Cycle 4, Week 3, Day 1

Deadlift 105kgx5 117.5kgx3 132.5kgx4

Assistance:
Sumo Deadlift 70kgx10x10x10 80kgx10x10
Single Leg DB Squats 10kgx10x10x10x10x10
Side Raises 30kgx10x10x10

GPP:
Sleds; sprinter drags x8 times

Cycle 4, Week 2, Day 4

Military Press: 42.5kgx3, 50kgx3, 55kgx8

Assistance:
Military Press: 35kgx10x10 32.5kgx10 25kgx10
Pull Ups 10kgx8x8x8x8x5x3 bwx5

Cycle 4, Week 2, Day 3

Squats: 62.5kgx3 72.5kgx3 82.5kgx3x2

Assistance:
Squats 65kgx10x10x10 62.5kgx10x10
SLDL 65kgx10x10x10x10x10 superset with
DB Crunches 12.5kgx10x10x10x10x10

Cycle 4, Week 2, Day 2

Bench: 62.5kgx3 70kgx3 80kgx6

Assistance:
Weighted Dips: 15kgx10x10x10x10x10
DB Rows: 35kgx10x10x10 30kgx10x10
1 set of DB Complex

Cycle 4, Week 2, Day 1

Deadlift: 97.5kgx3 112.5kgx3 125kgx6

Assistance:
Sumo Deadlift 65kgx10x10x10 70kgx10x10
Single Leg Squats 10kgx10x10x10x10x10 superset with
Side Bends 27.5kgx10x10 25kgx10x10x10

Cycle 4, Week 1, Day 4

Military Press: 40kgx5 45kgx5 52.5kgx9

Assistance:
Press: 35kgx10 32.5kgx10 30kgx7 25kgx10x10
Pull Ups 10kgx8x8x8x8 superset with
Lat Raises 10kgx10 7.5kgx10x10x10

Cycle 4, Week 1, Day 3

Squats 60kgx5 67.5kgx5 77.5kgx7

Assistance:
Squats 65kgx10x10x10x10x10
SLDL 65kgx10x10x10x10x10 superset with
10kg DB Situps (Straight-Legged)

Cycle 4, Week 1, Day 2

Bench: 57.5kgx5 67.5kgx5 75kgx10

Assistance:
Weighted Dips 60kgx10x10x8 50kgx7 bwx10
DB Rows 35kgx10x10x10x10 30kgx10

DB Complex: 2 sets

Cycle 4, Week 1, Day 1

Deadlift: 90kgx5 105kgx5 117.5kgx10

Assistance:
Sumo Deadlift: 60kgx10 65kgx10 65kgx10 70kgx10 70kgx10
Single Leg DB Squats: 10kgx10 12.5kgx10x10x10x10
Side Raises: 27.5kgx10x10x10 30kgx10

Deload Day 2

Bench 40kgx5 45kgx5 50kgx5

Assistance:
Bench 45kg x10x10x10 super set with
BB Rows 40kg x10x10x10

C2 Rower, Tabata Intervals

Cycle 3, Deload, Day 1

Jog 5km morning

Deadlift 60kgx5 70kgx5 80kgx5
followed by 70kgx10x10x10 superset with
Pull-ups bwx10x9x7

Hanging knee raises x10x10x10

Rest Day

5km jog

Cycle 3, Week 3, Day 3

Squats: 67.5kgx5 75kgx3 85kgx4

Assistance:
Squats: 65kgx10x10x10x10 62.5kgx10
SLDL: 70kgx10x10x10x10x10 superset
DB crunches 15kgx10x10x10x10x10

Cycle 3, Week 3, Day 2

Bench 65kgx5 72.5kgx3 82.5kgx5

Assistance:
Bench 60kgx10x10x10x7x3 50kgx10
DB Rows 27.5kgx10 30kgx10 35kgx10x10x10
Pull-Ups 20kgx6 15kgx5 10kgx3 bwx3
Pushup Smith Machine Finisher

Rest Day

5km jog

Cycle 3, Week 3, Day 1

Deadlift 100kgx5 112.5kgx3 127.5kgx5

Assistance:
Deadlift: 87.5kgx10x10x10x10 80kgx10
Hanging Leg Raises "straight leg"x10x10x10x10 "knees"x10
Hammer Curls 12.5kgx8x8