuit: Pinwheel Curl / CG Push-Ups / SA Band French Press
Monday 6th of August, 2018
Squats
Warm-Up:
Beltless Squats: 5 Standing Ab Wheels after each set
Beltless Deficit RDLâs: 10s/side Single-Arm RKC Plank after every set
Circuit: 1ct Pause Goblet BSSâs / Nordic Hamstring Curls / Farmersâ Carries
Conditioning: 20m Hill Sprints
So I trained at my school gym, which was a bit of a double-edged sword. No weight belt, so I couldnât go for 95x5 as planned, but Iâm pretty happy with 85x5 beltless. Super stoked with the deficit RDLâs, clearly I havenât been pushing those as hard as I could. I definitely missed the GHR as well, Nordics suck, and not in the good way.
Conditioning was good enough though, I have a real love/hate relationship with hills.
Tuesday, 7th of August 2018
Bench
Warm-Up:
Rows / Bench
NG Chin-Ups / Z presses
Triple Threats / 3010 Incline DB Press / 3110 Seal Rows
SA DB Preacher Curls / 3330 CG Push-Ups / SA Band French Press
I reckon I must have made serious technique gains on Z Press to go from 30x10 with an intense struggle on the last rep to 27.5x18 with a mild struggle on the last rep.
Well, someoneâs gotten biggerâŠ
What are your stats at now man? Youâve been putting in a whole lot of work 
Not sure where my weightâs at, 73kg-76kg.
PRâs:
I have some catching up to do! Nice lifts and gains man
I think an 8 month hiatus excuses it 
. Besides youâll catch up in no time
Get it broâŠdonât be afraid to gain some weight as well . Itâs hard for me to gain weight because I can only eat air, but Iâm sitting at 181 and Iâm almost as strong as I was when I was 195 and unconditioned (squat 320 instead of 330, deadlift 375 instead of 380, press went up to 140).
Cheers mate, in the middle of a schoolies shred coz beach
EDIT: I realise those words mean nothing to those who donât live in Queensland. Every year, the graduated high school seniors all go to a beach city called Gold Coast for a week-long fuck off party called schoolies
They do the same thing here in America. The seniors at my school pay $2000 to go to the Bahamas for a week to get black-out drunk, stoned, and STD-laced.
Ainât that the dream? Lucky weâre only paying ~$600USD for a week at a 4-star