Sessions are structured according to my current goals, available time and equipment.
FR - Freeletics
Q&D - Quick & Dead
S&S - Simple & Sinister
EL - Eric Leija
RBS/RBR - Rest time between sets/rounds
(default 1:30)
BW - Bodyweight
WT - Weighted
KB - Kettlebell
ED - Each Direction
ES - Each Side
* - Killer
(C) - Customized
November
Saturday 28/11/2020
Conditioning
Gym: 55min
2 Rounds
Toes to bar x5
Hanging knees x5
3 Rounds 16/20/16kg
Swing x5
Snatch x5
Clean and press x5
Front squat x5
Get up x1
Don't put the bell down until you have completed both sides. Take 1-2 mins rest between rounds and shoot for 3-5 rounds
2 Rounds
Two Arm Swings x20 | 28kg
2 Rounds
Ab-Wheel Oblique x10
KB Windmills x5 ES | 16kg
Thursday 26/11/2020
Back
Gym: 55min
Front Lat Pull Down
10x10 | 50kg
Deadlift
4x10 | 70kg
One-Arm Dumbbell Row
4x10 | 24kg
Narrow Cable Row
3x10 | 44kg
Tuesday 24/11/2020
Chest
Gym: 50min
Incline Bench Press
6x10 | 45kg
4x10 | 40kg
Dumbbell Flat Bench Press
4x10 | 2x16kg
Standing Cable Fly
4x12 | 2x8.75kg
Sunday 22/11/2020
Legs
Gym: 45min
Barbell Back Squats
10x10 | 40kg
Lunges
3x12 | 32kg
Leg Extension
3x10 | 30kg
Leg Flexion
2x10 | 30kg
Monday 11/11/2020
Fulll-Body B$
Gym: 50min
Barbell Back Squats
3x5 | 75kg
2x5 | 70kg
Dumbbell Military Press
12,10,10 | 2x20kg
Lat Pulldowns
12,12,9 | 60kg
Two Arm Swings
3x20 | 28kg KB
Monday 09/11/2020
Fulll-Body A$
Gym: 55min
Flat Barbell Bench Press
1x10 | 20kg
1x5 | 30kg
1x3 | 40kg
1x2 | 50kg
5x5 | 80kg
Dumbell Split Squat
3x15 | 2x16kg KB
Horizontal Row Machine
3x12 | 45kg
Hyperextensions
3x12 | BW
Friday 06/11/2020
Fulll-Body C
Gym: 55min
Back Squat
1x10 | 20kg
1x5 | 30kg
1x3 | 40kg
1x2 | 50kg
4x5 | 70kg
Flat Bench Press
1x20 | 20kg
1x10 | 35kg
1x5 | 45kg
1x2 | 65kg
4x5 | 80kg
Chin-Ups
BW | 1x6
WT 20kg | 4x5
Wednesday 04/11/2020
Fulll-Body B
Gym: 50min
Deadflift
25kg | 1x10
45kg | 1x5
65kg | 1x2
90kg | 4x5
Military Press
20kg | 1x10
30kg | 1x5
40kg | 1x3
45kg | 1x2
55kg | 4x5
Pull-Ups
BW | 1x6
WT 12kg | 4x5
Monday 02/11/2020
Fulll-Body A
Gym: 47min
Flat Bench Press
1x20 | 20kg
1x10 | 35kg
1x5 | 45kg
1x3 | 60kg
4x5 | 77.5kg
Back Squat
1x10 | 12kg
1x8 | 20kg
1x5 | 30kg
1x3 | 40kg
4x5 | 65kg
Barbell Row
1x10| 25kg
1x3| 40kg
1x2| 55kg
4x5| 85kg
Up to 4x5 with +2.5 on the Bench, +5 on the Squat and +5 on the Row.