First week: (kg)
W1 - D1
am
a. Bench press: single cluster set of 125 x 8 singles
b. Close grip decline press: 5 x 5 - top set of 107.5 x 5
c. Decline bench press: 3 x 5 @ 107.5
d. Wide grip (snatch) overhead press (start + finish at eye level): 5 x 5 - top set of 50 x 5
(inbetween a,b,c and d - lots of band pullaparts and facepulls)
Extra: Squats (various stances and positions): singles + triples @ 150 - about 6ish
pm
a. Bench press: drop set singles 3 x 4
1 @ 127.5, 1 @ 122.5, 1 @ 115, 1 @ 107.5
b. EZ Dicks press combo (1 set of extension at the end - 10s rest - 1 set of normal dick press = 1 total set)
3 x 5 @ 45
W1 - D2
Warm up - getting more into these (i.e. more attention), makes quite a difference.
a. Olympic squats: explosive triples - must not be slow: ended with some sets of 150
Contrast jump: Vert jump holding 2.5s x 5
b. Sumo DL: explosive triples - must not be slow: ended with some sets of 180
Contrast jump: Broad jump x 3
c. Heavy band GM’s: 3 x 12
d. Sled Work: just some bent knee sled pulls
W1 - D3
Warm up
a. Dead bench: top set of 110 x 3
b. Speed Dead bench (with bands): 6 x 3 @ 60
(lots of band pull-aparts inbetween sets)
c. Fat bar WG Pull ups: total reps 50 / 9 sets
d. 3 - 2 - 1 delt combo: (1-1-1, 1-1, 1)
3 sets of rear delt raises x amap
2 sets of lean away lateral raises x amap
1 set of front plate raise x amap
e. Pull up variations: total reps 50 / 8 sets
W1 - D4
Warm up
a. Squat from pins: explosive triples with pause - must not be slow: ended with sets of 180
Contrast jump: Knees to feet jump x 3
b. Back Squat (with pause): 3, 3, 5 @ 150
c. Deadlift (conv. - slower ecc.): 3 x 2 @ 150
d. Elevated hip raise (banded): 3 x 12
W1 - D5
Warm up
a. Negative bench press: 4 x 3 @ 135
b. High pin press: top set of 135 x 3
(band pull aparts between sets)
c. Power clean and press (from hang): explosive triples - must not be slow: ended with sets of 70
d. Snatch grip rack pulls (with shrug): explosive triples - must not be slow: ended with sets of 160
Extra: Front squats: explosive sets of 100-110 x 3 (with bicep stuff as active rest)