Can't squat. Can't bench. Can deadlift....a little.

3 second eccentric 60kg lying hamstring curls: 3 sets of 10

Single Leg Glute Kickback: 20kg for 3 sets of 10

Paused GHRs: 3 sets of 10

Bench: 102.5kg x 2 EMOM for 10 minutes

Neutral Grip Cable Press: 102.5kg for 3 sets of 12

DB OH Press Dropset: 30kg x 5, 26kg x 5, 22kg x 5, 18kg x 5

30kg Triceps Pressdown: 30, 25

Band Facepulls: 4 sets of 40

Pull ups: BW + 10kg x 2 EMOM for 10 minutes

65kg Cable Iso Lat Pulldown: 3 sets of 10

50kg Cable Seated CSR: 3 sets of 20

DB Curls up to 20kg x 10

10kg KB Hammer Curls: 3 sets of 10

Bosu Abs: 3 sets of 20

Osteopath for achy back. Followed by...

3 x (80kg Paused Squats x 5 s/s Paused 40kg Abduction Machine x 15)

Very Close Stance Cable Leg Press up to 125kg x 20

Plate Loaded Leg Extension Machine: 130kg for 25 rep cluster set (10/5/4/3/3)

45 degree back extensions: 3 sets of 20

Had to bench on a wobbly bench, in a slightly iffy rack.

Bench: 100kg x 2 EMOM for 10 minutes
First 5 sets - 1 finger on smooth
Last 5 sets - Thumbs width from smoov

Neutral Grip DB Press:

40kg DB x 15
30kg DBsx 20

Lying Cable Flyes: 12kg a side for 3 sets of 15

45kg Triceps Pressdown: 3 sets of 15

Rolling and stretching

Paused Close Grip Swiss Bar Bench: 82.5kg + Chains for 3 Reps EMOM x 10 sets

Hammer Iso Shoulder Press: 45kg a side for 4 sets of 8

Dips: 3 sets of 12

45 degree back extension: 5 sets of 20

Paused Close Grip Swiss Bar Bench: 102.5kg EMOM x 10 sets

Hammer Iso Shoulder Press: 55kg a side for 2 sets of 5, then 40kg a side for 15

Triceps Pressdown: 40kg for 2 sets of 20

Paused Glute Machine: 50kg for 2 sets of 15

25kg Top End Leg Extensions for 2 sets of 50

Plate Loaded Leg Extension Machine: 140kg for 25 rep cluster set (10/4/4/4/3)

Lying Leg Curls: 75kg 5 x 5 with 30 seconds between sets

Very Close Stance Cable Leg Press up to 135kg x 20

45 degree back extensions: 5 sets of 20

Incline Bench up to 100kg x 2

Paused Close Grip Bench: 100kg 3 x 3

Close Grip Bench: 70kg x 18

Iso Cable Shoulder Press: 65kg x 8, 6, 6

Back against pad Triceps Pressdown: 45kg x 15, 15, 10

Top End Leg Extensions: 27.5kg for 2 sets of 50

Light Band TKEs: 50 per leg

Paused Close Grip Swiss Bar Bench: 100kg + Chains EMOM for 10 sets

Iso Hammer Press Machine, 55kg a side: 3 sets of 15

Band Pull Aparts and retractions: 3 x (3 sets of 20 variousgrips)

Ez Curl Incline Bench Triceps: 40kg x 10, 30kg x 15, 15

70kg Wide Neutral Grip Lat Pulldowns: 5 sets of 10 - 60 seconds between sets

Iso Leg Extension hold: 30kg for 2 sets of 45 seconds

2 x (10 x 70kg Banded Isometric Glute Holds s/s 10 x Banded Seated Isometric Clamshells)

Battling knee pain - hence the last exercises

3 x (85kg Paused Squats x 5 s/s Paused Banded Seated Clamshells x 15)

85kg Seated Hamstring Curls: 3 sets of 10

Banded Paused Glute Machine: 100kg for 3 sets of 10

Standing Single Leg Hamstring Curls: 3 sets of 10

45 degree back extensions: 4 sets of 25

Hands against smooth CGBP: 85kg + Chains- 3 reps EMOM for 10 sets

Iso Shoulder Press: 55kg a side x 5, 45kg a side x 10, 8, 8

Paused Dips: 3 sets of 10

Lat Pulldowns: 100kg for 2 sets of 6, 70kg x 15, 10

45 degree back extensions: 4 sets of 25

Bosu Abs: 2 sets of 25

3 x (87.5kg Paused Squats x 5 s/s Paused Banded Seated Clamshells x 15)

Leg Press: 250kg x 15

TKEs: 3 sets of 30 per leg

60kg Dimel Deadlifts: 2 sets of 20

Knee still sore. Just ticking over.

40kg DB Bench - 3 sets of 10

30kg DB Shoulder Press - 3 sets of 10

75kg Cable Flyes: 3 sets of 15

1" Deficit Deadlifts up to 180kg x 2

100kg Stiff Leg Deadlifts: 3 sets of 5

5 second Paused Squats up to 100kg x 2

75kg Lying Leg Curls: 3 sets of 8

125kg Reverse Sled Drags: 120 metres