Post vacation week training day 1

Bench Press:

30kg x 5
40kg x 5
50kg x 5
56kg x 5

Chest Supported Rows:

56kg x 10r x 2S

NOTES:

-Felt kind of tired. Had a late night party at the end of my vacation. Need to catch
up on some sleep.

Intense Training Week Day 5

Bench Press:

30kg x 5
40kg x 5
50kg x 5
56kg x 5
58kg x 5
60kg x 5

Ample rest between the last couple of sets (3 minutes)

[16kg KB Single Arm Bench Press x 3s x 8r
60 seconds rest]

[Chest Supported Row w/ 50kg x 4s x 10r
90 seconds rest]

NOTES:
-Chest Supported Rows felt crisp, am increasing the rep count next time around.

Intense Training Week Day 4

Barbell Back Squat:

30kg x 5
50kg x 5
70kg x 5
80kg x 5
86kg x 5
88kg x 5

Intense Training Week Day 3

[Bench Press w/ 40kg x 22, 8, 3
60 seconds rest]

[Skull Crushers w/ 20kg x 6 x 4
60 seconds rest]

Pull-ups x 4s x 9 reps (last 2 sets included some partial reps)

1 16kg KB MP x 2s x 10 reps + 4L & 4R

BB Curl w/ 26kg x 8, 5, 3

Intense Training Week Day 2

Bench Press:

30kg x 5
50kg x 5
56kg x 5
58kg x 5
60kg x 3

1 arm 16kg KB Bench Press x 3s x 7r

Barbell Chest Supported Rows w/ 50kg x 3s x 10r

Seated Power Cleans with 12kg DB's x 3s x 5r

NOTES:
- Have the night shift this week and am taking advantage of the regularity of my work
schedule to get a lot of workouts in.
- Workout template = Westside for Skinny Bastards.

1 week of intense training

Back Squat:

30kg x 5
50kg x 5
70kg x 5
80kg x 5
90kg x 4

Single leg Speed Skater squat with 2 x 12kg Dumbbells

3s x 8r