week 121

MR tucks: 2 x 5

sprints: 2 x flats

REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (100, 110, 120, 125, 127.5)

s1: OHP: 5 x (45, 50, 55, 60, 62.5)

s1: pullups: 5 x (10, 15, 20, 25, 30)

calf raises: 10 x (100, 110, 120, 130, 130, 130)

RDL: 3 x 7 (100, 100, 100)

s2: tri pushdown: 10 x (31, 39, 44, 42)

s2: hammer curls: 10 x (10, 15, 12.5, 12.5)

s2: rear raises: 10 x (7.5, 10, 10, 10)

hanging wipers: 15, 12

week 121

monday

MR tucks: 3 x 5

ankle hops: 3 x 250

jump snatch: 3 x (30, 40, 45, 475)

stepups: 6 x (50, 60, 65, 67.5, 70)

s1: bench: 5 x (60, 70, 80, 90, 102.5)

s1: m.row: 5 x (60, 70, 80, 90, 100)

hammer curls: 10 x (10, 12.5, 12.5, 12.5)

EZ preachers: 10 x (15, 20, 17.5, 17.5)

BB curls: 10 x (20, 25, 20, 20)

week 120

week 120

warmup, prehab (clams, cobras, leg swings)

MR tucks: 3 x 5

ankle hops: 3 x 250

jump snatch: 3 x (30, 40, 45)

stepups: 6 x (40, 50, 60, 65, 65)

s1: bench: 5 x (60, 70, 80, 90, 2*102.5) + finisher of 10 x 80kg

s1: m. row: 5 x (60, 70, 80, 90, 100)

hammer curls: 10 x (10, 10, 12.5, 12.5)

EZ preachers: 10 x (15, 17.5, 12.5, 10)

- didnt feel too strong, as can be seen by poor top set of bench

- bicep work done with 30-40 sec of rest. damn, everything felt way tougher with incomplete rest.

week 120

week 120

warmup, prehab (clams, TKE, cobra, shoulder and leg swings)

MR tucks: 2 x 5

sprints: 2 x flats

REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (100, 110, 120, 125, 125)

s1: OHP: 5 x (45, 50, 55, 60, 4*62.5)

s1: pullups: 5x (10, 15, 20, 25, 30)

s2: tricep pushdown: 10 x (31, 39, 41, 41)

s2: ez preachers: 10 x (15, 20, 22.5, 22.5)