3 week. Rep PR's
Deadlift:
DL - Up to 180 kg x 5
Power clean - 70 kg x 3
Pistols - 3 x 8
Pushup plank with alternating elbow touches - 3 x 30
Bench:
BP - Up to 97.5 kg x 5
TRX inverted rows - 3 x 9, 2 x 8
Standing DB Press - 3 x 9, 2 x 8 x 16 kg
Squat:
Squat - Up to 130 kg x 5
SLDL - 3 x 13 with 20 kg
Side plank with 5 kg external rotations - 2 x 14, 1 x 13
Military Press:
MP - Up to 62.5 kg x 5
Pullups - 1 x 6, 9 x 5
Pushups - 3 x 16
Consistent. Rep PR's
5 week
Deadlifts:
DL - Up to 170 kg x 7
Pistols - 2 x 8, 1 x 7
Power clean - 3 x 70 kg
Plank with alternating elbow touches - 2 x 30, 1 x 28
Bench:
BP - Up to 92.5 kg kg x 7
TRX inverted rows - 2 x 9, 3 x 8
DB standing press - 2 x 9, 3 x 8 with 16 kg
Squat:
Squat - Up to 122.5 kg x 7
SLDL - 2 x 13, 1 x 12 with 20 kg
Side plank with 5 kg external rotations - 1 x 14, 2 x 13
Military Press:
MP - Up to 57.5 kg x 7
Pullups - 10 x 5
Pushups - 2 x 16, 1 x 15
5/3/1 week. PR breaking week for all main lifts
Deadlift:
DL - Up to 185 kg x 2
SLDL - 2 x 8, 1 x 7
Pushup plank with alternating elbow touches
Bench:
BP - Up to 105 kg x 2
TRX inverted rows - 1 x 9, 4 x 8
DB standing press - 1 x 9, 4 x 8 with 16 kg
Squat:
Squat - Up to 137.5 kg x 2
SLDL - 1 x 13, 2 x 12 with 20 kg
Side plank with 5 kg external rotations - 3 x 15
Military Press:
MP - Up to 65 kg x 2
Pullups - 9 x 5, 1 x 4
Pushups - 1 x 16, 2 x 15
The plan is to add a rep the next cycle.