3 week
Deadlift - Up to 180 kg x 4
Pushup plank with alternating elbow touches - 1 x 30, 2 x 28
Pistols - 1 x 8, 2 x 7
Bench - Up to kg x 4
TRX inverted row - 1 x 9, 4 x 8
Standing DB press - 1 x 9, 4 x 8 with 16 kg DB
Squat - Up to 130 kg x 4
SLDL - 1 x 13, 2 x 12
Side plank with 5 kg plate external rotations - 3 x 13
Pullups - 9 x 5, 1 x 4
Military press - Up to 62.5 kg x 4
Pushups - 1 x 16, 2 x 15
A new cycle, upped the numbers, kept the max reps +1 only.
Deadlift
DL - Up to 170 kg x 6
Pushup front plank with alternating elbow touches - 3 x 36 reps
Pistols - 3 x 7
Bench
BP - Up to 92.5 kg x 6
TRX inverted row - 5 x 8
Standing DB Press with 16 kg DB - 5 x 8
Squat
Squat - Up to 122.5 kg x 6
SLDL - 3 x 12 x 20 kg DB
Side plank with external rotations (5 kg plate) - 2 x 13, 1 x 12
Military Press
MP - 57.5 kg x 6
Pullups - 8 x 5, 2 x 4
Pushups - 3 x 15
5/3/1 week. Nailed all targets. Upping the numbers the next cycle.
Deadlift:
DL - Up to 185 kg x 3
Pistols - 2 x 7, 1 x 6
Front plank with alternating elbow touches - 2 x 28, 1 x 26
Bench Press:
BP - Up to 100 kg x 3
TRX inverted row - 5 x 8
Standing DB Press - 5 x 8 x 16 kg
Squat:
Squat - Up to 135 kg x 3
SLDL - 2 x 12, 1 x 11 x 20 kg
Side plank with 5 kg plate external rotations - 1 x 13, 2 x 12
Military Press:
MP - Up to 62.5 kg x 3
Pullups - 7 x 5, 3 x 4
Pushups - 2 x 15, 1 x 14