Day 1 - Microcycle 1 (12-15 rep range) - Monday 23/9/13

 

Warm up 2 sets air squats and 2 sets of smith machine box squats @ 60KG

Session 65% of 1RM approx

1. Box Squats - close feet  (4 sets )  1st set 80kg 12 reps (easy), 2nd 100kg 12 reps still easy, 3rd 110kg 12 reps (perfect), 4th set 110kg 12 reps then rest pause and 5 more reps.

2. Barbell Bench Press (3sets) 1st set 75kg 12 reps (hard), 2nd 70kg 12reps (hard), 65kg 12 reps then rest pause for 3 more reps.

3. Bent Over Barbell Rows (3sets) 1st set 70kg 12 reps, 2nd 70Kg 12 reps, 3rd 70kg 12 reps.

4. Barbell Military Press (3sets strict) 1st set 40kg 12 reps, 2nd 40kg 12 reps, 3rd 40kg 12 reps.

5. Snatch Grip Deadlift (3 sets) 1st set 70kg 12 reps, 2nd 75kg 12 reps, 3rd 80kg 12 reps then rest pause for another 3 reps.

6. Hack Squat (3sets) 1st set 50kg 12 reps, 2nd 50kg 12 reps, 3rd 50kg 12 reps then rest pause for another 4 reps.