bw x (10)3
8 x 10
16 x 10
Pull Up:
bw x (5)3
8 x 5
16 x 3/1/1
Close Grip Bench Press:
70 x 3
90 x 2
110 x 1
80 x 3
100 x 2
120 x 1
Sunday, July 31, 2022
Saturday, July 30, 2022
2022JUL30
KB Tib Raise:
8 x (20)3
Elephant Walk:
bw x (10 L/R)3
Close Grip Bench Press:
20 x 5
50 x 5
70 x 5
Reverse Hyper Rows:
75 x (10)3
Friday, July 29, 2022
Thursday, July 28, 2022
2022JUL28
Dips:
bw x (10)5
Chins:
bw x (5)5
Close Grip Bench Press:
20 x 5
40 x 5
60 x 5
80 x 5
Seated Axle Tricep Extension:
15 x (5)4
Wednesday, July 27, 2022
2022JUL27
KB Tib Raise:
8 x 20
8 x 25
8 x 30
Reverse Hyper Calf Raise:
75 x (10)3
Elephant Walk:
bw x (10 L/R)3
Patrick Squat:
bw x (10 L/R)3
Belt Squat:
32 x (10)3
Bulgarian Lunges:
bw x (10 L/R)6
Dips:
bw x (10)3
Reverse Hyper Rows:
75 x (10)3
Tuesday, July 26, 2022
2022JUL26
Back Squat:
20 x (3)4
40 x (3)2
60 x (3)2
80 x (3)2
Hurdler Stretch:
bw x (10c)4
Couch Stretch:
bw x (10c)3
Elephant Walk:
bw x (30s)3
Monday, July 25, 2022
2022JUL25
Bulgarian Lunges:
bw x (10 L/R)6
Elephant Walk:
bw x (10 L/R)3
Single Leg Calf Raise:
bw x (10 L/R)3
KB Tib Raise:
8 x (20)3
Plate Elephant Walk:
bw x (10 L/R)3
Belt Squat:
32 x (10)3
Bulgarian Lunges
Sunday, July 24, 2022
2022JUL24
Back Squat:
20 x (3)4
40 x (3)2
60 x (3)2
Dips:
bw x 1/2/3/4
32 x 1
bw x 10
32 x 1
bw x 10
Bell Up KB Seated Press:
8 x (5)8
Chins:
bw x 1/2/3/4
32 x 1
bw x 5
32 x 1
bw x 5
Saturday, July 23, 2022
2022JUL23
Bulgarian Lunges:
bw x (10 L/R)4
KB Tib Raise:
8 x (20)4
Reverse Hyper Calf Raise:
95 x (10)4
Belt Squat:
32 x (10)4
Close Grip Bench Press:
20 x (5)3
Elephant Walk:
bw x (10 L/R)3
Friday, July 22, 2022
Thursday, July 21, 2022
2022JUL21
Bulgarian Lunges:
bw x (10 L/R)7
Elephant Walk:
bw x (30s)4
Close Grip Bench Press:
20 x (5)4
70 x (5)2
KB Tib Raise:
8 x (30)3
Kimchi Squat:
bw x (30s)4
Reverse Hyper Calf Raise:
95 x (20)3
Patrick Squat:
bw x (10 L/R)3
Wednesday, July 20, 2022
2022JUL20
Back Squat:
20 x (3)4
50 x (3)2
70 x (3)2
100 x (3)2
120 x (2)2
150 x (1)2
Chins:
bw x 1/2/3/4
8 x 2
12 x 1
10 x 2
14 x 1
12 x 2
16 x 1
14 x 2
18 x 1
16 x 2
20 x 1
Dips:
bw x 1/2/3/4
8 x 2
12 x 1
10 x 2
14 x 1
12 x 2
16 x 1
14 x 2
18 x 1
16 x 2
20 x 1
Elephant Walk:
bw x (30s)3
Kimchi Squat:
bw x (30s)4
150kg Back Squat
Tuesday, July 19, 2022
2022JUL19
Bulgarian Lunges:
bw x 5 L/R
bw x 10 L/R
bw x 15 L/R
bw x 20 L/R
KB Tib Raise:
8 x 20
10 x 10
12 x 5
10 x 10
Reverse Hyper Calf Raise:
95 x 10
105 x 10
115 x (10)2
Belt Squat:
32 x 5/10/15/20
Elephant Walk:
bw x (30s)3
Reverse Hyper KOT Calf Raise:
115 x 10/15/20/25
Patrick Squat:
bw x (10 L/R)4
Reverse Squat:
8 x (10)3
Kimchi Squat:
bw x (30s)4
32kg Belt Squat
Monday, July 18, 2022
2022JUL18
Front Squat:
20 x (3)4
50 x (3)2
70 x (3)2
100 x 2
120 x 1
110 x 2
130 x 1
Dead Stop Pin Close Grip Bench:
20 x (5)4
50 x (5)2
70 x (5)2
90 x (3)2
110 x (1)2
120 x (1)2
Reverse Hyper Rows:
75 x 5
85 x 5
95 x 5
105 x 5
Kimchi Squat:
bw x (30s)4
Elephant Walk:
bw x (30s)4
130kg Front Squat
Sunday, July 17, 2022
2022JUL17
KB Tib Raise:
8 x 20
9 x 20
10 x 20
11 x 20
Reverse Hyper Calf Raise:
100 x 20
125 x 20
150 x 20
175 x 20
Elephant Walk:
bw x (30s)4
Bulgarian Lunges:
20 x 10 L/R
25 x 10 L/R
30 x 10 L/R
30 x 10 L/R
KB Pullover + KB Bench Press:
8 x (10+10)1
12 x (10+10)1
16 x (10+10)1
Reverse Squat:
8 x (10 L/R)3
Kimchi Squat:
bw x (30s)4
Patrick Squat:
bw x (10 L/R)3
30kg Bulgarian Lunge
Saturday, July 16, 2022
2022JUL16
Back Squat:
20 x (3)4
60 x 3
100 x 2
130 x 1
70 x 3
110 x 2
140 x 1
110 x 2
70 x 3
Dips:
bw x 1/2/3/4
12 x 4
16 x 3
20 x 2
24 x 1/2
20 x 3
16 x 4
Chins:
bw x 1/2/3/4
12 x 4
16 x 3
20 x 2
24 x 1/2
20 x 3
16 x 4
Kimchi Squat:
bw x (30s)4
Elephant Walk:
bw x (30s)4
140kg Back Squat
Friday, July 15, 2022
2022JUL15
Bulgarian Lunges:
bw x 5 L/R
20 x 5 L/R
30 x 5 L/R
40 x 5 L/R
50 x 5 L/R
20 x 10 L/R
KB Tib Raise:
8 x 20/25/30/35
Reverse Hyper Calf Raise:
100 x 20/25/30/35
Reverse Squat:
8 x 1(0 L/R)3
Quad Stretch:
bw x (20s)3
Patrick Squat:
bw x (10 L/R)3
Elephant Walk:
bw x (30s)3
Kimchi Squat:
bw x (30s)4
Thursday, July 14, 2022
2022JUL14
Front Squat;
20 x (3)4
40 x (3)2
60 x (3)2
80 x (3)2
100 x 2
120 x 1
Decline Close Grip Bench:
20 x (5)4
50 x (5)2
70 x (3)2
90 x 2
100 x 2
110 x 2
120 x 1
KB Rows:
12 x (5)4
24 x (5)2
28 x (5)2
32 x (5)4
Elephant Walk:
bw x (30s)4
Kimchi Squat:
bw x (30s)4
120kg Front Squat
Wednesday, July 13, 2022
2022JUL13
Bulgarian Lunges:
bw x 10 L/R
20 x 10 L/R
25 x 10 L/R
30 x 10 L/R
KB Tib Raise:
8 x 20
9 x 20
9.5 x 20
10 x 20
Reverse Hyper Calf Raise:
75 x 20
100 x 20
125 x 20
150 x20
KOT Reverse Hyper Calf Raise:
75 x 10
100 x 10
125 x 10
150 x 10
Reverse Squat:
8 x (10 L/R)3
Patrick Squat:
bw x (10 L/R)3
Elephant Walk:
bw x (30s)3
KB Pullover:
8 x (10)4
Kimchi Squat:
bw x (30s)4
Tuesday, July 12, 2022
2022JUL12
Back Squat:
Kimchi Squat:
20 x (3)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
80 x 3
100 x 2
120 x 1
Chins:
bw x 1/2/3/4
8 x 1/2/3/4
12 x 2/4/4/2
bw x 4/4
Dips:
bw x 1/2/3/4
8 x 1/2/3/4
12 x 2/4/4/2
bw x 4/4
Kimchi Squat:
bw x (30s)4
Elephant Walk:
bw x (30s)4
120kg Back Squat
Monday, July 11, 2022
2022JUL11
Back Squat:
20 x (3)4
Seated Press:
20 x (5)4
KB Tib Raise:
8x2 x (25)2
9x2 x 20
Reverse Hyper Calf Raise:
75 x 25
100 x 25
125 x 20
Reverse Hyper Leg Curl:
75 x (10)3
Elephant Walk:
bw x 30s/45s/45s
Kimchi Squat:
bw x 30s/45s/45s
Sunday, July 10, 2022
2022JUL10
Bench Press:
20 x (5)3
60 x (5)2
80 x (3)2
100 x (1)2
80 x 5
100 x 3
120 x 1
Clean Pull:
30 x (3)3
60 x (3)2
80 x (3)2
100 x (3)2
120 x 2
140 x 1
160 x 1
Kimchi Squat:
bw x 45s/45s/30s
Elephant Walk:
bw x 45s/45s/30s
160kg Clean Pull
Saturday, July 9, 2022
2022JUL09
Back Squat:
20 x (3)4
60 x (3)2
80 x (2)2
100 x (1)2
80 x 3
100 x 2
120 x 1
Dips:
bw x 1/2/3/4
bw + 8 x (6)4
bw + 12 x (5)4
Tib Raise:
8x2 x (25)3
Reverse Hyper Calf Raise:
85 x 25
95 x 25
105 x 25
Bulgarian Lunges:
bw x 10 L/R
bw x 15 L/R
bw x 20 L/R
Reverse Squat:
8 x 8 L/R
9 x 6 L/R
10 x 4 L/R
Elephant Walk:
bw x (30s)3
Kimchi Squat:
bw x 30s
bw x (45s)2
120kg Back Squat
Friday, July 8, 2022
2022JUL08
Clean Pull + Power Clean:
50 x (1+1)4
Seated Press:
20 x (5)4
35 x 5
30 x 5
40 x 5
45 x 5
55 x 5
60 x 5
Reverse Hyper Rows:
25 x 10
55 x 8
75 x 6
85 x 4
90 x 2
92.5 x 1
Clean Pull:
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
Kimchi Squat:
bw x (30s)4
100kg Clean Pull
Thursday, July 7, 2022
2022JUL07
Bench Press:
20 x (5)4
60 x (5)2
100 x (1)2
70 x (5)2
110 x (1)2
Back Squat:
20 x (3)4
60 x (3)2
100 x (1)2
75 x (3)2
110 x (1)2
Dips:
bw x 1/2/3/4
bw + 8 x 1/2/3/4
bw + 12 x 4/3/2/1
ATG Split Squat:
bw x 5 L/R
bw x 10 L/R
bw x 15 L/R
KB Tib Raise:
8x2 x (20)3
Reverse Hyper Calf Raise:
75 x (20)3
Elephant Walk:
bw x (30s)3
Kimchi Squat:
bw x (30s)4
Patrick Squat:
bw x (12 L/R)3
110kg Back Squat
Wednesday, July 6, 2022
2022JUL06
KB Press:
8x2 x (5)4
Chins:
bw x 1/2/3/4
Seated Press:
20 x (5)2
30 x (5)2
40 x (3)2
50 x (1)2
40 x (5)2
50 x (3)2
60 x (1)2
Chins:
bw + 8 x 4/3/2/1
Snatch High Pull:
20 x 3
30 x 3
50 x 3
70 x 3
90 x 3
90kg Snatch Pull
Tuesday, July 5, 2022
2022JUL05
Bench Press:
20 x (5)5
60 x (5)2
80 x (3)2
100 x (1)2
Back Squat:
20 x (3)5
60 x (3)2
80 x (2)2
100 x (1)2
Bulgarian Lunges:
bw x 10 L/R
bw + 8 x 10 L/R
bw + 8x2 x 10 L/R
KB Tib Raises:
8x2 x (20)3
Reverse Hyper Calf Raise:
75 x (20)3
Banded Reverse Squat:
Purple x (10 L/R)3
Kimchi Squat:
bw x (30s)4
Jefferson Curl:
bw x (30s)3
Patrick Squat:
bw x (10 L/R)3
Elephant Walk:
bw x (30s)3
100kg Back Squat
Monday, July 4, 2022
2022JUL04
Chins:
bw x 1
bw + 4 x 1
bw + 8 x 1
bw + 12 x 1
bw + 16 x 1
Dips:
bw x 3
bw + 4 x 3
bw + 8 x 3
bw + 12 x 3
bw + 16 x 3
Clean High Pull:
20 x 3
50 x 3
70 x 3
90 x 3
100 x 3
KB Press:
8x2 x 5
12x2 x 5
16x2 x 5
20x2 x 5
24x2 x 5
100kg Clean High Pull
Sunday, July 3, 2022
2022JUL03
Back Squat:
20 x (3)5
60 x (3)5
Bench Press:
20 x (5)5
60 x (5)5
KB Tib Raise:
8x2 x (20)3
Reverse Hyper Calf Raise:
75 x (20)3
Elephant Walk:
bw x (10 L/R)3
Patrick Squat:
bw x (10 L/R)3
Reverse Squat:
8 x (8 L/R)3
60kg Back Squat
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