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» Rise through the ranks (Go to post)20-09-2021 @ 22:29 
Training 20/9/21

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
145kg x 6
145kg x 6

Pronated grip pull ups

Bw x 8,8

Seated overhead

Bar x 8
60kg x 2
80kg x 1
90kg x 10,10

Seated row

Big stack 2 down x 5
4 down x 5
6 down x 12,12

Face pulls

12,12,12

Tricep pushdowns

12,12,12
» Rise through the ranks (Go to post)18-09-2021 @ 19:13 
Training 18/9/21

Sumo deadlift

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1
220kg x 1 - mixed grip
Straps on
220kg x 6 (beltless pb)
220kg x 6
Belt on
220kg x 6
220kg x 6

Conventional deadlift

Belt on, straps on
220kg x 4
220kg x 4

Hamstring curls

10,10,10,10

Side bends

30kg x 10,10,10
40kg x 10
» Predictions: WUS Bahrain Strength Island 13 March (Go to post)18-09-2021 @ 00:24 
Pleased Novikov won, hes a great guy.

Hes already in the category where you can throw any events at him and hell do pretty well
» Rise through the ranks (Go to post)16-09-2021 @ 06:33 
Training 15/9/21

Spoto press paused

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
135kg x 5
135kg x 5
135kg x 5

Bent over row

60kg x 5
80kg x 6,6,6

Incline dumbbell press

44kg x 8

Dumbbell row

44kg x 10

Notes

Running out of time after work so I cut the accessories short
» Rise through the ranks (Go to post)14-09-2021 @ 06:33 
Training 13/9/21

Low bar squat

Bar x 10
Bar x 5
65kg x 10
65kg x 5
105kg x 5
105kg x 3
145kg x 3
Belt on
185kg x 1
210kg x 6
210kg x 6
210kg x 6
210kg x 6

High bar squat

Bar x 3
65kg x 3
Belt on
105kg x 3
145kg x 1
160kg x 5,5,5

Quad extensions

10,10,10,10

Seated calf raises

15,15,15
» Rise through the ranks (Go to post)11-09-2021 @ 22:54 
Training 11/9/21

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
142.5kg x 6
142.5kg x 6
142.5kg x 6
142.5kg x 6

Neutral grip pull ups

Bw x 8,8,8,8

Seated overhead press

Bar x 8
60kg x 3
80kg x 10,10,10,10

Seated close grip row

Big stack 3 down x 5
5 down x 12,12,12
6 down x 12

Tricep pushdowns

12,12,12

Face pulls

12,12,12
» Rise through the ranks (Go to post)10-09-2021 @ 19:05 
Training 10/9/21

Sumo deadlift

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1
200kg x 1 - mixed grip
Straps on
215kg x 6 (beltless pb6)
215kg x 6
Belt on
215kg x 6
215kg x 6

Conventional deadlift

Straps on, belt on
215kg x 4
215kg x 4

Isometric sumo deadlift

2x3 - 3 second pull

Hamstring curls

10,10,10,10

Side bends

30kg x 10
35kg x 10,10,10
» Rise through the ranks (Go to post)08-09-2021 @ 23:20 
Training 8/9/21

Spoto press paused

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
132.5kg x 5
132.5kg x 5
132.5kg x 5

Bent over row

Bar x 5
60kg x 5
92.5kg x 6,6,6

Incline dumbbell chest press

20kg x 5
44kg x 8
57kg x 5
44kg x 8

Dumbbell row

44kg x 10,10,10
» Rise through the ranks (Go to post)07-09-2021 @ 20:07 
Training 7/9/21

Safety bar squat

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
Belt on
180kg x 6
180kg x 6
180kg x 6
180kg x 6

High bar squat

Bar x 5
Belt on
65kg x 3
105kg x 3
145kg x 1
155kg x 3
155kg x 3

Quad extensions

10,10,10,10

Seated calf raises

25kg x 15,15,15
» Rise through the ranks (Go to post)06-09-2021 @ 00:46 
Training 5/9/21

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 6
140kg x 6
140kg x 6
140kg x 6

Neutral grip pull ups

Bw x 8,8,8
+2.5kg x 8

Seated OHP

Bar x 8
60kg x 3
75kg x 10,10

Close grip seated row

Big stack 3 down x 5
5 down x 12,12
» Rise through the ranks (Go to post)03-09-2021 @ 20:04 
Training 3/9/21

Sumo deadlift

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1
200kg x 1 - mixed grip
Straps on
210kg x 6 (beltless pb6)
210kg x 6
Belt on
210kg x 6
210kg x 6

Conventional deadlift

Belt on, straps on
210kg x 4
210kg x 4

Isomeric deadlift from start position

2x3

Hamstring curls

10,10,10,10

Side bends

30kg x 10,10,10,10
» Rise through the ranks (Go to post)02-09-2021 @ 22:55 
Training 2/9/21

Spoto press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
130kg x 5 - paused
130kg x 5 - paused
130kg x 5 - paused

Bent over row

Bar x 8
60kg x 3
90kg x 6,6,6

Incline dumbbell press

20kg x 5
44kg x 8,8,8

Dumbbell row

44kg x 10,10,10

Face pulls

12,12,12
» Rise through the ranks (Go to post)31-08-2021 @ 22:37 
Training 31/8/21

Low bar squat

Bar x 10
Bar x 5
65kg x 10
65kg x 5
105kg x 5
105kg x 3
Belt on
145kg x 3
185kg x 1
200kg x 6
200kg x 6
200kg x 6
200kg x 6

High bar squat

Bar x 3
65kg x 3
Belt on
105kg x 3
145kg x 1
150kg x 5
150kg x 5
150kg x 5

Quad extensions

10,10,10,10

Seated calf raises

20kg x 15,15,15
» Rise through the ranks (Go to post)30-08-2021 @ 21:01 
Training 30/8/21

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
137.5kg x 6
137.5kg x 6
137.5kg x 6
137.5kg x 6

Pronated grip pull up

Bw x 8,8,8,8

Seated OH press

Bar x 8
60kg x 2
70kg x 10,10,10,10

Seated close grip row

Big stack 3 down x 12,12
4 down x 12,12

Laying dumbbell skull crushers

10,10,10
» Rise through the ranks (Go to post)30-08-2021 @ 00:31 
Training 29/8/21

2 deficit sumo deadlift

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1
Straps on
202.5kg x 8 (beltless pb8)
Belt on
202.5kg x 8

Conventional deadlift

Straps on, belt on
202.5kg x 5

Safety bar good mornings

Bar x 5
60kg x 3
65kg x 10,10

Russians twists

8,8

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