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» Lift more than talk !!!! (Go to post)12-01-2016 @ 21:27 
Sunday evening

Squat and deadlifts

Squat

Warm ups - 5 x 52.5 - 5 x 65 - 3 x 78.5
Main - 5 x 97.5 - 3 x 110 - 3 x 125
Assistance - 5 x 10 @ 65kg

Deadlifts

Warm ups 60 x 5 - 75 x 5 - 90 x 3
Main 3 x 105 - 3 x 120 - 5 x 135
Assistance 5 x 10 @ 75 kg


Tuesday bench and press

Bench
Warm up - 5 x 40 - 5 x 50 - 3 x60
Main 5 x 75 - 3 x 85 - 3 x 95 - 3 x 85 - 5 x 75 - 5 x 60
Assistance 5 x 10 @ 50kg

Bent row 5 x 10 @ 40kg

Press

Warm up - 5 x 25 - 5 x 30 - 3 x 35
Main -5 x 40 - 5 x 45 - 10 x 50
Assistance 5 x 10 @ 30kg
» Lift more than talk !!!! (Go to post)09-01-2016 @ 20:37 
Bench

Warm ups - 40 x 5 - 50 x 5 - 60 x 5

Main - 70 x 3 - 80 x 3 - 90 x 3

Assistance 5 x 10 @ 50kg super sets with 5 dips

Press

Warm ups - 25 x 5 - 30 x 5 - 35 x 3

Main - 45 x 5 - 50 x 3 - 57.5 x 10

Assistance - 4 x 10 @ 30kg
1 x 25 @ 30 kg

Upright row - 5 x 10 @ 25kg
Shrugs 4 x 15 @ 45 kg
» Lift more than talk !!!! (Go to post)04-01-2016 @ 11:38 
Session 2

Squats

Warm up - 52.5 x 5 - 65 x 5 - 78.5 x 3

Working sets - 90 x 3 - 105 x 3 - 117.5 x 3

Assistance - 5 x 10 @ 65 kg
» Lift more than talk !!!! (Go to post)03-01-2016 @ 20:19 
Session 1

Squats

Warm ups - 52.5 x 5 - 65 x 5 - 78.5 x 3
Main - 85 x 5 - 97.5 x 5- 110 x 5
Assistance - 5 x 10 @ 60kg

Standing mp

Warm up - 25 x 5 - 30 x 5 - 35 x 3
Main - 40 x 5 - 45 x 5 - 50 x 5

Session 2

Bench

Warm up - 5 x 40 - 5 x 50 - 3 x 60
Main - 5 x 65 - 5 x 75 - 5 x 85
Assistance - 5 x 10 @ 50kg
Dips 5 x 10 body weight dips

Session 3

Deads

Warm up - 5 x 60 - 5 x 75 - 3 x 90
Main - 5 x 97.5 - 5 x 112.5 - 5 x 127.5
Assistance - bent over rows 5 x 10 @ 50 kg

Week 2

Session 1

Seated mp

Warm up - 5 x 25 - 5 x 30 - 3 x 35
Main - 3 x 42.5 - 3 x 47.5 - 8 x 55
Assistance 5 x 10 @ 30kg
Upright rows 4 x 10 @ 20kg
Shrugs 4 x 15 @ 35kg
» Lift more than talk !!!! (Go to post)03-01-2016 @ 16:39 
Happy
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