SQUAT

22/10/13

Squat
3x2 162.5kg

2x2 172.5kg

2x5 152.5kg Paused

Standing Leg Curl
4x15

Back Raises 20kg
3x12

BENCH

21/10/2013

Bench
6x2 105kg

Close Grip
2x5 112.5kg

Paused Bench
3x6 97.5kg

CSR
3x10
2x8

Lat Pulldown
4x15-20

Side Raises
1x15
1x10

DEADLIFT

19/10/13

Deadlift
6x2 140kg

4inch Block Pull
2x5 150kg

1.5Inch Deficit Deadlift
3x6 130kg

Shrugs
3x15
1x30

Lat Pulldowns
4x15

Plank 40kg
60 secs

MILITARY

18/10/13

Military

1x5 52.5kg
1x5 60kg
1x10 67.5kg

5x8 52.5kg

Chins
65 total reps

Rows
3x10

Face Pull / Rope Pushdown / DB Curl
3x20

SQUAT

16/10/2013

Squat

3x8 150kg

2x3 160kg

2x6 140kg Paused

Leg Curl
4x15

Back Raises 20kg
12, 9, 7

Pullups
10, 5, 3

BENCH

14/10/13

Bench
3x2 127.5kg

Close Grip
2x2 135kg

Paused Bench
2x3 120kg

CSR
5x10

Lat Pulldown
4x15

Shrugs
2x10
1x30

Side Raises
1x20
1x12

DEADLIFT

10/10/2013

Deadlift
3x2 170kg

4inch Block Pull
2x2 180kg

1.5inch Deficit Deadlift
3x5 160kg

Lat Pulldown
4x15

Shrugs
4x10
1x20

Pullups
3xAMRAP

Abs