WK26 SQUATS+ Saturday June 26th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
SQUATS
Box squat w/Axle
35 kg x 10
70 kg x 5
100 kg x 5 x 10 - injury R quad/knee
130 kg bodyweight with shoes
WK26 PRESS Thursday June 24th
PRE-TRAINING
Stretch & decompress spine
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
PRESS
Chest press machine (p/h):
15 kg x 10
Bench press:
57.5 kg x 8 x 10
ACCESSORIES
Triceps push downs:
49.5 kg Close grip full stack x 10
49.5 kg Wide grip full stack x 10
49.5 kg w/rope x 10
Repeat
DB front raises (p/h):
10 kg x 4 x 10
DB curls (p/h):
10 kg x 4 x 10
CARDIO
Assault bike:
5 mins @ +50 rpm
127.6 kg without shoes
WK25 PULLS Saturday June 19th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
PULLS
Bulgarian split squats w/kettlebell (l&r):
10 kg x 10
Deadlifts:
70 kg x 10
80 kg x 4 x 10
ACCESSORIES
Seated rows:
52.5 kg x 10
67.5 kg x 10
82.5 kg x 10
97.5 kg x 10
Axe swings (l&r):
36 kg x 2 x 10
Face pulls:
49.5 kg x 2 x 20
DB side raises (p/h):
10 kg x 4 x 10
CARDIO
Assault bike:
5 mins @ +50 rpm
Still 128.5 kg with shoes
WK24 PRESS Sunday June 13th
PRE-TRAINING
Stretch & decompress spine
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
PRESS
Chest press machine (p/h):
15 kg x 10
Bench press (paused):
55 kg x 10 x 10
ACCESSORIES
Triceps push downs:
45 kg Close grip full stack x 10
45 kg Wide grip full stack x 10
45 kg w/rope x 10
Repeat
DB front raises (p/h):
10 kg x 4 x 10
DB curls (p/h):
10 kg x 4 x 10
CARDIO
Assault bike:
5 mins @ +50 rpm
128.5 kg with shoes
WK22 SQUATS+ Saturday June 5th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
SQUATS+
Box squat w/Axle
35 kg x 10
70 kg x 5
90 kg x 5 x 10
Romanian deadlifts:
75 kg x 5 x 10
ACCESSORIES
DB side raises (p/h):
10 kg x 10
12.5 kg x 3 x 10
WK21 PRESS Sunday May 30th
PRE-TRAINING
Stretch & decompress spine
Kneeling hip flexor release: 2 left & 2 right
PRESS
Chest press machine (p/h):
15 kg x 10
Bench press (paused):
52.5 kg x 10 x 10
ACCESSORIES
Triceps push downs:
45 kg Close grip full stack x 10
45 kg Wide grip full stack x 10
45 kg w/rope x 10
Repeat
DB front raises (p/h):
10 kg x 4 x 10
DB curls (p/h):
10 kg x 4 x 10
DB shrugs (p/h):
50 kg x 3 x 10
CARDIO
Assault bike:
5 mins @ +50 rpm
129 kg body weight- +1 kilo from last session
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
SQUATS
Box squat w/Axle
35 kg x 10
70 kg x 5
100 kg x 5 x 10 - injury R quad/knee
130 kg bodyweight with shoes
WK26 PRESS Thursday June 24th
PRE-TRAINING
Stretch & decompress spine
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
PRESS
Chest press machine (p/h):
15 kg x 10
Bench press:
57.5 kg x 8 x 10
ACCESSORIES
Triceps push downs:
49.5 kg Close grip full stack x 10
49.5 kg Wide grip full stack x 10
49.5 kg w/rope x 10
Repeat
DB front raises (p/h):
10 kg x 4 x 10
DB curls (p/h):
10 kg x 4 x 10
CARDIO
Assault bike:
5 mins @ +50 rpm
127.6 kg without shoes
WK25 PULLS Saturday June 19th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
PULLS
Bulgarian split squats w/kettlebell (l&r):
10 kg x 10
Deadlifts:
70 kg x 10
80 kg x 4 x 10
ACCESSORIES
Seated rows:
52.5 kg x 10
67.5 kg x 10
82.5 kg x 10
97.5 kg x 10
Axe swings (l&r):
36 kg x 2 x 10
Face pulls:
49.5 kg x 2 x 20
DB side raises (p/h):
10 kg x 4 x 10
CARDIO
Assault bike:
5 mins @ +50 rpm
Still 128.5 kg with shoes
WK24 PRESS Sunday June 13th
PRE-TRAINING
Stretch & decompress spine
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
PRESS
Chest press machine (p/h):
15 kg x 10
Bench press (paused):
55 kg x 10 x 10
ACCESSORIES
Triceps push downs:
45 kg Close grip full stack x 10
45 kg Wide grip full stack x 10
45 kg w/rope x 10
Repeat
DB front raises (p/h):
10 kg x 4 x 10
DB curls (p/h):
10 kg x 4 x 10
CARDIO
Assault bike:
5 mins @ +50 rpm
128.5 kg with shoes
WK22 SQUATS+ Saturday June 5th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
SQUATS+
Box squat w/Axle
35 kg x 10
70 kg x 5
90 kg x 5 x 10
Romanian deadlifts:
75 kg x 5 x 10
ACCESSORIES
DB side raises (p/h):
10 kg x 10
12.5 kg x 3 x 10
WK21 PRESS Sunday May 30th
PRE-TRAINING
Stretch & decompress spine
Kneeling hip flexor release: 2 left & 2 right
PRESS
Chest press machine (p/h):
15 kg x 10
Bench press (paused):
52.5 kg x 10 x 10
ACCESSORIES
Triceps push downs:
45 kg Close grip full stack x 10
45 kg Wide grip full stack x 10
45 kg w/rope x 10
Repeat
DB front raises (p/h):
10 kg x 4 x 10
DB curls (p/h):
10 kg x 4 x 10
DB shrugs (p/h):
50 kg x 3 x 10
CARDIO
Assault bike:
5 mins @ +50 rpm
129 kg body weight- +1 kilo from last session
WK20 PULLS Sunday May 23rd
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
PULLS
Bulgarian split squats w/kettlebell (l&r):
10 kg x 10
Deadlifts:
70 kg x 5 x 10
ACCESSORIES
Seated rows:
52.5 kg x 10
67.5 kg x 10
82.5 kg x 10
Axe swings (l&r):
36 kg x 2 x 10
Face pulls:
49.5 kg x 2 x 20
DB side raises (p/h):
10 kg x 4 x 10
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
PULLS
Bulgarian split squats w/kettlebell (l&r):
10 kg x 10
Deadlifts:
70 kg x 5 x 10
ACCESSORIES
Seated rows:
52.5 kg x 10
67.5 kg x 10
82.5 kg x 10
Axe swings (l&r):
36 kg x 2 x 10
Face pulls:
49.5 kg x 2 x 20
DB side raises (p/h):
10 kg x 4 x 10
128 kilograms body weight, down 2 kg from last session
WK19 PRESS Tuesday May 18th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Curl up: 2 sets x 10 reps
Bird dog: 10 reps p/side
PRESS
Chest press machine (p/h):
15 kg x 10
Bench press (paused):
50 kg x 10 x 10
CARDIO
Assault bike:
5 mins @ +50 rpm
NEED DTM or needling to: Left shoulder/ pec insertion, Left & right forearms, Right hip
Lost approx 4 kilograms in the last month
WK15 THE LEFTOVERS Tuesday April 20th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Curl up: 2 sets x 10 reps
Bird dog: 10 reps p/side
LEFTOVER ACCESSORIES
Romanian deadlifts:
65 kg x 10
85 kg x 5 x 10
Seated rows:
52.5 kg x 5
67.5 kg x 5
82.5 kg x 5
97.5 kg x 5
112.5 kg x 5
Face pulls:
49.5 kg x 2 x 20
Lateral pulldowns:
52.5 kg x 3 x 10
DB side raises (p/h):
12.5 kg x 4 x 10
DB curls (p/h):
12.5 kg x 4 x 10
WK14 PULL + PRESS Sunday April 18th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Curl up: 2 sets x 10 reps
Bird dog: 10 reps p/side
PULLS
Deadlifts:
70 kg x 10
100 kg x 4 x 10 PR
PRESS
Chest press machine (p/h):
15 kg x 10
Bench press (paused):
55 kg x 10 x 10
CARDIO
Assault bike:
5 mins @ +55 rpm
WK19 PRESS Tuesday May 18th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Curl up: 2 sets x 10 reps
Bird dog: 10 reps p/side
PRESS
Chest press machine (p/h):
15 kg x 10
Bench press (paused):
50 kg x 10 x 10
CARDIO
Assault bike:
5 mins @ +50 rpm
NEED DTM or needling to: Left shoulder/ pec insertion, Left & right forearms, Right hip
Lost approx 4 kilograms in the last month
WK15 THE LEFTOVERS Tuesday April 20th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Curl up: 2 sets x 10 reps
Bird dog: 10 reps p/side
LEFTOVER ACCESSORIES
Romanian deadlifts:
65 kg x 10
85 kg x 5 x 10
Seated rows:
52.5 kg x 5
67.5 kg x 5
82.5 kg x 5
97.5 kg x 5
112.5 kg x 5
Face pulls:
49.5 kg x 2 x 20
Lateral pulldowns:
52.5 kg x 3 x 10
DB side raises (p/h):
12.5 kg x 4 x 10
DB curls (p/h):
12.5 kg x 4 x 10
WK14 PULL + PRESS Sunday April 18th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Curl up: 2 sets x 10 reps
Bird dog: 10 reps p/side
PULLS
Deadlifts:
70 kg x 10
100 kg x 4 x 10 PR
PRESS
Chest press machine (p/h):
15 kg x 10
Bench press (paused):
55 kg x 10 x 10
CARDIO
Assault bike:
5 mins @ +55 rpm
WK13 SQUATS+ Saturday April 10th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
SQUATS+
Box squat w/axle:
35 kg x 10
70 kg x 5
90 kg x 3
110 kg x 5 x 10 TPR
Romanian deadlifts:
80 kg x 5 x 10
ACCESSORIES
DB front raises (p/h):
8 kg x 10
10 kg x 10
12.5 kg x 2 x 10
CARDIO
Assault bike:
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
SQUATS+
Box squat w/axle:
35 kg x 10
70 kg x 5
90 kg x 3
110 kg x 5 x 10 TPR
Romanian deadlifts:
80 kg x 5 x 10
ACCESSORIES
DB front raises (p/h):
8 kg x 10
10 kg x 10
12.5 kg x 2 x 10
CARDIO
Assault bike:
5 mins @ 60 rpm TPR
WK13 PULL Thursday April 8th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
PULLS
Bulgarian split squats w/kettlebell (l&r):
10 kg x 8
Deadlifts:
70 kg x 10
95 kg x 4 x 10
ACCESSORIES
Seated rows:
52.5 kg x 5
67.5 kg x 5
82.5 kg x 5
97.5 kg x 5
112.5 kg x 5
Axe swings (l&r):
36 kg x 10
Face pulls:
49.5 kg x 2 x 20
DB side raises (p/h):
10 kg x 4 x 10
CARDIO
Assault bike:
5 mins @ +55 rpm
WK12 PRESS Sunday April 4th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Leg lock bridge w/ball: 2 sets x 8 reps p/side
Curl up: 2 sets x 10 reps
Side plank: 2 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
PRESS
Chest press machine (p/h):
15 kg x 8
Bench press (paused):
52.5 kg x 10 x 10
ACCESSORIES
DB curls (p/h):
12.5 kg x 4 x 10
Triceps push downs:
45 kg Close grip full stack x 10
45 kg Wide grip full stack x 10
45 kg w/rope x 10
Repeat
CARDIO
Assault bike:
5 mins @ +55 rpm
WK13 PULL Thursday April 8th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Curl up: 2 x 10 reps
PULLS
Bulgarian split squats w/kettlebell (l&r):
10 kg x 8
Deadlifts:
70 kg x 10
95 kg x 4 x 10
ACCESSORIES
Seated rows:
52.5 kg x 5
67.5 kg x 5
82.5 kg x 5
97.5 kg x 5
112.5 kg x 5
Axe swings (l&r):
36 kg x 10
Face pulls:
49.5 kg x 2 x 20
DB side raises (p/h):
10 kg x 4 x 10
CARDIO
Assault bike:
5 mins @ +55 rpm
WK12 PRESS Sunday April 4th
Stretch & decompress spine
PRE-TRAINING
Kneeling hip flexor release: 2 left & 2 right
Plank on hands: 2 sets x 30 seconds each
Resisted hip flexion isometric: 2 sets x 10 seconds p/leg p/set
Leg lock bridge w/ball: 2 sets x 8 reps p/side
Curl up: 2 sets x 10 reps
Side plank: 2 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
PRESS
Chest press machine (p/h):
15 kg x 8
Bench press (paused):
52.5 kg x 10 x 10
ACCESSORIES
DB curls (p/h):
12.5 kg x 4 x 10
Triceps push downs:
45 kg Close grip full stack x 10
45 kg Wide grip full stack x 10
45 kg w/rope x 10
Repeat
CARDIO
Assault bike:
5 mins @ +55 rpm
