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badmongoIcon...10-10-2016 @ 22:52 
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has experience of quad imbalance
Member 3676, 427 posts
Post Edited: 10.10.2016 @ 22:56 PM by badmongo
Wednesday 5/10/16

Bench

Banded warm up stuff

Bench Press
20kg x20
60kg x12
100kg x8
120kg x6
140kg x5
150kg x3
155kg x3
160kg x3

Eccentric Bench
120kg x5
120kg x5
120kg x5

Short session due to lower back again and also elbow pain
badmongoIcon...12-10-2016 @ 10:11 
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has experience of quad imbalance
Member 3676, 427 posts
Friday 7/10/16

Deadlift

Banded glute work

Deadlift
70kg x5
120kg x5
120kg x5
170kg x5
190kg x3
200kg x3 belt on
210kg x2 failed 3rd

Band Rows
badmongoIcon...14-10-2016 @ 07:10 
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has experience of quad imbalance
Member 3676, 427 posts
Post Edited: 14.10.2016 @ 13:28 PM by badmongo
Sunday 9/10/16

Overhead

Band warm ups

Seated BB Overhead
20kg x10
40kg x8
60kg x6
80kg x3
90kg x3
100kg x3

WG Pulldown
55kg x10
75kg x8
75kg x8
75kg x8

Band Face Pulls
badmongoIcon...14-10-2016 @ 13:37 
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has experience of quad imbalance
Member 3676, 427 posts
Monday 10/10/16

Squat

Banded glute warm up

Box Squat (just above parallel)
20kg x8
60kg x8
80kg x8
100kg x8
120kg x8

45 Leg Press
50kg x10
100kg x10
150kg x10
200kg x10
240kg x10
280kg x10

Leg Extensions
Single leg
30kg x10
30kg x10
30kg x10
Both legs
60kg x10
60kg x10
60kg x10

Calves

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