Train Insane Or Remain The Same

Day 2

Parallel squat 2x 5@ 130KG
Deadlift 2x 3@ 160KG
Cable pull-throughs 3x 15@ 28KG
Hanging leg raises 3x 12@ 0KG

Day 3

Bench press 2x 5@ 97.5KG
Dips (weighted) 3x 10@ 10KG
Chins 40x
Dumbell shrugs 3x 15@ 45KG

Day 4

Box squat 8x 2@ 90KG
Good mornings 3x 10@ 40KG
Lunges 3x 6@ 60KG
Weighted sit-ups 3x 12@ 5KG

Week 2

Day 1

Dynamic bench press 6x3@72.5KG
Barbell military press 4x8\10@55KG
Barbell bent over rows 4x15@60KG
Triceps Push Downs 3x15@28KG
Rear laterals 3x20@12.5KG

Day 2

Parallel squat 2x3@132.5KG
Deadlift 2x3@165KG
Cable pull-throughs 3x15@34KG
Hanging leg raises 3x10

Day 3

Bench press 2x3@100KG
Dips (weighted) 4x10@10KG
Chins x40
Barbell shrugs 3x15@50KG

Day 4

Box squat 8x2@105KG
Lunges 3x6@60KG
Good mornings 3x15@40KG
Weighted sit-ups 3x10@5KG

Week 3

Day 1

Dynamic bench press 5x3@77.5KG
Dumbbell military press 5x8\10@30KG
Dumbbell bent over rows 5x12@60KG
Triceps Push Downs 3x15@28KG
Rear laterals 3x20@12.5KG

Day 2

Parallel squat 2x3@140KG
Deadlift 2x2@170KG
Cable pull-throughs 3x15@36KG
Hanging leg raises 3x12

Day 3

Bench press 2x3@102.5KG
Dips (weighted) 5x10@10KG
Chins x50
Barbell shrugs 3x15@50KG

Day 4

Box squat 6x2@112.5KG
Good mornings 3x15@40KG
Leg Curls 3x12@60KG
Weighted sit-ups 3x10@5KG

Week 4 (Deload)

Day 1
Dynamic bench press 4x3@77.5KG
Triceps Push Downs 4x15@42KG
Rear laterals 4x20@12.5KG

Day 2

Parallel squat 2x3@104KG
Cable pull-throughs 3x20@34KG
Hanging leg raises 3x15

Day 3

Bench press 2x3@77.5KG
Chins 2x10

Day 4

Box squat 3x2@97.5KG
Good mornings 3x10@40KG

Week 4 - Finally caught up.

Day 1

Dynamic bench press 8x3@70KG
Barbell military press 3x12@55KG
Barbell bent over rows 3x15@60KG
Triceps extensions 3x10@35KG
Rear laterals3x20@15KG

Felt good after the deload week, bench was super light. I got a bit carried away on my deload day for max bench and ended up going 140KGx2, stupid I know but I was feeling strong so why not.

Haven’t been updating for ages, but just finished a deadlift only comp where I pulled 230kg which sees me getting 500lbs for the first time and the first deadlift PR since I did my knee. So pretty happy.