Cyce 6, Week 1, Day 1

Deadlift 87.5kgx5 100kgx5 112.4kgx14

Assistance:
SLDL 60kgx10 70kgx10 80kgx10 70kgx10
Hanging Leg Raise BWx8x8x8x8x8
Neck Machine 30kgx12x12x12

GPP:
Sled Drags 30kg 7 Passes

Cycle 5, Week 4, Day 1

Deadlift 60kgx5x5 70kgx5 80kgx5 superset with
DB Curls 12kgx8x8x8

DB Rows 30kgx10x10x10 superset with
SLDL 40kgx12x12x12

Pull Ups bwx10x10x7 superset with
Rear Raises 7kgx12x12x10

Decline Sit Ups bwx20x20x20 superset with
Hyperextensions bwx12x12x12

Sled Striding 7 Passes

Cycle 5, Week 3, Day 4

Military Press 47.5kgx5 55kgx3 60kgx2

Assistance:
Military Press 40kgx10x10x7x3 35kgx8x3 30kgx10
Weighted Pull-Ups 10kgx9x9x8x7x7
Dave Tate Tricep Press 20kgx10 30kgx10 35kgx10 40kgx10x10
Rear Delt Raise 10kgx12x12

GPP:
Sled Pulls/Drags 7 passes

Cycle 5, Week 3, Day 3

Squats 70kgx5 80kgx3 90kgx4x1

Assistance:
Squats 70kgx10x10x10x10x10
Hyperextensions 5kgx10x10x10x10x10 superset with
DB Sit ups 15kgx10x10x10x10x10

BB Complex
20kg, 30kg, 35kg

Cycle 5, Week 3, Day 2

Bench 67.5kgx5 77.5kgx3 87.5kgx2 (last one assisted)

Assistance:
Weighted Dips 20kgx10x10x10x10x10
DB Rows 36kgx20x5x4 (RP)
Lat Raises 10kgx16x4x4 (RP)

Tabata Rowing, tennis, 1 set of DeFranco 12kg KB Complex

Cycle 5, Week 3, Day 1

Deadlift 107.5kgx5 122.5kgx3 137.5kgx2

Assistance:
Sumo Deadlift 75kgx10x10 80kgx10x10 85kgx10
Side Bends 30kgx10x10x10x10x10 superset with
Hyperextensions bwx7x7x7

GPP:
Weighted Backpack Clean and Squat (5 reps) - to - Shuttle Sprints x8 sets

Cycle 5, Week 2, Day 4

Military Press 45kgx3 52kgx3 57.5kgx7

Assistance:
Military Press 40kgx10x10x10 30kgx10x10
Weighted Pull-Ups 10kgx10x8x8x8x8 superset with
Tricep Pushdowns 50kgx12x11x10x10

75 Push-Ups