04.29

Deadlift 155x5, 205x5, 240x5, 270x12 - 5 chins between
Assistance:
BSS 3x10-15, KB bench 16kg x10 24kg/12-15x2, KB row 16kg x10 24kg/12-20x2, Ab wheel 3x15-20, Neck flex 3x30
30min elliptical

04.27

Press 45x5, 75x5, 95x5, 105x5, 120x10 - 5 chins between
Assistance:
BSS 3x10, Dips 3x12, Assisted pull-ups 3x12, Curls 20, Neck harness 3x20, Abs 3x12

04.26

Indoor power intervals - 2min on, 4min off x 5 - 80+ rpm, then try to maintain 70+

04.25

Squat 95x5, 135x5, 165x5, 185x5, 205x10 - chins between
Assistance:
Assited pull-ups 3x12, KB Press 16kg/15x3, Ab wheel 3x15, Neck flex 3x30, push-ups 25, curls 20, hanging knee raise 20

04.23

Bench 65x5, 95x5, 125x5, 145x5, 160x10 - 5 chins between
Assistence circuit:
BSS 3x10, Dips 3x10, KB row 16kg/10x2, 32kgx25, Swings 32kg/12x3, Push-ups 25, Hanging knee raise 25

04.22

35min elliptical

04.21

Deadlift 155x5, 195x5, 230x5, 260x4, 290x8 - chins between
Assitance circuit:
KB press 16kg/15x3, Neck 3x20, BSS 3x10, Sit-ups 3x12, Assisted pull-up 3x12, Curls 45x15, Rev flys 15x20

04.20

Indoor power intervals: 2min on, 4min off x 5.

04.18

Press 45x5, 75x5, 105x5, 115x5, 130x6 - chins between
BSS 10, 2x12, KB row 16kg/12x3, Dips 3x10, Swings 32kg/12x3, Assisted pull-ups 3x10, Push-ups 3x12, Neck harness 3x20

04.17

40min jog

04.16

Squats 75x5, 95x5, 155x5, 175x5, 195x10 - chins between
Assistance: Neck flex, KB bench, Assisted pull-ups, Ab wheel

04.15

Jog to hill, 8 hill sprints, jog home

04.14

Bench 65x5, 95x5, 120x5, 135x5, 150x11 - 5 chins / 5 goblet squats between
Assistance circuit:
KB rows 16kg/10x3, 32/20, Neck harness 3x25, Dips 3x8, BSS 3x10, Swing 32kg/12x3, Push-ups 25, Curls 20

04.13

Indoor power intervals: 2min on 4min off x 5. Started at 80+ rpm on airdyne and tried to remain above 70.

04.12

Deadlift 155x5, 215x5, 245x5, 275x8 - 5 chins between
Assitance:
16kg kb press 3x10-15, 16kg kb row 3x15, BSS 3x10, Neck 3x30, ab wheel 3x12-15, assisted chin-ups 3x10, 25 push-ups

04.10

40min jog, a couple sprints at the end.

04.09

Press 45x5, 65x6, 95x5, 110x5, 125x8 - chins between
The usual assistance.

04.08

Airdyne oxygen debt 101: 30sec on/off x 3, followed by 3min break x 5

04.06

Squat 95x5, 140x5, 165x5, 185x10
Neck harness 3x20, assisted pull-ups 3x10-15, dips 3x10-15, ab wheel 3x10-12, 32kg swing 3x10, curls 45x20

04.05

Indoor power intervals, 2min on 4min off airdyne x 5

04.04

Bench 95x5, 110x5, 125x5, 145x12 5 chins between
BSS 3x10, KB Press 16kg/10x3, Ring rows 3x12-20, 24kg swings 3x12-20