Monday 14/10/13 Strength session - Microcycle 1 week 4 day 1 (87% 1RM) 3-5 reps

Warm up - Air Squats 2sets x 10 reps, Bar squats 2sets x 8 reps, Deadlifts 70kg x8, 100kg 2sets x 6 .

Deadlifts - set1: 150 kg x FAILED, set 2: 140kg x 2 reps, SCRAPPED!

Bench Press (barbell) - set1: 90 kg x 3 reps, set 2: 95kg x 3 reps, set 3: 90 kg x 3 reps, set4: 90kg x 3 reps, set5: 90kg x 2 reps.

Bent Over Row (barbell) - set1: 90 kg x 8 reps, set 2: 100kg x 6 reps, set 3: 105 kg x 5 reps, set4: 100kg x 6 reps, set5: 100kg x 6 reps.

Push Press - set1: 60 kg x 5 reps, set 2: 65kg x 5 reps, set 3: 65 kg x 5 reps, set4: 60kg x 5 reps, set5: 60kg x 6 reps.

Close Grip Reverse Pulldowns - set1: 70 kg x 6 reps, set 2: 75kg x 5 reps, set 3: 75 kg x 5 reps, set4: 75kg x 5 reps, set5: 75kg x 5 reps.

Leg Press - set1: 230kg x 8 reps, set 2: 250kg x 5 reps, set 3: 250kg x 5 reps, set4: 250kg x 5 reps, set5: 250kg x 5 reps.