warm up: 5 mins bike

squat

bar 2 x 5

60kg 2 x 4

briefs–>

102kg x 3

125 x 3

belt & sleeves –>

125kg + 40kg chain 8 x 3

165kg X 2

Block pulls: sumo 

60kg x 3

100kg x 3

143kg x 3

165 x 2

180 x 2

200 3 x 1

assistants

front squat 4 x 5

Single leg RDL 4 x 10

leg curls 3 x 10

adductor machine 3 x 25

GHR 3 x 15

stretch

conditioning: 30 min elliptical