SQUATS

Squats
Bar x lots
40kg x 6
60kg x 6
80kg x 3
100kg x 3
wraps on
120kg x 3
127.5kg x 3/3/3/3
Paused
90kg x 3/3/3
Static Lunges with Safety Squat Bar
40kg x 6/6/6 – each side of course
Steated Flop n Locks (this is what I call them anyway, I am sure they have a proper name)
40kg x 10/10/10

BENCHPRESS

Bench
Bar x lots
40kg x 6
60kg x 3
70kg x 3
80kg x 1
85kg x 3/3/3/3/3/3
DB Floor Press
55lb x 8/8/8
Banded Skull Crusher into Tri Fry
Bar + purple x 5/10 x 2
Table Top/Rotates
50/50

I have added commentary into videos to go into more detail. I hope it works for you guys. Let me know what you think.

Deadlifts

Deadlifts
70kg x 10/10
90kg x 5
110kg x 5
135kg x 5/5/5
Paused
125kg x 5/5
Chins
8/6/4/4/3/3/2

Tuesday

OH Press
Bar x 10/10/10
30kg x 8/8
40kg x 6
50kg x 6/6/2 – biceps gave up the ghost so dropped to 50kg and did another 6 reps

Seated Chest Supported Row – wide grip
50kg x 15
75kg x 15
85kg x 15/15/15

Single Arm DB Row (kneeling on bench)
65lb x 10/10/10

Straight Arm Dips on tri dip machine
3 x 20
Retration Rows on Cable
3 x 20

Thursday

Formal Bench.
Bar x lots
40kg x 5
60kg x 5
70kg x 3
80kg x 3/3/3/3/3/3 (five shown in video)

DB Floor Press
50 x 10/10/10

Prone Tri Dips
No idea what was on machine but was heavy as poss (HAP) for 10-15 reps, 3 sets

Rear Pec Dec
30lbish 3 x 10

Banded Retractions (will video these next time)
1 x 100

Friday

Deads
Bar x lots
60kg x 10/10
100kg x 5
125kg x 5/5/5

Paused
120kg x 5/5

RDLs
100kg x 8/8/8

Single Leg Hypers
3 x 10

Lying Ham Curls
30lb x 8/8/8