DE squat

90kgs speed squats w/par box x 2 (10 sets)

Hack squat machine
20 each side x 12,10,10,10

SLDL
60 x 10
80 x 10
100 x 10 (2 sets)

Shrugs
60 x 20
80 x 15 (3 sets)

ab slings
x 20 (3 sets)

shot

SUCKED at the hack squat machine, i mean....i was BAD! im going to work on these as obviously it targets a certain part of the quad that a front squat or back squat doesnt, if i bring this up, it might just improve my raw squat. bring on the pain!

GPP

Sled Dragging - no real methods, just drag the thing

warmed up with and up and down walk x 3

Sprints up and down x 3

backward drag up and down x 2
-added 20k up and down x 2

was floor after this

DE bench

Speed Floor presses with 65kgs x 3 (10 sets) - % based on my 1rm of 120kgs

Decline (weird set up)
60 x 15
70 x 12
80 x 10 (2 sets)
60 x 10

Incline dumbells
20s x 15 (4 sets)

Flat Flies
7s x 20 (have to be careful of adduction because of pec!)

Cable Flies
x 20 (2 sets - doesnt matter what weight!???)

Seated cable rows
x 15 (4 sets)

Gun work.

Dunno what it is, but my rep strength has gone to shit. I hit 6 reps and im nearly fried. my best decline was 100 x 8 for 3 sets but that was with a proper angled decline bench, this was flat on my hams, then dipped into decline @ my waist line, either way i gotta get my rep strength back up!

Squats/Deads

Ok I'm REALLY back on track today:

high-bar Box squats (box set at lowest)
40 x 10 (2 sets)
60 x 5
80 x 5
100 x 5 (4 sets)

Sumo Deadlifts + 20k of chains (weights dont include chains)
60 x 6
100 x 3
120 x 3 (5 sets) about 140 @ top - all easy squeezey

GMs
50k x 10 (3 sets)

Standing abs w/slings
4 x 20


BOX SQUATS: Seeing as i dont have a safety bar, i tried using the high bar position to teach me to sit back further. These sets were all about maintaining good form and getting in some volume on the box

DEADS: i dont know what i was trying to achieve with these. it was neither max effort work, nor speed. they were fast and easy but I think i will push these heavy up a 3rm over the next couple of weeks, try and build up the hips.

DE squats

High bar speed squats to par box. 80kgs x 2 (10 sets)

Front squats
60 x 10 (3 sets)

Pull throughs s/s Leg extensions
3 sets of 15 on each

Seated calf raises
2 sets back to back x 20 Added 15k plate

Dumbell shrugs
30s bells x 20 (4 sets)

zip it up and zip it out.

RE Bench

Speed Floor presses w/60kgs x 3 (10 sets)

Flat bench
60 x 12
70 x 12
80 x 8, x 8, x 10

Incline dumbells
15s x 12
20s x 12
25 x 10 (3 sets)

Flies
x 2 sets

Cables flies
x 2 sets

Rolling tri extensions
x 2 sets

Guns
x 4 sets