Saturday @ ESP
1. Bow bar squat vs purple bands
42.5kg x 5
62.5kg x 3
Add briefs
82.5kg x 2
102.5kg x 2
112.5kg x 2 x 12 (EMOM)
2. Ultra wide deadlift vs 3 chains
100kg x 1
120kg x 1 x 8 (every 30 seconds)
3a. KB Glute ham raise
x 3 sets
3b. Band back raise
x 3 sets
4. Hamstring stretch
1 x 3 minutes
5a. Slide band abductors 10" box
3 x 20-30
5b. Hanging leg raises
3 x 10-15
6. Single leg KB calf raise
3 x 12-20
7. Calf stretch
1 x 3 minutes
Monday
1. Cambered bar bench press
15kg x 8
Add 1 chain
15kg x 5
30kg x 3
45kg x 3 x 8 (2 grips)
2. Bamboo bar
16kg bells x 15, 13, 12
3. Pec stretch
1 x 3 minutes
4. Incline DB extension
5 x 7-15
5. Incline single arm DB side raise
4 x 10-20
6. Band face pull
4 x 20
7. Band pressdown
4 x 15-25
8. Band bicep curl
3 x 10-15 (3 second eccentric)
Tuesday @ ESP
1. Free squat (#1 chain)
27.5kg x 5
67.5kg x 3
107.5kg x 3
127.5kg x 3
147.5kg x 1
Add predator briefs
167.5kg x 1
187.5kg x 1
207.5kg x 1
Add iron z wraps
217.5kg x 1
227.5kg x miss
2. Bent pendulum hyper
10kg x 20 x 3
https://www.youtube.com/watch?v=WkNrCRQDrwM
https://www.youtube.com/watch?v=WkNrCRQDrwM
Thursday
1. Medium grip 2 board (power bar)
20kg x 8
40kg x 5
60kg x 3
75kg x 1
90kg x 1
95kg x 1
100kg x 1
2. DB press
25s x 18 [incline]
25s x 16 [flat]
25s x 12 [decline]
3. Pec stretch
1 x 3 minutes
4. Reverse purple band JM press
5 x 7-12
5. Band pressdown
4 x F
6. Incline DB hammer curl
4 x 7-12
7a. Reverse DB wrist curl
2 x 10-15
7b. DB wrist curl
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