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

Cycle 5, Week 2, Day 3

Squats 65kgx3 75kgx3 85kgx5

Assistance:
Squats 65kgx10x10x10x10x10
Hyperextensions bwx10x10x10x10 5kgx10 superset with
DB Sit Ups 12.5kgx10x10x10x10 15kgx10

30kg sandbag sled drags x 7 passes

Cycle 5, Week 2, Day 2

Bench 62.5kgx3 72.5kgx3 82.5kgx8 (assisted)

Assistance:
Weighted Dips 20kgx10x10x10x10x10
Kroc Rows 36kgx10x16x10

Defranco DB Complex 3 sets

Extra: Tennis in the evening

Cycle 5, Week 2, Day 1

Deadlift 100kgx3 115kgx3 130kgx5

Assistance:
Sumo Deadlift 70kgx10 75kgx10x10 80kgx10x10
Single Leg DB 10kgx10 12kgx10 15kgx10
Side Raises 30kgx10x10x10
Hanging Leg Raises bwx10

Sled Pulls/Drags 7 passes

Cycle 5, Week 1, Day 4

Military Press 42.5kgx5 47.5kgx5 55kgx9

Assistance:
Military Press 40kgx10x10 35kgx7x2 30kgx10x10
Pull Ups 10kgx8x8x8x8x8

Sled Pulls and drags 4 pass warm ups + 4 passes

Cycle 5, Week 1, Day 3

Squats 60kgx5 70kgx5 80kgx8!

Assistance:
Squats 65kgx10x10x10x10x10
Hyperext bwx10x10x10x10x10 superset with
DB Sit ups 12.5kgx10x10x10x10x10

Sled drags and pulls x6 passes

Cycle 5, Week 1, Day 2

Bench 60kgx5 70kgx5 77.5kgx7x2

Assistance:
Weighted Dips 20kgx10x10x10x10 bwx11
DB Rows 36kgx10x10x10x10x10

Cycle 5, Week 1, Day 1

Deadlift 92.5kgx5 107.5kgx5 122.5kgx8

Assistance:
Sumo Deadlift 70kgx10x10 75kgx10 80kgx10x10
Side Raises 30kgx10x10x10x10x10

Sled pulls and drags

Rest Day/Cardio

6.5km jog

Cycle 4, Week 3, Day 3

Squats: 67.5kgx5 77.5kgx3 87.5kgx4

Assistance:
Squats: 65kgx10x10x10x10x10
SLDL 70kgx10x10x10x10x10 superset with
DB Sit Ups 12.5kgx10x10x10x10x10

Rest Day/Cardio

6km jog to wesley's place

Cycle 4, Week 3, Day 2

Bench: 67.5kgx5 75kgx3 85kgx4

Assistance:
Weighted Dips: 20kgx10x10x10x7, bwx11
DB Rows: 36kgx10x10x10x10x10

Sled Pulls 8 trips