31/5 Deadlift

Deadlift

120 6/3

110 5

Lat pulldown

45 15/12/10

Kroc row

22.5 1x20

Decline sit up with sandbag

10 15/12/12

Chin up

Total: 15

30/5 Shoulders with Oscar

67.9

Rope climb hold

3x 20 seconds

Superset: 3x

Arnold press 37 degree

12.5 10

Front raise to pronated

5 10

Seated lateral raise (10 count hold)

2.5 3x5-8

Blue band chin up

3x12-15

Alternating hammer curl

10 2x10

Standing half bar curl

12.5 1x20

Tricep pressdown 

15 1x20

DB shrugs (5 count hold)

7 1x20

28/5 Chest

Bench

60 5/4/3

30 deg DB bench

17.5 3x10

Band pull aparts 

Total: 120

Kroc rows

22.5 1x30

Did the following in between sets. 

Chin up

Total: 6

DB shrugs

5 3x15

Flat bench DB external rotations

7.5 1x10

25/5 Legs with Oscar

Squat 

90kg 2x5

Cycling

Band floor hypers

3x10

Smith machine lunges

10 each side 3x10

Sled push

30 10/6

24/5 Shoulders

68

OHP

37.5 7/6/5

Superset: 3x

Arnold press 

12.5 DB 8/7/9

Lateral raise

5 10 controlled 5 fast then hold

Kroc row

22.5 10

Swiss bar bench

40 10

45 5x10

DB shrug 5 second hold

5 30

Chin up: 40

Band pull aparts: 100

23/5 Chest with Oscar

Band hypers off the floor

4x

Rear deadlift 

50 3x

Leg press

240 2x7/5

Hunched over vault push ups

3x12

20/5 Chest

67.85kg

Chin up

Total: 20

Bench

55 5

57.5 3x5

Superset: 3x

30 deg incline DB press

20 10/6

15

DB shrugs

7.5 15

Kroc row 

22.5kg 1x25+5

20 band pull aparts in between sets of bench. 

20/5 Chest

67.85kg

Chin up

Total: 20

Bench

55 5

57.5 3x5

Superset: 3x

30 deg incline DB press

20 10/6

15

DB shrugs

7.5 15

Kroc row 

22.5kg 1x25+5

20 band pull aparts in between sets of bench. 

17/5 Deadlift

67.1kg

Deadlift

115 4/5/5

Breaking the weight off the ground is hard. Once weight gets past knees, the hinge is easy. 

Good morning

50 10/8/10

Kroc row

22.5 1x25

Seated cable row

40 20

Emevas Squat protocol (high bar)

80 6/3

70 8/5

High bar didn't feel too bad. Conditioning was way off though. 

Technogym leg press single calf raise 

60 1x20

18/5 Conditioning with Oscar

Rope climb hold

4x10-15s

Roman ring rollout 

3x20-30

Band chin up (red)

3x10

Sled push

35-50 3x10 

Planks

16/5 Shoulders

OHP

37.5 5/5/4

30 5

Superset: 3x

Arnold press 

12.5 DB 10/10/7

Lateral raise

4kg 10 controlled 5 fast then hold

Swiss bar bench

40 5x10

Band tricep pressdowns

3x

Ring reverse shrug

3x10

Plank scapula press

3x10

Chin up: 33

14/5 Legs with Oscar

Squat 

80kg 5

90kg 5

100kg 4

Barbell lunge

40kg 1x

50kg 1x

55kg 1x

DB SLDL

22.5kg 10

25kg 2x10

Planks

11/5 Chest with Oscar

30 deg incline DB bench 

15 10

17.5 10 drop 7.5 AMRAP

Low cable fly

15 each 3x10

Vault push ups pronated 

5x20

Standing hammer curls

10 3x10

Standing cable curl 

17.5 drop 15 drop 12.5 3x10-8

9/5 Shoulders with Oscar

67.95kg (up from 64kg in four weeks)

Superset: 3x

Arnold press

10kg 10

Neutral to pronated lateral raises

3kg 10 slow, 5 quick and last rep

Band pull ups

3x10

Rope climb hold

6x 15 seconds

45 deg incline DB curl

5kg 3x10-15

Superset: 3x

Vault knee to elbows 10 each 

Vault swings 10

Bench

50kg 2x10

60kg 3

20 band pull aparts after sets of bench. 

Overhead skull crushers

25kg 15

30kg 2x15

7/5 Conditioning with Oscar

Superset: 2x

Nakamura lean back 20

Box jump 20

Sled push 

50kg 2x

75kg 2x

100kg 2x

Sled rope pull / Sled push

75kg 4x

Standing half bar curl

17.5kg 15/10/10

Preacher single arm curl

5kg 3x15

5/5 Squat

66.25kg

Squat

90kg 5/5/3

Deadlift

80kg 4x5

Reset each rep. No shoes. Focus on sitting on heels.

2/5 Gymnastics with Oscar

67.2kg

Ring reverse shrugs

3x10

Reverse get up

Rope climb

Parallel bar hold to drop 

Planks

2x

Decline sit up

2x15