Training 21st and 22nd March 2018

Growth Stimulus Training

Micro Cycle 2, Macro Cycle 3, Day 1, Lift

Deadlift (Sumo)

60kg x 10

75kg x 6

95kg x 3

95kg x 3

95kg x 5 (AMRAP)

Romanian / Stiff Legged Deadlift

55kg x 6

55kg x 6

55kg x 6

55kg x 6

55kg x 6

Lying Leg Curls

25kg x 6

27kg x 6

32kg x 6

32kg x 6

32kg x 6

Smith Machine Calf Raises

BW x 10

40kg x 6

60kg x 6

80kg x 6

80kg x 6

80kg x 6

80kg x 6

80kg x 6

 

Micro Cycle 2, Macro Cycle 3, Day 3, Press

Flat Bench Press

20kg x 20

40kg x 10

60kg x 8 (AMRAP)

60kg x 3

60kg x 3

Incline Dumbbell Bench Press

20kg x 6

20kg x 6

20kg x 6

20kg x 6

20kg x 6

Cable Flys

23kg x 6

23kg x 6

23kg x 6

23kg x 6

23kg x 6

Seated Dumbbell Shoulder Press

15kg x 6

15kg x 6

15kg x 6

15kg x 6

15kg x 6

EZ Bar Skull Crushers

20kg x 6

25kg x 6

25kg x 5

Pushdowns (V-Bar Attachment)

32kg x 6

41kg x 6

45kg x 6

45kg x 6

45kg x 6

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