week of 9/9-9/13 Day 1 Back Squat 1 x 3 @ RPE 8 Back Squat 3 x 5 @ 80% RDL 5 x 5 @45-50% of DL max GHR SSPT 4 Weighted GHD Sit-ups 3 x 15 Day 2: Press 1 x 3 @ RPE 8 Press 3 x 5 @ 80% Incline DB Bench...Read More

Week of 9/9-9/13 Day 1: Bench Press 5 x 3 @ 1-5 Kg heavier Alt. Stance Deadlift 5 x 7 @ 60% Incline DB Bench Press 7 x 6 @ same wt Pull-ups SSPT 4 Calf Raises 2 x 20 Banded Tricep extensions 2 x 25 Day 2: Deadlift 5 x 3 @ 1-5Kg heavier...Read More

week of 9/2-9/6 Day 1 Back Squat 1 x 3 @ RPE 8 Back Squat 3 x 5 @ 75% RDL 4 x 5 @45-50% of DL max GHR SSPT 3 Weighted GHD sit-ups 3 x 12 Day 2: Press 1 x 3 @ RPE 8 Press 3 x 5 @ 75% Incline DB Bench...Read More

Week of 9/2-9/6 Day 1: Bench Press 5 x 3 @ 1-5 Kg heavier Alt. Stance Deadlift 5 x 6 @ 60% Incline DB Bench Press 6 x 6 @ same wt Pull-ups SSPT 3 Calf Raises 2 x 20 Banded Tricep extensions 2 x 25 Day 2: Deadlift 5 x 3 @ 1-5Kg heavier...Read More

Week of 8/26-8/30 Day 1: Bench Press: 5×3 @ 1-5kg heavier Alt. Stance Deadlift: 5×5 @ 60% Incline DB Bench Press: 5×6 @ same wt Pull-ups SSPT 2 Calf Raises: 2×20 Banded Tricep Extensions: 2×25 Day 2: Deadlift: 5×3 @ 1-5kg heavier Push Press: 5×5 @80-85% of press max Belt Squat 5×6 @ same wt...Read More

Week of 8/26-8/30 Day 1: Back Squat: 1×3 @ RPE 8 3×5 @ 70% RDL: 4×5 @ 45-50% of DL max GHR SSPT Week 2 Weighted GHD Situps: 3×10 Day 2: Press 1×3 @ RPE 8 Press 3×5 @ 70% Incline DB BP (med) 4×6 @ same wt Dips SSPT 2 SS: 3×12- Single arm...Read More