Friday
Squats
10x20kg
5x40kg
5x60kg
5x80kg
3x10x90kg -- All high bar; not much rest between sets.
Deadlifts
3x10x100kg -- Double-overhand, no chalk, yes belt.
Saturday
Bench Press/Pull ups
10x20kg/10xBW
5x40kg/8xBW
3x60kg/8xBW
3x6x70kg/8xBW
Incline DBBP/Cable Row
2x15x15kg/10x61kg
Push Press/Cable Row
5x20kg/10x61kg
5x30kg/10x61kg
5x40kg/12x52kg
5x40kg/15x43kg
5x40kg/20x34kg
Cable Crossover/Rear Delt Flies
2x10x12.5kg/10x5kg
Barbell Shrugs
3x12x70kg
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