week 5 day 1

squats
warmups
1 x 5 x 100kg
3 x 4 x 110

pullups
4 x 8

single leg rebounding box jumps
3 x 8

stiff legged hanging leg raises
3 x 10

walking lunges
4 x 5 x 20kg dumbbell each hand


NS rt duty is really disrupting my training,
but normal service will resume after next week...

week 4 day 1

squats
warmups
1 x 5 x 90
3 x 5 x 100
1 x 5 x 105

bench press
warmups
1 x 5 x 60
3 x 5 x 70
1 x 5 x 75

pullups
4 x 8

barbell stepups
4 x 5 x 50

single leg rebounding low box jumps
4 x 8

week 3 day 2

dumbbell military presses.
1 x 5 x 15kg
3 x 5 x 17.5
2 x 5 x 20

bench press
1 x 5 x 50kg (assuming bar is 20kg)
2 x 5 x 60
2 x 5 x 70

lateral raises
4 x 10 x 10kg dumbbell

shrugs
4 x 10 x 20kg each hand

bicep curls (with that curly bar, not sure how heavy, so not counting it)
4 x 10 x 15kg

week 3 day 1

2 min jog on the treadmill.

squats:
1 x 5 x 30kg squat jumps
some warmup sets.
1 x 5 x 100kg
1 x 5 x 102.5
1 x 4 x 105
1 x 4 x 110
2 x 3 x 115

rather shaky last set.


pullups:
5 x 8

single leg low box rebounding box jumps
3 x 8

hanging straight legged leg raises
3 x 10

walking lunges
2 x 5 x 17.5kg each hand
2 x 5 x 20

back extensions (improvised by hooking feet, lying on those inflatable ball things)
3 x 10, with 10kg plate