Cycle 3, Week 2, Day 3

Squat: 62.5kgx3 70kgx3 80kgx6

Assistance:
Squat 62.5kgx10x10x10x10x10
Snatch Grip Deadlift 62.5kgx10x10x10x10x10
Dumbbell Sit Ups 12.5kgx20x13x10

Cycle 3, Week 2, Day 2

Bench: 60kgx3, 70kgx3, 77.5kgx8

Assistance:
Bench 60kgx10x10x7x3 55kgx7x3 50kgx10
DB Rows 35kgx10x10x10x10x10

Off Day

7am jog. 5km

Cycle 3, Week 2, Day 1 (Sunday)

Deadlift 92.5kgx3, 107.5kgx3 120kgx8

Assistance:
Deadlift 85kgx10x10x10x10x10
Hanging Knee Raises bwx10x10x10x10x10

Cycle 3, Week 1, Day 4

Military Press 37.5kgx5 45kgx5 50kgx11

Assistance:
Military Press: 35kgx10x10x10 30kgx10x10
Pull-Ups 10kgx8x8x8x8x7x5x5x1

Cycle 3, Week 1, Day 3

Squats: 57.5kgx5, 67.5kgx5, 75kgx7x6 (had toe cramps)

Assistance:
Squats 60kgx10x10x10x10x10
Snatch-Grip Deadlifts: 60kgx10x10x10x7x10 (toe cramps wtf)
Side Bends: 20kgx12x12x12

Cycle 3, Week 1, Day 2

Bench: 55kgx5 65kgx5 72.5kgx12

Assistance:
Bench: 60kgx10x8x2x5x3, 55kgx7x3x7x2x1
DB Rows: 32.5kgx10x10x10x10x10

Cycle 3, Week 1 , Day 1

Deadlift: 82.5kgx5 100kgx5 112.5kgx12

Assistance:
Deadlift: 82.5kgx10x10x10x10x10
Front Squats: 40kgx10x10x10x10x10 superset with
Hanging Knee Raises: bwx10x10x10x10x10

Cycle 2, Week 4, Day 3

Squats 40kgx5 50kgx5 60kgx5
Military Press 20kgx5 20kgx5 40kgx5

Assistance:
Circuit 1:
Squats 40kgx12x12x12
Standing DB Press 12.5kgx12x12x12
Pull-Throughs 45kgx12x12x12
Pull-Ups bwx10x10x10
Decline Sit-Ups x12x12x12

Circuit 2:
Tricep Machine Extensions 30kgx12x12x12
Hammer Curs 12.5kgx10 10kgx12x10
Lat Raises 6kgx12x12x12

Weight 64.14kg..Surprisingly

Cycle 2, Week 4, Day 2

Bench Press: 40kgx5 45kgx5 50kgx5

Assistance:
(Circuit - no rest)
Bench Press 40kgx12x12x12
BB Rows 40kgx12x12x12
Tricep Dips bwx12x12x12
Lat Pulldowns 32.5kgx12x12x12
Crunches bwx12x12x12

Cycle 2, Week 4, Day 1

Deadlift: 60kgx5 70kgx5 80kgx5

Assistance:
Deadlift 60kgx10x10x10 superset
Pull-Ups bw x10x8x7

Plate Swings/Overhead Squats 10,9,8,7,6,5,4,3,2,1 (was hell)

Cycle 2, Week 3, Day 4

Military Press: 42.5kgx5 52.5kgx3 57.5kgx8

Assistance:
Military Press 35kgx10x10 32.5kgx10 30kgx10x10
Pull-Ups 10kgx8x8x8x8x5x5x4x4
Triceps Smith Madness

Cycle 2, Week 3, Day 3

Squats: 65kgx5 72.5kgx3 82.5kgx6...

Assistance:
Squats: 60kgx10x10x10x10x10
SLDL: 70kgx10x10x10x10x10

Cycle 2, Week 3, Day 2

Bench: 62.5kgx5 70kgx3 80kgx6....

Assistance:
Bench 60kgx10x10x10 55kgx10 50kgx10
DB Rows 30kgx10 32.5kgx10 35kgx10 37.5kgx10x10

GPP

Hill Sprints x14

Cycle 2, Week 3, Day 1

Deadlift: 97.5kgx5 110kgx3 122.5kgx7

Assistance:
Deadlift 82.5kgx10x10x10x10x10
Hanging Knee Raises bwx10x10x10x10x10

Active Recovery

Ran to Princes Park 2 rounds.

Cycle 2, Week 2, Day 4

Military Press: 40kgx3, 45kgx3, 50kgx11x1

Assistance:
Military Press 30kgx10x10x10x10x10
Chin-Ups 10kgx8x8x8x8 bwx8
Tricep Pushdown 20kgx12 25kgx10 30kgx8 superset with
Lat Raises 10kgx12 12.5kgx10x8

GPP

Hill Sprints x14

Cycle 2, Week 2, Day 3

Squats: 60kgx3 70kgx3 77.5kgx9

Assistance:
Squats: 60kgx10x10x10 57.5kgx10x10
SLDL: 67.5kgx10x10x10x10x10
Decline Sit-Ups bwx15x15x15