This should have gone above the deadlift workout.

Week 1 workout 3

Shoulders

Military press

37.5 x 5
45.5 x 5
47.5 x 9

Seated KB presses

16kg x 15
** * * * x 14
** * * * x 12
- 5min break talking to someone
** * * * x 15

Side DB raises

10kg x 12
x 12
x 12
x 12*

Also just realized all the random *'s that appear are from spaces in my notepad for some reason.

Week 1 workout 1

Bench

5x 67.5
5x 77.5
7 x 87.5

Heavy DB press

30kg x 8
30kg x 8
30kg x 8
30kg x 8

Bent over bb rows

60 x 8

70 x 8
x 8
x 8
x 8

Weighted Dips

12kg X 5

16kg x 5
x 5
x 5
x 4


Wide grip bench

50kg x 8

60 x 8
60 x 8
60 x 8

45 x 8
45 x 8
45 x 8

Gonna make a fairly big jump in these next week.

Cant wait for squats tomorrow. Going to add in tyre flips, 5x3, try get all my sets in >20seconds.

Week 1 workout 2

Squats

107.5 x 5
125 x 5
142.5 x 11

Tyre flips - 260kg

4x3

GHR - BW

x 15
x 12
x 10

Reverse hyper

160kg x 12
x 12
x 9*

Week 2 Workout 3

Shoulders

Military Press

3 x 40
3 x 45
7 x 52.5

Seated KB press
*16kg x 12
20kg x 12
x 12
x 12/11
x 12/10

Rickshaw Shrugs
Medium handle

40kg x 20
60 x 20
80 x 20
80 x 20
80 x 15

Db side raises

10kg x 12
12.5 x 12
x 11
x 9 *

Week 2 Workout 4

Deadlifts

140kgs x 3
160kg x 3
190 kgs x 5

Tore my callus again so that was the end of that session. Wish I'd taken an extra day off like I felt like.

Thats the second time i've forced a deadlift session and it never ends well.

Will be listening to my body a bit more now.

Week 2 Workout 1

Bench

72.5 x 3
82.5 x 3
92.5 x 5

Heavy DB press

30kg x 8
x 8
x 8
x 6

Kinnely Curls
(laying explosive db extensions)

10kg x 12
10kg x 8
12.5 x 8
x6

Ultra wide bench

60 x 8
60x 8
- hammer curls 12.5x10
60x8
-12.5 x 9
60x8
-12.5 x 8

Week 2 workout 2

Squats

117.5 x 3
133.75 x 3
150 x 8*

Tire flips

260kg 5x3

GHR - BW*
- Failure

x 16
x 13
x 8
x 10

Kneeling pull downs

90lb x 8
95 x 8
x 7
x 8

Week 3 Workout 3

Shoulders

42.5 x 5
47.5 x 3
55 x 4

Seated KB Press

16kg x 12
16kg x 12
16kg x 12
16kg x 12

Balcombs*

5kg clubs x 8
5kg x 8
5kg x 8

Rickshaw shrugs

0kg x 15
40kg x 15
40kg x 15
40kg x 15
40kg x 15

*

WO1 - ME Bench
* - 3 week wave per main exercise
* - 2-3 extra exercises + heavy abs

WO2 - DE Lower
* - 3 week wave per main exercise
* - 2-3 extra exercises
* - Modified BW GHR

WO3* - DE Bench
** - 3 week wave per main exercise
*** - Chains instead of bands
*** - Volume benching 60%/50% x 8 x 4
*** - Include 5/3/1 Military Press

WO4 - ME Lower
** - 2-3 Week wave per main exercise
** - 2-3 extra exercises + Heavy Abs


Goals:
*** - Increase hip strength
*** - Continue Shoulder development
*** - Gain Mass through volume work
*** - Improve GPP (Prowler work x2 week)


Core Exercises:

DE Lower

1st Wave: Saftey Bar Box Squat 12x2
2nd Wave: Saftey Bar Box Squat + Chains 8x2
** (Cambered bar?)

DE Bench

** Chains 9x3
*
ME Lower
*
** Rack Pulls (below knees)
** Box Squats w/ differant bars
** Sumo Pulls
** Good Mornings - 3RM & 1RM
* - Suspended
* - Seated
* - Standing w/ differant bars

ME Bench
*
* - Floor press + Chains
* - Cambered Bar
* - ???
**

Additional Exercises:

Lower

* Dimel Deadlifts
* Lunges
* Hip Thrusters
* Heavy double KB Swings
* GHR (different styles)
* Reverse Hyper
* Strongman work? (farmers walks, tyre flips, stones etc)

Upper

** Volume Benching
** 4 Board close grip tricep press, Heavy 4x 3-5
** Hammer Curls
** Military Presses (variations)
** Tate presses etc
** Pull Ups
** BB Rows (Heavy)

Extra Workouts:

* Band work
* Foam Rolling
* Walking 1/2x a day

First rough draft of my next training cycle.

WO1 - ME Upper

Cambered bench - med grip

Bar x 6
40kg x 6
60kg x 3
70 x 3
80 x 3
85 x 1
90 x 1
95 x fail just off lockout.*

Really thought I was going to grind that out but I don't think I tracked the bar path properly and couldn't get it moving back over my face enough.*

531 Military Press

40x 5
45x 5
50x 5

Heavy DB press

30kg x 6
30 x 6
30 x 6
35 x 6
35 x 4

Bent over bb rows

60 x 8
80 x 8
80 x 8
80 x 8
80 x 6*

**

Cambered bar. Not sure much it weighs. It's actually slightly longer than most of the bars, plus has those handles. Not sure why? Rows maybe.

i have never used a cambered bar. the gym i train at doesnt have one.. i can get onto a gym on a military base but thats like 25 min away compared to 5minutes for my old highschool. how much does that xtra ROM change things?

WO2 DE Lower

Box squats - Saftey squat bar
>1 Min breaks

125kg x 2 x 10

In 13:30

Hip Thrusters

60kg x 10
x 10
x 10
x 10
x 10

GHR - BW
Full negative. Really focussed on lower back arch.
8 x 4

Reverse Hyper - Static Starts

0kg x 8
40kg x 10
x 10
x 10

Kneeling pulldowns

80lb x 8
90 x 10
x 8
x 8
x 8

At the risk of taking on Thremps fury, not 100% sure but i've always assumed it to be like deadlifting from deficit, just putting extra strain on one part of the lift.

Of course with those ******ed handles in the way I was using a much closer grip than I usually would but it still felt a lot harder, thats a fairly big curve. It certainly helps in forcing you to keep your body rock solid though, if you get loose and loose your base you've got no chance of getting out of the hole.

WO3 DE Bench

Bench - 3 diff grips. Sub 1min breaks

65kg x 3 x 9*


Volume bench - Wide grip
60% 4x8
40% 4x8

60kg x 15
x 15
x 15
x 14

45 kg x 15 x 4**

4 Board CG Bench 5-6reps

100kg x 5
x 3

Kennelly presses/pull ups med grip*

9kg x 10 / 5
x 3

9kg x 8

Cambered bars are not in my realm of esoteric conjecture. Sorry.

WO4 ME Lower

Suspended cambered bar gm - 1RM

Bar x 3
Bar x 3
60kg x 3
60kg x 4
100 x 3
100 x 3
100 x 2
(messing with chain length/ belt placement leaving it back where I started with 4 links hanging)
120 x 1
140 x 1
150 x 1
160 x 0*

Weighted 45deg back raise

BW x 8
15kg x 8 x 4

45 deg obliques

BW x 12/s x 4

Pretty dissapointed with this workout. Regressed quite a bit from when I last peaked on suspended GM's (160kgs x 3) so going to give them a rest for the forseeable future. Going to have to tweak my diet a bit as well, or sleep more... when they add 6 extra hours to the day

Extra WO1
All 1min breaks

Reverse grip BB rows

Bar x 10
40 x 10
55 x 8 x 4

Incline DB press

17.5kg x 20
x 15
x 12
X 10

Tricep Pushdowns - mini band*
100 reps

40
20
20
20 *

WO5 ME Upper

Cambered bar bench

Bar x 6
40 x 6
60 x 3
70 x 2
80 x 2
90 x 1
95 x 0
Changed bar path lower
85 x 1

Close grip bench - Fat bar

Bar x 10
55 x 10
65 x 8 x 3
x 7

DB Press

30kg/s x 5
x 5
x 5

Chest supported rows

20 x 15
40 x 12
x 12
x 8*

WO6 DE Lower

Saftey bar box squat
1 min breaks

130kg x 2 x 10

Hip Thrusters

60kg x 10
80 x 10
80 x 10
80 x 10

GHR - Arched back

BW x 8
x 8
x 8
x 8

WO7 DE Bench

Bench - 3 diff grips. Sub 1min breaks

67.5kg x 3 x 9

Military press - 5/3/1

40 x 3
45 x 3
52.5 x 6

Wide/close grip volume bench

60 x 10
65 x 14 (paused on chest)
x 10
x 10
*- close grip x 10
70 x 8
*- close x 6
70 x 7
*- close x 4 (blaaaagh)

Tricep pushdowns

55lb x 8
60lb x 10
70 x 9
75 x 7
x 7

Leg raises - bent leg

x 12
x 12
x 12
x 11

Extra workout 2

Kennely presses - DB

10kg x 10
x 8
x 8
x 8
x 8

One armed KB Press

16kg 9/s x 4

Incline DB Flies - paused

10kg x 12 x 4

Mini band tri pushdowns
100 reps

60
25
16

WO 8 ME Lower

Rack pulls
Just below knees. 5 holes showing.*

60 x 6
100 x 3
140 x 3
180 x 3
200 x 1
220 x 1
230 x 1
240 x 0 **

Double KB Swings

24kg x 10
X 8
x 8
x 8

Lat pulldowns - Ultra wide handle

12 x 10
15 x 12
16 x 12
x 10
x 10

45deg extensions mini band

x 10
x 10
x 10
x 10

Med band next time

Reverse hyper

160 x 8
200 x 10
x 10
x 8

Standing abs - tri rope

3plates x 8
4 x 10
5 x 8
x 9
x 10