2-9/10/17 / by Muhammad Amir Ayub

Weight PR's for the deadlift and squat

5/3/1 week

Deadlift:
DL - Up to 195 kg x 2
Power clean - 70 kg x 3
Pistols - 2 x 9, 1 x 8
Pushup plank with alternating elbow touches - 2 x 32, 1 x 30

Bench:
BP - Up to 105 kg x 3
TRX inverted rows - 5 x 9
Standing DB Press - 5 x 9

Squat:
Squat - Up to 140 kg x 2
SLDL - 2 x 14, 1 x 13 with 20 kg
Side plank with 5 kg external rotations - 1 x 15, 2 x 14

Military Press:
MP - Up to 65 kg x 3
Pullups - 3 x 6, 7 x 5
Pushups with 10 kg plate on butt - 3 x 10