5/3/1 +10kg bodyweight

[mike27]

mon-

foam rolling legs

bw squat x10

back squat

10@bar

5@60

5@100

5@120

5@130

SLDL

4x8 working up to 100kg

Single leg lunge rear foot on bench etc

3x12 each side 12.5kg DB's

standing calf raises 4x10

circiut

box jumps side ways 45sec

KB swings 45sec

prone hold 45sec

skipping 45sec

floor wipers 20k PB 45sec

wall sit 45sec

x3 rounds

100 reps leg ex 4x25

stretch and roll

[mike27]

tues-

bw- 87.5kg

30mins foam rolling

30min boxing session

[mike27]

some boxing this week and core work

chest tri session today, just light as dam sore throat struck me down a few days ago

bar x10

foam roll legs

push ups x10

50x5

60x5

70x5

60x5

incline db press

20x8

22.5x8

25 x8

27.5 x6

30 x6

dips

2x8

x12

french press

2x15@15kg+ez bar

2x10@20kg+

6@25kg+

15@10kg+

cable flys

3x15

stretching

[mike27]

agile 8

glutes foam rolling

bent row bar x15

deads

bar x10

5@75

5@100

3@110

5@120

5@140

5@160

wg chins @ BW

3x5

cg seated row

12@49

10@56

8@63

6@70

8@63

10@56

lying leg curl

15@80

10@95

10@110

8@110

6@110

8@95

10@95

12@80

ez bar curls on wall

4x10@15kg+bar

stretching

trx-chest

hip flexors

[mike27]

agile 8

531 running through week 1 +boxing x2 days

then start 531 5day split next week

today

bw squat x10

bar x10

60x5

77.5x5

92.5x3

100x5

115x5

130x7

stnading BB mill press

8@bar

5@30

5@35

5@37.5

5@45

7@50

Front bb squat

12@40

10@50

6@55

8@50

10@50

10@40

DB rear fly

4x10@7.5kg

single leg Side box steps ups

10 each side with 10kg bag

2x10each with 15kg bag

leg ex

25@26

25@33

25@40

25@47

SS seated calf raises

4x10@40kg

[mike27]

flat bb bench

bar x10

5@35

5@42.5

3@52.5

5@57.5

5@65

8@75

incline db press

8@22.5

8@25kg

8@27.5

8@30kg

dips

10@15kg+

10@+20kg

8@+25kg

bwx15

flat db fly

3x10@12.5kg

skulls

3x12

stretch

BW just on 88kg

[mike27]

yesterday

agile 8

deads

10@bar

5@75

5@90

3@110

5@120

5@140

5@160

wg chins

3x5@bw

SLDL

15@60

12@70

10@80

8@90

8@100

8@90

10@80

12@70

WG seated row

12@42

10@49+block

8@56

6@56+block

8@56

10@42

CG pull downs

20@35kg

4x10@49kg

Seated leg curls

3x25

[mike27]

todays session light

seated smith machine shoulder press

12@22.5

10@25

8@25

6@25

8@20

10@20

12@20

rev bent over fly

3x10 with 7.5kg DB

front raise with 10kg plate 3x15

prone rear fly

2x10@3-4kg DB's

rope pd

15@40kg

3x15@35kg

cable wood chops level 7 x10 each side

pallof press x10 each side

20kg floor wipers x20

60sec prone hold

twice through.

BW= 88kg

[mike27]

week 1 day 1 531

maxes for the program

bench 97.5kg

squat 170kg

dead 205kg

press 65kg

mon-531 squat,quads

tues-531 bench,triceps

wed-upper back,biceps

thurs-rest

fri-deads,post chain

sat-531 mill press,delts,light arms.

sun-rest

my current bodyweight = 88.5kg

squat,quads today

agile 8 ,2x10 bw squat

2x6 each leg pistol squats on TRX

x5 explosive knee jumps

10@bar

5@60

5@75

3@95

5@100

5@115

6@130

front squat

2x10@40

2x8@45

2x6@50

2x8@45

12@40 6@40

leg press

2x8@200

2x10@200

2x12@200

leg ex 4x25@40kg

10mins cross trainer,stretching etc

[mike27]

bw 88-5

week 1 day 2

push ups,rotator cuff,dislocations

Flat BB press

10@bar

5@35

5@40

3@52.75

5@57.5

5@65

2@85 wrong weight

7@75

db incline

2x10@20kg

2x8@25kg

2x6@27.5kg

2x8@25kg

10@22.5 8@22.5

dips

10@bw

8@+10kg

8@+15kg

6@+20kg

5@+15kg

5@+10kg

french press

2x10@15kg+ez bar

2x8@+20kg

2x10@+15kg

2x20 overhead DB extension

stretching

[mike27]

week 1 day 3 upper back,bi

foam roll lats,back

wg lat pd x15 light

wg chins

2x5 @bw

+10kg x5

+15kg 2x3

+10kg x5

seated close grip row

2x8@56kg+block

2x6@63

2x8@56

2x10@49+block

wide grip lat pull down

2x10@56+block

2x8@63

2x6@63+block

2x8@56

2x15@42 ultra wide

ez bar curl against wall

4x10@15kg+ez bar

single arm db preacher curl

4x8@10kg

cable curl 2x15 @25kg

stretch lats

[mike27]

week 1 day 4 deads

agile 8

explosive knee-get ups x5

deads

x10 @bar

5@75

5@90

3@110

5@120

5@140

7@160

GHR in lat pull down etc

3x5 @bw

lying leg curls

2x12@65

2x10@80

2x8@95

2x10@80

2x12@65

hammie stretchign and hip flexors

[mike27]

week 1 day 5

shoulders, light arms

standing bb mill press

bar x10

2x10@30

2x8@35

2x6@40

2x10@30

rear db fly

7.5kg 5x10

rev cable curls

4x15@30kg +block

rope pull down

4x15@35kg+block

db shrugs

2x10,2x8,2x10

2x20 seated overhead DB ex

med ball front raise x30

BB front raise x15

[mike27]

wk 2 day 1 squat 531,quads

agile 8,bw squat x10, pistol squat x5 each leg, explosive knee things x4each

back squat

10@bar

5@60

5@77.5

3@90

3@107

3@122.5

5@137.5

leg press

12@220

10@240

8@250

8@270

6@290

front squat

2x10@40

2x8@45

2x6@50

12@40

leg ex 4x25

spin bike 5mins

stretching

[mike27]

week 2 day 2 bench triceps

rotators internal/external 2x10 each

push ups x8

flat bench

bar x10

35 x5

40 x5

52.5 x3

60 x3

70 x3

77.5 x7

db incline

2x10@20kg

2x8@25kg

2x6@30kg

6@25

8@22.5

2x10@20

dips

10@bw

8@+10kg

7@+15kg

5@+20kg

bw x8

french press

2x10@15k+ez bar

2x8@20kg+

2x6@25kg+

rope pd 2x20 SS 3x15 cable fly's

[mike27]

got some bug last week so missed 3/5 training sesh...

back on deck from yesterday

did legs. ill be repeating week 2 again. just kept it lighter for the legs session as wasnt quite 100%

mon-

rolling warm up

back squats x4sets

front sqquats x2sets

leg press x8sets with a couple of 20rep sets

leg ex 4x25

rotary calf press 1x20 4x10-12

stretching

[mike27]

yesterdays bench session

warm up

incline chest press machine

4x10

incline BB

3x10

flat DB

3x10

cable fly

3x10

close grip bench

15x

2x10

skulls

3x10

overhead DB ex

3x10

[mike27]

back yesterday

wg chins

x8

2x10 light assistance

seated low row WG

3x10

1x10 neutral grip

wg lat pd

x15

x12

x8

x12

x15

1 arm DB row

3x8

ez bar preacher curl

4x10

rev cable curl

3x20

[mike27]

deads,ham,calf

deads

up to 150 for 7

7 sets

BB stiff leg deads

x15

x12

x10

x8

x6

x8

x12

x15

Seated leg curl

4x10 SS rotary calf press 5 sets high and low rep

stretch out

[mike27]

shoulders yesterday

500m row

mill press 5-6 sets

db side raise,rear fly's,BB front raise,med ball front raise

seated shoulder press machine 5 sets of 8

side raise machine 2x high rep drop sets

cable curls x2sets

rope pull downs x2sets

[mike27]

warm up on treadmill and a run for 2-3mins lol

bw squats x12

leg swings each way

back squat

bar x10

60x5

80x5

100x5

110x5

120x5

130x5

135x5

5x10 back squat @92.5kg 60% of 1Rep max

leg press

12@200

12@205

2x12@210

rotary calf press

15@40

12@45

10@50

2x8@55