Cycle 2, Week 2, Day 2

Bench: 57.5kgx3 67.5kgx3 75kgx10

Assistance:
Bench 60kgx10x10 55kgx10 50kgx10x10
Kroc Rows 32.5kgx27x8

GPP

Hill Sprints x14

Cycle 2, Week 2, Day 2

Deadlift 90kgx3 102.5kgx3 115kgx11!

Assistance:
Deadlift 80kgx10x10x10x10x10
Hanging Knee Raises bwx10x10x10x10x10

BB Complex 4 sets

Cycle 2, Week 1, Day 4

Military Press: 35kgx5 42.5kgx5 47.5kgx12

Assistance:
Military Press 30kgx10x10x10x10 25kgx10
Pull-Ups bwx10x10x10x10x10!

10 x 100m sprints + 1.6km jog home

GPP

Hill Sprints x 10

Cycle 2, Week 1, Day 3

Squats: 55kgx5 65kgx5 72.5kgx10

Assistance:
Squats: 55kgx10x10x10x10x10
SLDL: 65kgx10x10x10x10x10

Intervals on treadmill

Cycle 2, Week 1, Day 2

Bench: 55kgx5 62.5kgx5 70kgx13

Assistance:
Bench 60kgx10 50kgx10x10x10x10
Kroc Rows 30kgx31

Finisher: 3:30s of Burpees/Pull-ups

GPP

Hill Sprints x 12

Cycle 2, Week 1, Day 1

Deadlift 82.5kgx5 97.5kgx5 110kgx11!!

Assistance:
Deadlift 77.5kgx10x10x10x10x10
Hanging Knee Raises bwx10x10x10x10x10

Tabata Thrusters 20kgx12x10x8x6x4x4

Rest/Cardio

Long run to Princes Park, 7km

Cycle 1 Week 4 Day 3

Squats 40kgx5 45kgx5 50kgx5 superset with
Pull-throughs 45kgx10x10x10

Military Press 20kgx5 27.5kgx5 32.5kg x5 superset with
Pull-Ups bwx10x10x10

Assistance:
Tullamarine Complex 3 sets

Cycle 1, Week 4, Day 2

Deload

Bench: 20kgx5 40kgx5 50kgx5

Assistance:
Bench 42.5kgx10x10x10 superset
Chin Ups bwx10x10x10

Tabata Rowing: 9 intervals

Seated Rows 25kgx10x10x10 superset with no rest
Elevated Push Ups bwx10x10x10

Rest Day, Long Run

7km jog to Princes Park

Cycle 1, Week 4, Day 1

Deadlift 50kgx5 62.5kgx5 70kgx5

Assistance:
Deadlift 60kgx10x10x10 superset with
Hanging Knee Raises BWx10x10x10

Complex Barbell, 5 sets

Rest Day

Resting today, preparation for deload week.

Going to focus more on cardio.
2 x Hill Sprints with a moderate cool down jog on off days.
Metabolic Complexes with tabata rowing on workout days

Cycle 1, Week 3, Day 4

Military Press 40kgx5 45kgx3 50kgx11

Assistance:
30kgx10x10x10 25kgx10 20kgx10
Pull-Ups BWx10x10x10x10x8x7
Lat Raises 10kgx12 superset with
Pull-Ups BWx6

Ran to the gym and back. Roughly 2km

Active Recovery

5km jog

Cycle 1, Week 3, Day 3

Squats 62.5kgx5 70kgx3 80kgx6

Assistance:
Squats 55kgx10x10x10x10x10
SLDL 65kgx10x10x10x10x10

Rowing Tabata

Cycle 1, Week 3, Day 2

Bench 60kgx5 70kgx3 77.5kgx10!

Assistance:
Bench 60kgx10 50kgx10x10 45kgx10x10
Kroc Rows 30kgx29
Cable Pull-Aparts, 5kg(a side)x12x12x12
superset with
Wide-Grip Pull Ups bwx6x6x5x6

Stretched at the dips station

Rest Day, GPP

Hill Sprints x9

Cycle 1, Week 3, Day 1

Deadlift 92.5kgx5 105kgx3 117.5kgx9!

Assistance:
Deadlift 77.5kgx10x10x10x10x10
Hanging Knee Raises bwx10x10x10x10x10

Cycle 1, Week 2, Day 4

Military Press 37.5kgx3 42.5kgx3 47.5kgx11

Assistance:
Military Press 30kgx10 25kgx10x10 20kgx10x10
Pull-Ups BW x10x10x10x10x8x4

Rest Day, GPP

Did 11 Hill Sprints and a 1.6km jog home.

Cycle 1, Week 2 , Day 3

Squats 57.5kgx3 67.5kgx3 75kgx12

Assistance:
Squats 52.5kgx10x10x10x10x10
SLDL 62.5kgx10x10x10x10x10

Tulla Complex 3 sets with 10kg

Cycle 1, Week 2, Day 2

Bench 57.5kg x3 65kgx3 72.5kgx11

Assistance:
Bench 60kgx10 50kgx10 45kgx10 40kgx10x10
Kroc Rows 30kgx27
Wide Grip Chin Ups bwx5x5x5x5

Rest Day, GPP work

Hill Sprints 9 times.