Monday 30th Sept 2013 - Microcycle 1 week 2 day1

75% of 1RM (approx)

Box Squats (smith) - 1st set: 125kg-10reps, 2nd set: 130kg-10reps, 3rd set: 130kg-10reps then rest pause for 1 rep.

Bench Press (Barbell) - 1st set: 80kg-9reps, 2nd set: 80kg-10reps, 3rd set: 75kg-10reps then rest pause for 3 reps.

Bent Over Rows (barbell) - 1st set: 80kg-10reps, 2nd set: 80kg-10reps, 3rd set: 80kg-10reps then rest pause for 5 reps.

Snatch Grip Deadlifts - 1st set: 93kg-10reps, 2nd set: 93kg-8reps, 3rd set: 93kg-5reps then rest pause for 1 rep.

Military Press (smith) - 1st set: 50kg-10reps, 2nd set: 50kg-10reps, 3rd set: 50kg-10reps then rest pause for 3 reps.

Hack Squat - 1st set: 60kg-10reps, 2nd set: 60kg-10reps, 3rd set: 60kg-10reps then rest pause for 4 reps.