20 x (5)4
60 x (5)2
100 x (3)2
Chins:
bw x 1/2/3/4
8 x 1
9.25 x 1
10.5 x 1
11.75 x 1
13 x 1
14.25 x 1
15.5 x 1
16.75 x 1
17 x 1
Dips:
bw x 5
8 x 5
9.25 x 5
10.5 x 5
11.75 x 5
KB Pullover:
8x2 x (10)2
Seated KB Press:
12x2 x 5
16x2 x 5
Friday, June 24, 2022
Thursday, June 23, 2022
2022JUN23
Single Leg Reverse Hyper Leg Curl:
25 x 10 L/R
30 x (10 L/R)2
Bulgarian Lunges:
bw x 10 L/R
12x2 x 10 L/R
12x2 x 12 L/R
Reverse Squat:
8 x 10
9.25 x 8
10.5 x 6
Kimchi Squat:
bw x (30s)6
Elephant Walk:
bw x (10 L/R)5
Reverse Hyper Calf Raise:
75 x (20)3
KB Tib Raise:
8 x (20)3
Patrick Squat:
bw x (10 L/R)3
Wednesday, June 22, 2022
2022JUN22
Bench Press:
20 x (5)4
60 x (5)2
80 x (3)2
100 x (1)2
80 x (4)2
100 x (2)2
90 x (3)2
110 x (1)2
Pull Up:
bw x 1/2/3/4
bw + 4 x 1/2/3/4
bw + 8 x 1/2/3/4
Reverse Hyper Rows:
85 x (5)5
KB Pullover:
8x2 x (10)3
VMO Squat:
bw x (5)3
Kimchi Squat:
bw x (30s)4
Hanging Leg Raise:
bw x 10/15/20
110kg Bench Press
Tuesday, June 21, 2022
2022JUN21
Back Squat:
20 x (3)4
50 x (3)2
70 x (3)2
90 x 3
110 x 3
130 x 3
150 x 2
170 x 1
Bulgarian Lunges:
bw x (10 L/R)1
bw + 8x2 x (10 L/R)2
KB Tib Raise:
8x2 x 20
(12x2 x 5 + 8x2 x 15)2
Reverse Hyper Calf Raise:
80 x 20
110 x (20)2
Hanging Leg Raise:
8 x 10 L/R
9 x (8 L/R)2
Patrick Squat:
bw x (10 L/R)3
Jefferson Curl:
8 x 10c
9x2 x (10c)2
Kimchi Squat:
30s x 4
170kg Back Squat
Monday, June 20, 2022
2022JUN20
Bench Press:
20 x (5)4
60 x (5)2
100 x (3)2
120 x (1)2
Dips:
bw x (5)6
Chins:
bw x 1/2/3/4
6 x 1
8 x 1
10 x 1
12 x 1
14 x 1
16 x 1
Reverse Hyper Rows:
25 x 10
55 x (10)2
Barbell Seal Rows:
40 x (5)5
60 x (5)2
70 x (5)2
120kg Bench Press
Sunday, June 19, 2022
2022JUN19
Back Squat:
20 x (3)3
50 x 3
70 x 3
90 x 3
70 x 3
90 x 3
110 x 3
90 x 3
110 x 3
130 x 3
110 x 3
130 x 3
150 x 3
KB Tib Raise:
8x2 x (20)3
Reverse Hyper Calf Raise:
75 x 20
100 x 20
125 x 20
Reverse Hyper Leg Curl:
25 x 10
30 x 10
40 x 10
Patrick Squat:
bw x (8 L/R)3
Hanging Leg Raise:
8 x (7 L/R)3
Elephant Walk:
bw x (10 L/R)3
150kg Back Squat
Saturday, June 18, 2022
2022JUN18
Axle Bench Press:
20 x (5)2
50 x 5
70 x 3
90 x 1
70 x 5
90 x 3
110 x 1
90 x 5
110 x 3
130 x 1
Chins:
bw x (2)5
Para Grip Chins:
bw x (2)5
Reverse Hyper Ab Strap Rows:
25 x 5
50 x 5
75 x (5)3
KB Bench Press:
8x2 x 10
12x2 x 10
16x2 x 10
20x2 x 10
130kg Axle Bench Press
Friday, June 17, 2022
2022JUN17
Back Squat:
20 x (3)2
40 x 3
50 x 3
60 x 3
70 x 3
90 x 3
110 x 3
130 x 3
150 x 3
130 x 3
110 x 3
90 x 3
70 x 3
40 x 3
Jefferson Curl:
5 x (10c)5
KB Tib Raise:
8x2 x (15)3
Reverse Hyper Calf Raise:
50 x 20
100 x (20)2
Patrick Squat:
bw x (7 L/R)3
Hanging Leg Raise:
bw x (12)3
Bulgarian Lunges:
bw x 10 L/R
12x2 x (10 L/R)2
Hanging Leg Raise:
8 x (7 L/R)3
150kg Back Squat
Thursday, June 16, 2022
2022JUN16
Close Grip Bench Press:
20 x (5)4
50 x (5)2
70 x (5)2
90 x (3)2
110 x 1
80 x (5)3
Pull Ups:
bw x 1/2/3/4
Chins:
bw x 4/3/2/1
Bent KB Rows:
12x2 x 5
16x2 x 5
20x2 x 5
24x2 x 5
Seated Alt KB Press:
12 x 5 L/R
16 x (5 L/R)2
Reverse Hyper Ab Strap Row:
50 x (5)3
110kg Close Grip Bench Press
Wednesday, June 15, 2022
2022JUN15
Back Squat:
20 x (3)2
40 x (3)2
60 x (3)2
80 x (3)2
100 x (3)2
120 x (3)2
140 x 3
Patrick Squat:
bw x (6 L/R)3
Hanging Leg Raise:
8 x (5 L/R)3
Bulgarian Lunges:
bw x 10 L/R
bw + 8x2 x 10 L/R
bw + 12x2 x 10 L/R
Elephant Walk:
bw x (10 L/R)3
KB Tib Raise:
8x2 x (12)3
12x2 x 6
Reverse Hyper Calf Raise:
100 x 12
150 x 12
180 x 12
200 x 6
140kg Back Squat
Tuesday, June 14, 2022
2022JUN14
KB Clean + Press:
8x2 x 5
12x2 x 5
16x2 x 5
20x2 x 5
24x2 x 5
Chins:
bw x (1)5
bw x 2
Dips:
bw x (5)5
bw x 10
Monday, June 13, 2022
2022JUN13
Back Squat:
20 x (3)2
50 x (3)2
70 x 1
120 x 1
70 x (3)2
90 x (3)2
110 x (3)2
130 x 1
150 x 1
170 x 1
Tib Raise:
15 x (20)3
KB Tib Raise:
8 x (10)3
Reverse Hyper Calf Raise:
50 x 20
100 x 20
150 x 20
Patrick Squat:
bw x (6 L/R)3
Reverse Nordic:
3 Blanket x 5
2 Blanket x 5
1 Blanket x 5
Hole Squat:
2 min
170kg Back Squat
Sunday, June 12, 2022
2022JUN12
Close Grip Bench Lockout:
20 x (5)2
50 x (5)2
70 x 5
90 x 3
110 x 1
90 x 5
110 x 3
130 x M
Reverse Hyper Rows:
50 x (5)5
KB Bent Rows:
8x2 x 5
12x2 x 5
16x2 x 5
KB Seal Rows:
20x2 x 5
24x2 x 5
28x2 x 5
32x2 x 5
Dips:
bw x (5)4
bw x 10
Saturday, June 11, 2022
2022JUN11
Back Squat:
20 x (3)4
70 x (3)2
120 x (3)2
90 x 3
140 x 1
110 x 3
160 x 1
Rack Shrugs:
70 x 5
100 x 5
120 x 5
Bulgarian Lunges:
bw x (10 L/R)3
Tib Raise:
10 x 20
15 x 20
20 x 20
Reverse Hyper Calf Raise:
50 x 20
75 x 20
110 x 20
Patrick Squat:
bw x (6)3
Elephant Walk:
bw x (6)3
Hanging Leg Raise:
bw x (10)3
160kg Back Squat
Friday, June 10, 2022
2022JUN10
Bench Press:
20 x (5)5
Chins:
bw x (1)5
Dips:
bw x (5)5
Pull Up:
bw x (1)5
KB Pullover:
8x2 x 5/10/15/20
Seated KB Press:
8x2 x 5
12x2 x 10
16x2 x 10
20x2 x 5
Hole Squat:
2 min
Thursday, June 9, 2022
2022JUN09
Back Squat:
20 x (1)3
70 x (3)2
120 x (3)2
140 x (3)2
170 x (1)3
Bulgarian Lunge:
bw x (10 L/R)3
Tib Raise:
10 x 10
15 x 20
20 x 20
Hanging Leg Raise:
bw x (10)3
Patrick Squat:
bw x (5 L/R)3
Reverse Hyper Calf Raise:
25 x 10
50 x 20
75 x 20
170kg Back Squat
Wednesday, June 8, 2022
2022JUN08
Reverse Hyper Calf Raise:
30 x 10
60 x (20)2
Tib Raise:
10 x 10
15 x (20)2
Patrick Squat:
bw x (5 L/R)3
Hanging Leg Raise:
bw x (10)3
Bench Press:
20 x (5)4
60 x 5
80 x 3
100 x 1
70 x 5
90 x 3
110 x 1
80 x 5
100 x 3
120 x 1
Reverse Hyper Rows:
60 x 10
80 x 5
100 x 3
120 x 1
70 x (5)3
80 x (5)3
Reverse Hyper Overhead Tricep Extension:
5 x 10
10 x (10)2
15 x 10
120kg Bench Press
Tuesday, June 7, 2022
2022JUN07
No Contact Power Clean:
20 x (1)3
30 x (1)3
50 x (3)3
70 x (2)3
90 x (1)3
60 x (3)2
80 x (2)2
100 x (1)2
70 x 3
90 x 2
110 x M
110 x 1
110kg No Contact Power Clean
Monday, June 6, 2022
2022JUN06
Back Squat:
Tib Raises:
20 x (3)2
40 x (3)2
60 x (3)2
80 x (3)2
100 x (3)2
120 x (3)2
Bulgarian Split Squat:
bw x (10 L/R)3
Tib Raises:
10 x 20
15 x 20
Patrick Squat:
bw x (5 L/R)3
120kg Back Squat
Sunday, June 5, 2022
2022JUN05
Bench Press:
20 x (5)4
50 x 3
70 x 2
90 x 1
60 x 3
80 x 2
100 x 1
70 x 3
90 x 2
110 x 1
Chins:
bw x 1/2/3/4
Pull Ups:
bw x 4/3/2/1
Para Pull Ups:
bw x 1/2/3/4
Reverse Hyper Rows:
30 x 10
Dips:
bw x 5
110kg Bench Press
Saturday, June 4, 2022
2022JUN04
Front Squat:
20 x (3)2
40 x (3)2
60 x (3)2
80 x (3)2
Clean Deadlift + (AK) Hang Clean:
30 x (1+3)2
40 x (1+3)2
60 x (1+3)2
80 x (1+3)2
100 x (1+1)1
100kg Clean Deadlift + (AK) Hang Clean
Friday, June 3, 2022
2022JUN03
No Contact Snatch:
30 x (1)5
50 x (1)5
60 x (1)4
70 x (1)3
80 x (1)2
90 x M
90 x 1
No Contact Snatch High Pull:
90 x 3
100 x 3
90kg No Contact Snatch
Thursday, June 2, 2022
2022JUN02
Bench Press:
20 x (5)4
30 x 5
50 x 5
70 x 5
90 x 5
110 x (1)3
Bent Rows:
20 x (5)3
30 x 5
50 x 5
70 x 5
90 x 5
110 x (1)3
110kg Bench Press
Wednesday, June 1, 2022
2022JUN01
Back Squat:
20 x (5)2
40 x (3)2
60 x (3)2
80 x (3)2
100 x (3)2
Dips:
bw x 1/2/3/4
100kg Back Squat
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