2020DEC30 (WEN 5/3/1 D3.W1)

Belt Squat + Clean Deadlift:

((30 x 5) + (20 x 5))1

((60 x 5) + (54 x 5))1

((75 x 5) + (74 x 5))1

((90 x 5) + (94 x 5))1

((90 x 5) + (108 x 5))1

((90 x 5) + (122 x 8))1

Clean Deadlift + Dips:

((72 x 8) + (bw x 8))5

Reverse Hyper (Roller) + Standing Plate Cuban Curl + Russian KB Swing:

((40 x 20) + (1.25 x 20) + (16 x 10))3

Heavy Hammer + Axle Barbell Curl:

((5# x 10 L/R) + (20 x 10))3

122kg x 8 Clean Deadlift

2020DEC29 (WEN 5/3/1 D2.W1)

Belt Squat + Axle Bench Press:

((30 x 5) + (20 x 5))1

((45 x 5) + (50 x 5))1

((60 x 5) + (70 x 5))1

((75 x 5) + (81 x 5))1

((90 x 5) + (92 x 10))1

Axle Bench Press + Clean + Sotts Press + Overhead Squat:

((54 x 10) + (20 x (1+1+1)3))1

((54 x 10) + (30 x (1+1+1)3))1

((54 x 10) + (40 x (1+1+1)3))1

Axle Bench Press + Clean + Sotts Press:

((54 x 10) + (50 x (1+1)3))1

((54 x 10) + (50/55/60 x (1+1)1))1

Clean To Squat Jerk:

60 x (1+1)5

Clean + Push Press:

70 x (1+1)3

80 x (1+1)2

90 x (1+1)1

100 x (1+M)1

100 x (1+1)1

Hand Release Chin Up:

bw x (1)5

bw x (1/2/2)1

bw x (2/3)1

bw x 5

Heavy Hammer:

5# x 10 L/R

6.25# x 8 L/R

7.5# x 6 L/R

100kg Clean + Push Press

2020DEC28 (WEN 5/3/1 D1.W1)

Belt Squat + Back Squat:

((30 x 5) + (20 x 5))1

((45 x 5) + (39 x 5))1

((60 x 5) + (59 x 5))1

((75 x 5) + (79 x 5))1

((90 x 5) + (99 x 5))1

Back Squat:

115 x 5

130 x 6

77 x (10)5

Standing Band Sun God:

Purple x (20)3

Snatch (Chinese Catch):

20 x 3

30 x (1)5

40 x (1)4

50 x (1)3

60 x (1)2

70 x 1

50 x (2)5

130kg x 6 Back Squat

2020DEC26 (SLAB D2.W4)

Reverse Hyper (Roller) + Hanging Leg Raise:

((40 x 20) + (bw x 20))3

Belt Squat + Clean + Sotts Press:

((30 x 5) + (20 x (1+1)3))1

((45 x 5) + (30 x (1+1)3))1

((60 x 5) + (40 x (1+1)3))1

((75 x 5) + (50 x (1+1)3))1

((90 x 5) + (60 x (1+1)3))1

Belt Squat + Clean:

((90 x 5) + (70 x 1))1

Belt Squat + Clean + Sotts Press:

((90 x 5) + (70 x (1+1))1

Belt Squat + Clean to Squat Jerk:

((90 x 5) + (70 x (1+1))1

Clean to Squat Jerk:

80 x (1+1)1

90 x (1+1)

100 x (1+1)1

Standing Band Sun Gods:

Purple x (20)3

100kg Clean to Squat Jerk

2020DEC24 (SLAB D1.W4)

Hanging Leg Raise + Reverse Hyper (Strap) + Belt Squat + Axle Bench Press:

((bw x 20) + (40 x 20) + (30 x 5) + (20 x 5))1

((bw x 20) + (40 x 20) + (45 x 5) + (60 x 5))1

((bw x 20) + (40 x 20) + (60 x 5) + (80 x 5))1

Belt Squat + Axle Bench Press:

((75 x 5) + (100 x 5))1

((75 x 5) + (110 x 4))1

((75 x 5) + (120 x 3))1

Dips + Hand Release Pull Up + Power Clean + Press:

((bw x 5) + (bw x 5) + (30 x (1+1)5))1

((bw + 5 x 5) + (bw + 5 x 5) + (30 x (1+1)5))1

((bw + 7.5 x 5) + (bw + 7.5 x 5) + (40 x (1+1)4))1

((bw + 8.75 x 5) + (bw + 8.75 x 5) + 40 x (1+1)3))1

Standing Band Pull Apart:

Purple x (20)3

2020DEC23 (SLAB D7.W3)

Lying Leg Raise + Reverse Hyper (Strap):

((bw x 20) + (40 x 20))1

((bw x 15) + (40 x 15))1

((bw x 10) + (40 x 10))1

Belt Squat + Snatch Grip Power Clean + Squat Jerk:

((30 x 5) + (5 x (1+1)3))1

((60 x 5) + (10 x (1+1)3))1

((75 x 5) + (15 x (1+1)3))1

((90 x 5) + (20 x (1+1)3))1

Snatch Grip Power Clean + Squat Jerk:

30 x (1+1)3

40 x (1+1)2

50 x (1+1)1

60 x (1+1)1

50 x (1+1)1

70 x (1+1)1

80 x (1+1)1

60 x (M)1

60 x (1+1)1

65 x (1+1)1

70 x (1+1)1

75 x (1+1)1

80 x (1+1)1

Snatch:

50 x (1)5

80kg Snatch Grip Power Clean + Squat Jerk

2020DEC22 (SLAB D6.W3)

Hanging Leg Raise + Reverse Hyper (Strap) + Belt Squat + Clean Upright Row:

((bw x 20) + (40 x 20) + (30 x 5) + (20 x 5))1

((bw x 20) + (40 x 20) + (60 x 5) + (30 x 5))1

((bw x 20) + (40 x 20) + (90 x 5) + (40 x 5))1

Clean in Squat + Sotts Press:

30 x (1+1)10

40 x (1+1)3

50 x (1+1)2

60 x (1+1)1

62.5 x (1+1)1

Thruster:

40 x (1)3

50 x (1)2

60 x 1

70 x 1

80 x 1

90 x 1

Clean + Paused Push Press:

70 x (1+1)2

80 x (1+1)1

90 x (1+1)1

102.5 x (1+1)1 * dmax

Standing Band Pull Apart + Good Morning + Heavy Hammer:

((Purple x 20) + (20 x 10) + (5# x 10 L/R))1

((Purple x 20) + (30 x 10) + (6.25# x 8 L/R))1

((Purple x 20) + (40 x 10) + (7.5# x 6 L/R))1

102.5kg Clean + Paused Push Press

2020DEC21 (SLAB D5.W3)

Reverse Hyper (Strap) + Hanging Leg Raise + Belt Squat + Axle Bench Press:

((30 x 20) + (bw x 20) + (30 x 5) + (20 x 10))1

((35 x 20) + (bw x 20) + (30 x 5) + (20 x 10))1

((40 x 20) + (bw x 20) + (30 x 5) + (20 x 10))1

Belt Squat + Axle Bench Press:

((60 x 5) + (60 x 5))1

((75 x 5) + (75 x 5))1

((90 x 5) + (90 x 5))1

((105 x 4) + (105 x 4))1

((120 x 3) + (120 x 3))1

No Contact Muscle Snatch:

30 x 3

50 x 2

60 x 1

40 x 3

60 x 2

70 x 1 * dmax

Snatch in Sit:

30 x (3)3

40 x 3

70kg No Contact Muscle Snatch

2020DEC19 (SLAB D4.W3)

Reverse Hyper (Strap) + Hanging Leg Raise + Gorilla + RDL:

((30 x 10) + (bw x 10) + (1.25 x 10 L/R) + (20 x 10))1

((30 x 15) + (bw x 15) + (2.5 x 10 L/R) + (30 x 10))1

((30 x 20) + (bw x 20) + (5 x 10 L/R) + (40 x 10))1

Clean in Sit + Belt Squat:

((30 x 3) + (30 x 5))1

((40 x 3) + (60 x 5))1

((45 x 3) + (75 x 5))1

((50 x 3) + (90 x 5))1

((55 x 3) + (95 x 5))1

((57.5 x 3) + (100 x 5))1

((60 x 3) + (105 x 5))1

Clean to Squat Jerk:

30 x (1+1)3

50 x (1+1)3

60 x (1+1)3

70 x (1+1)3

80 x (1+1)2

90 x (1+1)2 * dmax

Clean Rack Pull + Standing Band Pull Apart:

((70 x 3) + (Purple x 20))1

((100 x 3) + (Purple x 20))1

((120 x 3) + (Purple x 20))1

Barbell Curl + Standing Band Tricep Kick Back:

((20 x 20) + (Green x 5))1

90kg Clean to Squat Jerk

2020DEC18 (SLAB D3.W3)

Hanging Leg Raise + Good Morning:

((bw x 10) + (15 x 10))1
((bw x 15) + (20 x 10))1

((bw x 20) + (25 x 10))1

Reverse Hyper (Strap) + Axle Crunch:

((10 x 10) + (15 x 10))1

((20 x 10) + (15 x 10))1

((30 x 10) + (15 x 10))1

Axle Bench Press + Belt Squat:

((20 x 5) + (30 x 5))1

((40 x 5) + (60 x 5))1

((60 x 5) + (80 x 5))1

((80 x 5) + (100 x 5))1

Axle Bench Press:

100 x (5)2

110 x (3)2

120 x (1)2 * dmax

120kg Axle Bench Press

Snatch in Sit:

30 x (2)5

Snatch Grip Clean + Squat Jerk:

30 x (1+1)3

40 x (1+1)2

50 x (1+1)2

60 x (1+1)2

50 x (1+1)1

60 x (1+1)1

70 x (1+1)1

80 x (1+1)1 * dmax

60 x (1+1)3

80kg Snatch Grip Clean + Squat Jerk

2020DEC17 (SLAB D2.W3)

Axle Lying Crunch + Good Morning + Hanging Leg Raise + Gorilla:

((15 x 10) + (20 x 10) + (bw x 10) + (1.25 x 10 L/R))3

Belt Squat + Clean + Sotts Press:

((30 x 5) + (30 x (1+1)5))1

((60 x 5) + (35 x (1+1)4))1

((75 x 5) + (40 x (1+1)3))1

((90 x 5) + (45 x (1+1)2))1

((105 x 5) + (50 x (1+1)1))1

((105 x 5) + (55 x (1+1)1))1

((105 x 5) + (60 x (1+1)1))1 * dmax

Clean to Squat Jerk:

60 x (1+M)1

60 x (1+1)3

70 x (1+1)2

80 x (1+1)1 * dmax

Clean Rack Shrug + Standing Band Pull Apart + Heavy Hammer:

((70 x 6) + (Purple x 20) + (5# x 10 L/R))1

((120 x 6) + (Purple x 20) + (5# x 10 L/R))1

((130 x 6) + (Purple x 20) + (5# x 10 L/R))1

80kg Clean + Squat Jerk

2020DEC16 (SLAB D1.W3)

Reverse Hyper (Roller) + Lying Leg Raise:

((10 x 10) + (bw x 10))1

((10 x 15) + (bw x 15))1

((10 x 20) + (bw x 20))1

Pull Up + Dips:

((bw x 1) + (bw x 1))1

((bw x 2) + (bw x 2))1

((bw x 3) + (bw x 3))1

((bw x 4) + (bw x 4))1

((bw x 5) + (bw x 5))1

((bw + 8 x 5) + (bw + 8 x 5))1

((bw + 8 x 4) + (bw + 8 x 4))1

((bw + 8 x 3) + (bw + 8 x 3))1

((bw + 8 x 2) + (bw + 8 x 2))1

((bw + 8 x 1) + (bw + 8 x 1))1

Belt Squat + Back Squat:

((30 x 5) + (20 x 3))1

((45 x 5) + (50 x 3))1

((60 x 5) + (70 x 3))1

((75 x 5) + (90 x 3))1

((90 x 5) + (110 x 3))1

((90 x 5) + (130 x 2))1

((90 x 5) + (150 x 1))1 * dmax

Back Squat:

130 x 3

110 x 5

RDL + Barbell Curl:

((20 x 10) + (20 x 10))1

((30 x 10) + (22.5 x 10))1

((40 x 10) + (25 x 10))1

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (5# x 10 L/R))1

((Purple x 20) + (6.25# x 10 L/R))1

((Green x 20) + (5# x 10 L/R))1

150kg Back Squat

2020DEC15 (SLAB D7.W3)

Hanging Leg Raise + RDL:

((bw x 10) + (20 x 10))1

((bw x 10) + (25 x 10))1

((bw x 10) + (30 x 10))1

Reverse Hyper (Roller) + Axle Curl Up:
((10 x 10) + (15 x 10))3

Snatch Pull + Belt Squat:

((50 x 3) + (30 x 5))1

((50 x 3) + (60 x 5))1

((70 x 3) + (75 x 5))1

((70 x 3) + (90 x 5))1

((90 x 3) + (90 x 5))1

((90 x 3) + (90 x 5))1

Snatch High Pull:

110 x 3

120 x 2

130 x 1

No Contact Muscle Snatch:

30 x 3

40 x 3

50 x 3

40 x 3

50 x 3

60 x 3

50 x 3

60 x 3

70 x 1

70 x (M)2

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (5# x 10 L/R))3

60kg x 3 No Contact Muscle Snatch

2020DEC14 (SLAB D6.W3)

Lying Leg Raise + T-Bar Stiff Leg Deadlift:

((bw x 10) + (30 x 10))3

Good Morning + Hanging Leg Raise:

((20 x 10) + (bw x 10))3

Axle Bench Press + Belt Squat + Back Squat:

((20 x 5) + (30 x 5) + (20 x 3))1

((40 x 5) + (45 x 5) + (40 x 3))1

((60 x 5) + (60 x 5) + (60 x 3))1

((80 x 5) + (75 x 5) + (80 x 3))1

((100 x 5) + (90 x 5) + (100 x 3))1

((102.5 x 5) + (90 x 5) + (120 x 2))1

((105 x 5) + (90 x 5) + (140 x 1))1 * dmax

140kg Back Squat

Axle Bench Press + Back Squat:

((107.5 x 5) + (120 x 3))1

((110 x 5) + (100 x 5))1

Heavy Hammer + Standing Band Pull Apart + Captains of Crush:

((5# x 10 L/R) + (Green x 20) + (T x 10 L/R))2

2020DEC13 (REST)

Rest:

- Taking a day off to give my elbows and shoulders a little extra time to recover.  I'll get back under the barbell tomorrow.

2020DEC12 (SLAB D5.W3)

Rack Clean Pull + Front Squat:
((20 x 3) + (20 x 3))3
((30 x 3) + (30 x 3))2
((40 x 3) + (40 x 3))1
((50 x 3) + (50 x 3))1
((60 x 3) + (60 x 3))1
((70 x 3) + (70 x 3))1

Rack Clean Pull + Clean + Squat Jerk:
((80 x 3) + (60 x (1+1)3)1
((90 x 3) + (70 x (1+1)3)1
((100 x 3) + (80 x (1+1)2)1
((110 x 3) + (90 x (1+1))1
((120 x 3) + (100 x (1+M))2

Clean + Squat Jerk:
105 x (1+M)1
105 x (1+1)1 * dmax

Standing Band Pull Apart + Barbell Curl + Heavy Hammer:
((Green x 20) + (20 x 10) + (5# x 10 L/R))1
((Purple x 20) + (20 x 10) + (5# x 10 L/R))1

105kg Clean + Squat Jerk

2020DEC11 (SLAB D4.W3)

Belt Squat + Clean Pull + Power Clean:

((45 x 5) + (30 x (1+1)3))1

((60 x 5) + (30 x (1+1)3))1

((75 x 5) + (30 x (1+1)3))1

((90 x 5) + (30 x (1+1)3))1

Front Squat + Clean Pull + Clean:

((20 x 5) + (30 x (1+1)4))5

Clean to Squat Jerk:

30 x (1+1)3

40 x (1+1)3

50 x (1+1)3

60 x (1+1)2

70 x (1+1)1

80 x (1+1)1

90 x (1+1)1

100 x (1+M)1

100 x (1+1)1 * dmax

100 x (1+M)1

102.5 x (1+M)3

100kg Clean to Squat Jerk

2020DEC10 (SLAB D3.W3)

Snatch Pull + Snatch:

30 x (1+1)5

40 x (1+1)4

50 x (1+1)3

60 x (1+1)2

70 x (1+1)1

60 x (1+1)1

70 x (1+1)1

80 x (1+1)1

70 x (1+1)1

80 x (1+1)1

90 x (1+1)1 * dmax

80 x (1+1)1

90 x (1+M)1

90 x (1+1)1

100 x (1+C)1

Belt Squat + Standing Band Pull Apart:

((30 x 5) + (Green x 20))1

((60 x 5) + (Purple x 20))1

((90 x 5) + (Green + Purple x 20))1

 

90kg Snatch Pull + Snatch

*Notes:

- My wife works from home on Thursdays.  Because of this, it's difficult for me to get focused and stay aggressive with the lifts cause I want to limit the amount of noise that I produce.  This intern causes a passiveness with the lifts and generally makes my entire workout lackluster at best.  I'm not trying to make excuses, because I know I'm terrible at the lifts, but having another limitation doesn't help.

2020DEC09 (SLAB D2.W3)

Belt Squat + Axle Bench Press:

((30 x 5) + (20 x 5))2

((60 x 5) + (60 x 5))1

((75 x 5) + (75 x 5))1

((90 x 5) + (90 x 5))1

((105 x 5) + (105 x 5))1

Axle Bench Press:

115 x 4 * dmax

110 x 5

Dips + Rack Clean Pull + Trap Bar Fat Gripz Deadlift:

((bw x 5) + (70 x 3) + (70 x 3))1

((bw + 8 x 5) + (100 x 3) + (100 x 3))1

((bw + 10.5 x 5) + (100 x 3) + (100 x 3))1

Reverse Hyper (Roller) + Dips + Rolling Leg Raise:

((10 x 10) + (bw x 10) + (bw x 10))3

115kg x 4 Axle Bench Press

2020DEC08 (SLAB D1.W3)

Belt Squat + Clean Deadlift + Clean Pull + Power Clean:

((30 x 5) + (20 x (1+1+1))3

((60 x 5) + (30 x (1+1+1))3

((75 x 5) + (40 x (1+1+1))3

((90 x 5) + (50 x (1+1+1))3

Belt Squat + Clean Pull + Power Clean:

((90 x 5) + (60 x (1+1)3))1

((90 x 5) + (70 x (1+1))1

Clean Pull + Power Clean:

80 x (1+1)1

90 x (1+1)1

100 x 1 (1+1)1 * dmax

 

100kg Clean Pull + Power Clean

6" Block Power Clean:

30 x 3

50 x 3

60 x 3

70 x 3

80 x 3

90 x 2

100 x 1

Rack Clean Pull:

60 x (3)3

2020DEC07 (SLAB D7.W2)

Belt Squat + Snatch Pull + Snatch:

((30 x 5) + (20 x (1+1)3)1

((60 x 5) + (30 x (1+1)5)1

((75 x 5) + (40 x (1+1)4)1

((90 x 5) + (60 x (1+1)3)1

((90 x 5) + (80 x (1+1)2)1

((90 x 5) + (100 x (1+M))1

Snatch Pull + Snatch:

80 x (1+M)1

60 x (1+1)1

70 x (1+1)1

80 x (1+1)1

90 x (1+1)1 * dmax

100 x (1+M)1

80 x (1+M)1

60 x (1+1)1

67.5 x (1+1)1

75 x (1+1)1

82.5 x (1+1)1

90 x (1+1)1

97.5 x (1+M)1

77.5 x (1+1)1

82.5 x (1+1)1

87.5 x (1+1)1

92.5 x (1+M)1

90kg Snatch Pull + Snatch

Standing Band Pull Apart + Reverse Hyper Leg Curl:

((Purple x 20) + (10 x 5))3

2020DEC06 (SLAB D6.W2)

Belt Squat + Axle Bench Press:

((30 x 5) + (20 x 5))1

((45 x 5) + (40 x 5))1

((60 x 5) + (60 x 5))1

((75 x 5) + (80 x 5))1

((90 x 5) + (100 x 5))1

((105 x 5) + (120 x 3))1

((120 x 5) + (140 x 1))1 * dmax

140kg Axle Bench Press

Dips + Pull Up:

((bw x 5) + (bw x 5))2

((bw + 5 x 5) + (bw + 5 x 5)1

((bw x 5) + (bw x 5))2

Hanging Leg Raise + Captains of Crush + Barbell Curl:

((bw x 10) + (T x 5 L/R) + (20 x 10))1

((bw x 10) + (T x 10 L/R) + (20 x 10))1

((bw x 10) + (T x 15 L/R) + (20 x 10))1

((bw x 10) + (T x 20 L/R) + (20 x 10))1

Heavy Hammer + Standing Band Tricep Pushdown:

((5# x 10 L/R) + (Orange x 10))3

2020DEC05 (SLAB D5.W2)

Belt Squat + Rack Bent Rows:

((30 x 5) + (20 x 5))1

((60 x 5) + (30 x 5))1

((45 x 5) + (40 x 5))1

((75 x 5) + (50 x 5))1

((60 x 5) + (60 x 5))1

((90 x 5) + (70 x 5))1

((75 x 5) + (80 x 5))1

Fat Gripz Trap Bar Deadlift + Rack Bent Rows:

((70 x 5) + (80 x 5))1

((90 x 4) + (80 x 5))1

((110 x 3) + (80 x 5))1

((130 x 3) + (80 x 5))1

130kg x 2 Fat Gripz Trap Bar Deadlift

2020DEC04 (SLAB D4.W2)

Belt Squat + Rack Clean Pull:

((30 x 5) + (50 x 3))1

((60 x 5) + (60 x 3))1

((90 x 5) + (80 x 3))1

((105 x 5) + (110 x 3))1

((95 x 5) + (120 x 3))1

((110 x 4) + (140 x 3))1

((100 x 4) + (170 x M))1

Axle Muscle Clean + Press:

25 x (1+1)3

50 x (1+1)2

60 x (1+1)1

45 x (1+1)1

70 x (1+1)2

2020DEC03 (SLAB D3.W2)

Bench Press + Back Squat:

((20 x 5) + (20 x 5))1

((40 x 5) + (40 x 5))1

((60 x 5) + (60 x 5))1

((80 x 5) + (80 x 5))1

((100 x 5) + (100 x 5))1

((105 x 5) + (120 x 4))1

((110 x 5) + (140 x 3))1

((115 x 5) + (160 x 2))1

((120 x 5) + (182 x 1))1 * dmax

182kg Back Squat

Belt Squat + Dips + Pull Up:

((30 x 5) + (bw x 5) + (bw x 5))1

((60 x 5) + (bw x 5) + (bw x 5))1

((90 x 5) + (bw x 5) + (bw x 5))1

((120 x 5) + (bw x 5) + (bw x 5))1

Dolly Ab Wheel + Axle Curl + Standing Band Tricep Pushdown:

((bw x 10) + (15 x 10) + (Orange x 10))1

((bw x 10) + (17.5 x 10) + (Orange x 10))1

((bw x 10) + (20 x 10) + (Orange x 10))1

((bw x 10) + (22.5 x 10) + (Orange x 10))1

((bw x 10) + (25 x 10) + (Orange x 10))1

2020DEC02 (SLAB D2.W2)

Belt Squat + 18" Block Snatch Pull + Snatch:

((30 x 5) + (20 x (1+1)3)1

((40 x 5) + (30 x (1+1)3)1

((55 x 5) + (50 x (1+1)3)1

((70 x 5) + (60 x (1+1)3)1

((80 x 5) + (70 x (1+1)3)1

((95 x 5) + (80 x (1+1)3)1

((110 x 5) + (85 x (1+M)1)1

((120 x 4) + (80 x (1+M)1)1

((135 x 3) + (n/a)

18" Block Snatch Pull + Snatch + Belt Squat:

((90 x 2) + (70 x 2) + (100 x 5))1

((100 x 2) + (80 x 2) + (120 x 4))1

((120 x 2) + (100 x M)2 + (135 x 3))1

18" Block Snatch Pull:

120 x 3

130 x 3

140 x 3

90kg x 2 18" Block Snatch

Standing Band Pull Apart + Heavy Hammer Circuit:

((Green x 20) + (5# x 10 Back/Front/L/R))1

((Purple x 20) + (5# x 10 Back/Front/L/R))1

2020DEC01 (SLAB D1.W2)

Belt Squat + Axle Bench Press:

((15 x 5) + (15 x 5))1

((30 x 5) + (30 x 5))1

((45 x 5) + (45 x 5))1

((60 x 5) + (60 x 5))1

((75 x 5) + (75 x 5))1

((90 x 5) + (90 x 5))1

((105 x 5) + (105 x 5))1

((120 x 3) + (120 x 3))1

((135 x 1) + (135 x 1))1 * dmax

135kg Axle Bench Press

Dips + Pull Up:

((bw x 5) +(bw x 5))4

Rack Clean Pull:

70 x 3

90 x 3

100 x 3

90 x 3

110 x 3

120 x 3