31/3 Bench

Sick 

Bench (20 minutes)

60 7x6

20 6

17 6 (12)

14 4+1 (17)

11 4 (21)

7 5 (26)

4 3+1 (30)

2 2 (32)

0:30 2+0 (34)

Longer rests don't seem to help. 

Incline HS 

25 8/5/6

Flat DB bench

15 3x12

Incline DB press 30 deg 

17.5 5

15 7

26/3 Deadlift

71.35

Kroc row workout 

Deadlift 

110 1x8

120 4+0/4

No significant pain after hip flexor work by Adam. Warms up from 30 to 50 to 80. 

Kroc row

25 1x20

Lat pulldown to warm up for pull ups

Chin up 

10x5

Shifting grips. 

Rower reverse crunch

2x30

23/3 Chest and Core

71.1

Conditioning circuit 

2:23

2:30

2:32

Superset: 3x

High cable crossovers bent over 

12.5 each 10

Push ups 10

Superset: 3x

Lunge machine high grip shrug 10

Lunge machine high grip push ups 10

Swiss ball reverse crunch

3x15

Leg raise

2x20

22/3 Shoulders 

Seated press

40 8/6/5/5/5

Short 2 to 3 min rests. 

Seated DB laterals

6 3x20

Neutral grip the whole way feels better. 

Standing cable rear fly C5

10 3x13

Upper back row 

42.5 3x10

Lunge machine shrugs

25 each 1x10

30 each 2x11

28/3 Incline bench and back 

71.05

Incline bench 45 deg

40 1x10

45 3x8

Using rack with safeties up. Setup is simple and safe. 

Standing hammer curl

5 1x20

7.5 1x15

10 12/10

Seated HS press

21.25 1x12

25 9/7

Orange band chin ups

10/8/6

Torsonator row

45 10/8

20 10

HS high row

35 2x10

20 10

17/3 Squat

Squat 85

20 5+1

17 5 (11)

14 3+2 (16)

11 2+2 (20)

8 3+1 (24)

6 3 (27)

5 2 (29)

3 2 (31)

2 2 (33)

0:30 1 (34)

Left hip flexor is problematic at depth. Narrower stance lessens pain. Not much issues after first 2 sets. 

Single leg curl 

20 12/14/15

15 1x20

Hypers

2x20

Standing calf raise

70 3x15

Abductor 

25 1x50

16/3 Shoulders 

71.2

Seated DB press

22.5 2x6

20 8/6

Seated DB laterals

5 3x20

No clunking

Standing cable rear fly C5

10 13/12

5 16/20

Bike

Level 5 for 3 min

Upper back row 

40 3x10

15/3 Deadlift

71.05

Deadlift

Warm ups: 30, 70

100 1x10

Felt easy. 

120 2x3

Kroc row

25 1x25

Lat pulldown to warm up for pull ups

Chin up 

5x5

Standing hammer curls

8 1x10

5 1x20

HS high row

30 1x12

35 2x9

13/3 Bench

72.5

Bench (20 minutes)

60 

20:00 6+2

17:00 3 (11)

15:00 4 (15)

13:00 4 (19)

11:00 2 (21)

9:30 3 (24)

7:30 1 (25)

6:30 1 (26)

5:00 3 (29)

3:30 1 (30)

2:00 2 (32)

1:00 2+0 (34)

Definitely stick to an extended thumb grip!

Incline HS 

25 8/6

20 6/6

Flat DB bench

15 6/10/7

Shoulder shocker 

5 1x8

Seated bent over laterals

3 1x30

11/3 Squat with Oscar

Squat 15kg bar

15 20

55 5

105 5

125 2x2

55 20

Front squat 15kg bar

55 5/7/5

8/3 Shoulders with Oscar

Superset:

OHP

20 15

25 10

27.5 10

30 10

32.5 10

35 10

BTN press

20 10

5 for each set

Superset: 4x

Seated DB press

12.5 10

Standing side laterals thumbs down

5 10

Cable upright row

20 3x10

Minute plank

2x

7/3 Squat

72.8

20:00 5

17:00 5

14:00 4

12:00 2 (16)

10:00 3

8:00 2

6:00 3 (24)

4:00 3 (27)

2:00 2

1:00 2 

Total: 31

Could speed up first couple of sets. 

Single leg curl 

20 8

17.5 2x12

Hypers

25/20

5/3 Conditioning with Oscar

72.85

Sled push

50 5 laps 5:27

Circuit:

20 Bulgarian bag flip squats

20 vault pulse push-ups 

20 sit-up with legs up

20 box jumps (to other side)

2:50

2:18

2:09 reverse order

Roman ring upside down hold

8/5/5

4/3 Back with Oscar 

72.45

Pendlay row

30 10/10/15/15

Hold each rep. 

HS high row

30 each 4x10

Bent over high cable pulldown 

17.5 10

22.5 3x10

HS low row

30 each 2x10

Bike

Roman ring pull up to neutral grip

3x5+

3/3 Deadlift

72.5

Deadlift 

70 10/15/15

Prone hyper

30/30/20/30

SLDL

60 2x15

2/3 Bench

72.5

Bench (20 minutes)

60 

20:00 6/4/4

14:00 3/3

10:00 2+0

7:00 3

5:00 2

3:00 3

1:30 2

0:30 1+0

Total: 33

Extended thumb width grip with a focus on tucking elbows help here. High volume is good to practise reps. 

Incline HS 

20 10/7+1/6+1

HS press

20 7/7/6

Flat DB bench

10 15/15/14

Orange band chin up

10/5/5/4/2/4/4/4/2/4/4/2

13 min

Sled push

Slow 6 laps 

Bike

Level 5 for 10 min

1/3 Squat

72.35

Squat (20 minutes)

85

20:00 5/3/3

13:00 2/2

10:00 3/2/2

4:00 3/2/2/1

Total: 30

Leg raise

24/21/16

Single leg curl 

15 3x15

Abductor

30 3x20