20 x bar work
60 x (5)2
90 x 5
110 x 10
130 x 10
120 x 10
130kg x 10 Back Squat
Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 20) + (bw x 20))3
Good Morning + KB Press:
((20 x 10) + (12 x 10 L/R))1
((40 x 10) + (16 x 10 L/R))1
((60 x 10) + (20 x 10 L/R))1
Low Band Cuban Curl:
(Pr20 x 20)3
Band Reverse Fly:
(Pr20 x 20)3
* Notes:
- I made the goal weight of 130kg for 10 repetitions and it wasn't that bad. In all actuality, I think the following drop set of 120kg was tougher.
Good Morning + KB Press:
((20 x 10) + (12 x 10 L/R))1
((40 x 10) + (16 x 10 L/R))1
((60 x 10) + (20 x 10 L/R))1
Low Band Cuban Curl:
(Pr20 x 20)3
Band Reverse Fly:
(Pr20 x 20)3
* Notes:
- I made the goal weight of 130kg for 10 repetitions and it wasn't that bad. In all actuality, I think the following drop set of 120kg was tougher.
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