Sunday


Clean and Push Press

Triples (warm up): bar, 30 kg, 40 kg

singles: 75 kg, 80 kg, 80 kg - failed on both of these

Triples: 57.5 kg, 57.5 kg
Doubles: 65 kg, 65 kg, 65 kg

Seems i found my limit, could not get under the bar at 80 kg.

Squats

1 x 3 \ bar
1 x 3 \ 50 kg
1 x 1 \ 100 kg

1 x 3 \ 132.5 kg (291 lbs)

2 x 3 \ 115 kg

Want to get back to being able to do 140 x 3, so changed rep scheme a little, felt good

Deadlift

1 x 3 \ bar
1 x 3 \ 50 kg
1 x 1 \ 95 kg
1 x 1 \ 130 kg
1 x 1 \ 135 kg
1 x 1 \ 140 kg (308 lb)
1 x 3 \ 122.5 kg
1 x 2 \ 130 kg

Likewise i want to get back to my previous deadlift numbers, so switch rack pulls to deadlifts.

Farmers Walk

2 x 200m \ 10 kg dumbbells

Friday

Bench Press
1 x 3 \ bar
1 x 3 \ 40 kg
1 x 3 \ 60 kg

Singles: 102.5 kg x 3

Triples: 85 kg, 85 kg

Doubles: 92.5 kg, 92.5 kg


Military Press

Triples (warmup): bar, 30 kg, 40 kg
Singles: 62.5kg x 3
Triples: 45 kg, 45 kg
Doubles: 52.5 kg, 52.5 kg

Pullups

3 x 1 \ Body weight

Singles: BW + 20 kg x 3

Triple: BW

Double: BW + 10 kg

Thursday

Warm ups not listed

Bench Press
5 x 5 \ 80 kg

paired with

Pullups

5 x 5 \ BW

Cable crunches
5 x 10 \ 32 kg

Reverse crunches
5 x 10

Another change of workout, enjoyed it