200 bench perhaps?

Thursday

Pushed for time tonight only had 45 mins.

Bench - all paused

8 x bar
8 x bar
5 x 60kg
2 x 80kg
2 x 100kg
2 x 122.5kg
2 x 142.5kg
2 x 162.5kg
2 x 162.5kg
2 x 162.5kg
2 x 162.5kg
2 x 162.5kg
2 x 162.5kg
2 x 172.5kg slingshot

Tricep pushdown with rope

3 x 8

Friday

Squats

5 x bar
5 x bar
2 x 60kg
2 x 100kg
2 x 140kg
1 x 170kg
1 x 190kg belt on
2 x 205kg
2 x 205kg
2 x 205kg
2 x 205kg
2 x 205kg
2 x 205kg

Strict press

5 x bar
5 x bar
5 x 50kg
10 x 70kg

Saturday

Sumo deads

5 x 60kg
5 x 60kg
2 x 110kg
2 x 160kg belt on
1 x 200kg
1 x 230kg
2 x 200kg

Conventional deads from blocks

2 x 200kg
2 x 230kg
2 x 260kg

Deficit deads on 20kg bumper/doh/beltless

5 x 110kg
5 x 160kg
1 x 200kg

Hammer curls

10 x 15kg db
10 x 20kg db
10 x 25kg db
8 x 30kg db

Tricep pushdown

4 x 10

Sunday

Trained today as I wont be able to do my usual Monday bench session, felt a little tired as I have trained everyday this week.

Lee Gates took it upon himself to weigh the plates and the 20's were 1kg out so the work sets below are all out.

5 mins stretching

Bench

8 x bar
8 x bar
2 x 60kg
2 x 100kg
1 x 120kg
1 x 140kg
1 x 160kg
1 x 170kg
1 x 180kg
1 x 190kg

Paused Bench

4 x 155kg
4 x 155kg
4 x 155kg
4 x 155kg
4 x 155kg

Seated curls

10 x 12.5kg db
10 x 12.5kg db
10 x 12.5kg db

5 mins foam roller

Tuesday

Tagged my deads onto my squat session as I cant train tomorrow.

5 mins foam roller/stretching

Squats

5 x bar
5 x bar
5 x bar
2 x 70kg
2 x 110kg
1 x 140kg
1 x 180kg belt on
1 x 210kg
1 x 230kg
4 x 185kg
4 x 185kg
4 x 185kg
4 x 185kg
4 x 185kg

Deads

5 x 70kg
2 x 110kg
1 x 150kg
1 x 190kg belt on
3 x 225kg
3 x 225kg
3 x 225kg
3 x 190kg
3 x 190kg

Power shrugs

5 x 110kg
5 x 110kg
5 x 110kg
5 x 110kg

sldl/doh/beltless

5 x 110kg
5 x 110kg
5 x 110kg

Lat pulldown/underhand grip

10 x max
10 x max
10 x max

Single arm tricep pushdown with rope

10
10
10

Thursday

5 mins rotator cuff work

Bench - all paused

8 x bar
8 x bar
4 x 60kg
4 x 90kg
4 x 120kg
2 x 140kg
2 x 165kg
2 x 165kg
2 x 165kg
2 x 165kg
2 x 165kg
5 x 165kg tng

Strict press

5 x bar
5 x 40kg
5 x 60kg
5 x 80kg
1 x 100kg
5 x 100kg

Bench - Paused to 2" block

3 x 130kg
2 x 160kg
2 x 180kg

Cable curls

10
10
10
10

Lying db tricep extension

10 x 15kg db
10 x 15kg db
10 x 15kg db
10 x 15kg db

5 mins foam roller

some big volume session here mate. This will pay off on the platform. You lifting in June?

Friday

Squats

5 x bar
5 x bar
2 x 60kg
2 x 110kg
2 x 150kg
2 x 190kg belt on
2 x 215kg
2 x 215kg
3 x 195kg
3 x 195kg

Paused/Beltless

3 x 150kg
3 x 170kg
1 x 190kg
1 x 205kg

Front/Beltless

5 x 60kg
5 x 60kg
5 x 60kg

Hammer curls

15 x 12.5kg db
15 x 12.5kg db
15 x 12.5kg db

5 mins foam roller

2nd set of 215kg


3 x 170kg paused beltless


1 x 205kg paused beltless

Yes mate,hopefully I can put down a decent total!!

Saturday

Sumo deads

5 x 70kg
5 x 70kg
2 x 110kg
2 x 150kg
1 x 190kg
1 x 220kg
2 x 240kg

Block pulls

2 x 190kg
2 x 230kg
1 x 260kg
1 x 280kg
3 x 230kg

Deficits/beltless/doh stood on 20kg bumper

1 x 150kg
1 x 190kg
1 x 210kg
3 x 190kg

Monday

Bench - all paused

8 x bar
8 x bar
4 x 60kg
2 x 80kg
2 x 100kg
2 x 120kg
1 x 150kg
1 x 170kg
2 x 180kg tng
4 x 160kg
4 x 160kg
3 x 160kg tng
3 x 160kg tng
3 x 160kg tng

Incline db press

5 x 30kg db
5 x 37.5kg db
5 x 45kg db
5 x 50kg db

Floor press - all paused

5 x bar
5 x 60kg
5 x 80kg
5 x 100kg
5 x 100kg + 2 x 8kg kb
5 x 100kg + 2 x 16kg kb

Tricep pushdown

10 x max
10 x max
10 x max

Single arm hammer curls

10 x 12.5kg
10 x 12.5kg
10 x 12.5kg

5 mins foam roller





Overall as bit of a sloppy session, I will drop the planned weight and my next bench session this week and work on form.

Tuesday

10 mins foam roller/stretching

Squats

5 x bar
5 x bar
2 x 70kg
2 x 110kg
2 x 150kg
2 x 175kg
4 x 195kg belt on
4 x 195kg
4 x 195kg
4 x 195kg
4 x 195kg

Paused squats/beltless

8 x 42.5kg + blue bands
8 x 62.5kg + blue bands
8 x 102.5kg + blue bands

Squat jumps onto 3 x 20kg bumper plates

5 x bar
5 x bar
5 x 40kg
5 x 50kg

Leg press - 5 second pause

5
5
5

3rd set

Crossfit?

Weds

Deads

5 x 70kg
5 x 70kg
2 x 110kg
2 x 150kg
2 x 180kg
2 x 210kg belt on
2 x 225kg
2 x 240kg

Belt off

3 x 195kg
3 x 195kg
3 x 195kg

sldl/beltless

3 x 160kg doh
3 x 160kg doh
3 x 160kg
3 x 160kg
3 x 160kg

Power shrugs

5 x 110kg
5 x 110kg
5 x 110kg
5 x 110kg

Pendlay row

3 x 110kg
3 x 110kg
3 x 110kg
3 x 110kg
3 x 110kg

Lying ham raise

8
8
8
8

Calf extension

12
12
12
20

Wide arm pullups

5 x bw
5 x bw
5 x bw
5 x bw

Tricep extension with rope

10
10
10
10

Single arm cable curls

8
8
8
8

Thursday

Bench - all paused

8 x bar
8 x bar
5 x 60kg
2 x 90kg
2 x 120kg

3 second pause

2 x 150kg
2 x 150kg
2 x 150kg
2 x 150kg
2 x 150kg
2 x 150kg

Bench + 2 x 16kg kb attached with bands - paused

5 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg

Bench - 2" board - paused

3 x 160kg
3 x 160kg

Klokov press

6 x bar
6 x 40kg
6 x 50kg