Friday 27/09/2013 - Microcycle 1 - Week 1 Day 3 
65% of 1RM (appx)

1. Squats (below parallel) - set1: 80kg-12reps, set2: 75kg-12reps, set3: 75kg-12reps then 4 reps rest pause.

2. Military Press (smith) - set1: 50kg-12reps, set2: 45kg-12reps, set3:45kg-12reps then 3 reps after rest pause.

3. Barbell TBar Rows - set1: 80kg-12reps, set2: 80kg-12reps, set3: 80kg-12reps then 4 reps after rest pause.

4. Decline Db Bench Press - 60kg(30kg dumbbells)-12reps, set2: 60kg-12reps, set3: 55kg-12reps then 10 strict chest to floor pushups with no rest.

5. Defecit Deadlift - set1: 100kg-12reps, set2: 90kg-12reps, set3:90kg-12reps.

6. Hamstring Curls - set1: 100lbs-12reps, set2: 100lbs-12reps, set3:95lbs-12reps then 5 reps after rest pause.