Shirted bench bar x 5  40kg x 5  60kg 2 x 5  70kg x 3  80kg x 2  shirt-> 120kg x 3; 2bd  140kg x 2  150kg x 2   reverse band–> 1bd 160kg x 1  170kg x 1  180kg x 1  190kg x 1 .5inch bd 190kg x 1  195kg x 1  200kg x Read More »

warm up: bike 10 minutes; stretch speed bench 40kg + 20kg chain 10 x 3  DB benchpress 4 x 10 football bar skullcrushers 4 x 10 supinated row on smith 4 x 10 shoulder press machine 4 x 10 + 1AMAP Speed squat (box) 40kg+70kg bands 5 x 3 sissy squat with SSB 4 x 10 GHR Read More »

warm up: bike 5 mins; Dynamic stretching Wednesday Equipped squats bar x 5  65kg 2 x 5 briefs–> 105kg x 3  125 x 3   belt&sleeves–> 145 x 2  145 +30kgchain x 2  165 +30kgchain x 2 suit; straps down–> 185 +30kgchain x 1  205 +30kgchain x 1 225 +30kgchain x 1 assistants sumo dimmel deadlift 3 x 20 archbacked Read More »

Bench Press bar 2 x 6  40kg 2 x 6  60kg x 5  70kg x 3  75kg x 3   80kg x 3  85kg 2 x 3  90kg x 1  92.5kg 2 x 1 Slingshot–> 100kg x 3  110kg x 3 Incline Press 40kg x 5  60kg x 5  70kg 3 x 3 assistants rolling Read More »

warm up: 10 min walk, 5 min jog; dynamic stretches Deadlift 60kg 2 x 5 100kg 2 x 4 315 x 2 315 x 15 reps Front Squats 25kg 2 x 10 45kg 2 x 5 65kg 2 x 5 85kg 3 x 4  

Training Speed bench bar 2 x 5  40kg 2 x 5  60kg 4 x 4 Over head press 40kg 4 x 6   assistants rolling tricep extensions 4 x 10 pull down machine 4 x 15 cable bicep curls 4 x 20 conditioning- 15 mins of intervals on ellitiptical

warm up: bike 5 mins, stretch hip flexors Training Squat: bar 2 x 5  bar+30kg chain x 5  65kg+30kg chain x 3 briefs-> 105kg+30kg chain x 3  125kg+30kg chain x 3   145kg+30kg chain x 2  165kg+30kg chain x 1 Suit (straps down)-> 165kg+30kg chain x 1 185kg+30kg chain x 1 195kg+30kg chain x 1 205kg+30kg Read More »

Training incline flexi-bar kettle bell press 6 x 20 Seated incline hammer curls 4 x 15   banded tricep pushdowns w/ V  handle 3 x 50 reverse pec dec 2 x 50   shrug machine 4 x 20     conditioning: all I could handle was 60mins incline walk.